- What's up THENX athletes, it's Chris Heria.
It's a brand new year, and I know that there's a lot of you
out there that are finally ready and committed
to getting your six pack abs this year.
And if there's anything you've learned from last year,
it's not about how hard you train,
but how consistently you're training.
You can train really hard, but if you don't stay consistent,
you still won't see results or progress.
So today's routine is not going to be
the hardest ab workout, but it's an effective routine
that's going to build every area of your abdominals
and your six pack abs and doable enough
that you can consistently do it every single day
if you wanted to to be able to reach your goals
and finally get six pack abs in 2022.
For those of you that already have six pack abs,
this is a great routine that you can do
to maintain them all year round.
So if you're ready to get started,
all you're going to need to do is download the THENX app
in the app store or Google Play store,
open up to the YouTube workout section.
You should be able to find this eight minute ab routine.
Smash the like button on this video
and then we're ready to get started.
This eight minute ab workout is going to be split up
into upper abs, lower abs, obliques,
and then finishing off with planks.
And to make sure we're getting as shredded as possible,
we're going to be doing each exercise
for 45 seconds on and 15 seconds off,
increasing the time under tension in our abs
and making this routine even more effective.
Now we're not going to need any equipment at all.
I just need eight minutes of your time to dedicate and focus
and just a little bit of space on the ground.
The first exercise we're going to get into
is going to be reach ups for 45 seconds.
So we're going to go ahead and lay down,
feet flat on the ground.
Hands up, reach and touch the ceiling.
45 seconds.
Regulate your breathing.
Squeeze your core.
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And stretch, breathe.
Last 10 seconds.
Five, four, three, two, and one.
Whew, all right, go ahead and stretch that out.
The next exercise we're going to get into
is going to be crunch reach throughs.
So we're going to go ahead and lay back down.
This is going to be emphasizing
on our upper abdominals again.
One leg up and you're gonna reach through your leg,
and switch.
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Last 10 seconds, everything you've got.
Five, four, three, two, and one.
All right, stretch that out and feel the burn.
The next exercise we're gonna get into
is going to be laying leg raises.
So we're going to lay all the way flat
and put our hands underneath,
legs straight and locked out.
Lift the legs all the way up
and all the way back down.
You're flying through this.
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Don't worry about how many you're doing
or how fast you're doing them.
Just focus on a good quality contraction in your abdominals.
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Really emphasizing on our lower abdominals.
Last 10 seconds.
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Three, two, last one.
Whew!
All right, now we're really emphasizing
on our lower abdominals.
We're going to do it again with this next one,
leg flutters.
Here we go.
So we'll be in a seated position.
Keep those legs straight, lean back,
fingertips pointed forward.
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The more you separate your legs,
the straighter you keep them,
the more you're going to be engaging your abdominals.
Really focus on those lower abdominals.
Last 10 seconds.
Three, two, and one.
Whew, so go ahead and shake that off.
We're going to take another 15 second break.
Now we're going to start emphasizing on our obliques
with this next exercise coming up, Russian twists.
So we're going to take a seated position, feet up,
and touch one side and touch the other side
and really twist your abdominals every time.
If this is too difficult, go ahead and bend your legs.
But the straighter you keep them,
the more effective it's going to be through your abs.
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The more you twist,
you're definitely going to feel those abdominals.
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Here we go, three, two, and one.
Whew, shake that off.
We're going to go to the last exercise
that is gonna emphasize on our obliques.
That's going to be bicycles.
So you're going to bring your hands up.
Knees to your elbow and switch.
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Do a full extension in that leg.
Make sure you really twist your abdominals.
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Whew, you should definitely be feeling by now, keep it up.
Last 10 seconds.
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Five, four, three, turn it up, two, and one.
Whew, all right.
We're going to finish off this routine
with some good old fashioned planks.
We're going to get into a plank side to side, 45 seconds.
Let's get into push up position.
Down onto your elbows.
You're going to dip one hip down to one side and alternate,
squeezing your core, your shoulders,
keeping your body straight.
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Be sure to regulate your breathing.
Don't go too fast, give a nice quality contraction.
We're almost there, we just have one more after this.
Last 10 seconds.
Five, four, three, two, and one.
All right, we just have one more plank variation to go.
That's going to be plank up and down for 45 seconds.
This is the last exercise.
I want you to give it everything you've got.
Get down in position, hips down, hips up.
Pulse it, squeeze your abs.
This is the last move.
I want you to give it everything you've got.
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We're almost there, don't give up.
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Last 10 seconds.
Here we go, five, four, three, two, and one.
Whew, there you have it.
A sick, sick abdominal workout and just eight minutes
with absolutely no equipment
and all beginner friendly exercises.
This is definitely not the hardest ab workout,
but you can see I've already broken a sweat
and got a serious pump.
So congratulations for completing this routine with me.
You're on your way to getting a solid six pack this year.
And the more consistent you stay with this routine,
the more shredded and stronger you're going to get
and eventually you're going to be able
to go for more rounds.
To benefit the most out of this routine,
we want to be able to do it for at least three rounds.
And doing this routine is not just going to get you
shredded abs, but it's also gonna allow you
to build even more muscle throughout your body.
Whether you're working out your upper body or lower body,
your six-pack abs and abdominals help stabilize
every exercise and the more abdominal strength you have,
the more reps you'll be able to do
and the more weight you'll be able to lift.
So thanks so much for watching.
I can't wait to see your results
after doing this routine consistently.
And if you enjoyed the video,
definitely smash that like button.
We really appreciate it and it helps YouTube
share our videos to everyone that needs it
and that's trying to find us on YouTube.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
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with bell notifications on right now,
if you haven't already.
We post every single Sunday by 8:00 PM USA Eastern time.
Don't forget to share this workout video with a friend
that wants to get their six pack abs this year.
And like always, to schedule this workout on your phone
and to get full access to all our workouts,
they're going to have you in the best shape of your life,
make sure you've downloaded the THENX app
in the app store or Google Play store.
And get full access to all our workout programs,
technique guides teaching you the most advanced movements
like the full planche, muscle up, human flag,
and so much more step-by-step and daily workout routines
sent straight to your phone.
They're going to have you not just looking strong,
actually being strong.
So join the millions of other THENX athletes
around the world using the THENX app
to get in the best shape of their lives.
And for more of my content during the week,
make sure to follow my YouTube channel.
It's youtube.com/chrisheria.
My Instagram Chris Heria, and my TikTok as well.
On every single platform, I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you're following.
And with that said, thank you so much for watching.
I'm so excited to bring you another year of workouts
and motivation to help you reach your goals
and stay dedicated all year long
with new ideas and new routines.
So I'll see you next Sunday.
Mad love and peace out.
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