- What's up guys?
It's Chris Heria, welcome to another vlog.
Today I'm gonna show you a six pack abs workout
that's perfect for complete beginners
that you can do anywhere.
All the exercises we'll be doing in today's workout routine
requires absolutely no equipment
and no technical skills or prior experience
to preform any of these movements.
These are basic, highly effective movements,
specifically for fat burning and building six pack abs.
As well as strengthening all the muscles within your core,
from your obliques, abdominals, and lower back.
And for complete beginners,
the best way to start training
is to incorporate high intensity interval training,
not only to ensure that you're significantly burning fat,
but also push you and to condition you
from the very beginning to have a strong fitness mindset.
Meaning that every time you work out,
you're gonna give it 100% full effort
and push yourself to ensure that
you're constantly progressing.
That's one of the main differences
in people that see results and don't.
If you're doing the same reps, the same routine,
and the same stuff every single day, every single time,
you're gonna be getting the same results,
and eventually plateau until you decide
to push yourself past those limits.
So from the very beginning,
we're gonna be working on our mental strength
as well as our physical strength
by incorporating high intensity interval training.
Doing these exercises for an extended period of time,
versus doing them for reps.
And by doing high intensity exercises in intervals,
we're gonna be creating an after-burn effect
that will have you burning fat up to 24 hours
after you finish your workout routine.
So if you guys are ready to get started,
get this workout on the HeriaPro app.
If you don't have the app,
go ahead and download it in the app store
to get this workout and all my workouts
and workout programs right now on your phone.
So today's workout we have eight exercises,
45 seconds each, 15 seconds of rest in between.
We're gonna go non stop.
Go ahead and make some space around you,
and let's get started.
The first exercise is jumping jacks.
Let's go for it.
(energetic music)
Make sure you're regulating your breathing
as you're doing this movement.
This is one of the best exercises
to start learning how to breathe while you're exercising.
Breathing from your diaphragm.
In through your nose, out through your mouth.
(exhales deeply)
The next exercise is gonna be in and outs on the floor.
If you don't know how to do this exercise,
click on the description and see how to do it
with the perfect form.
This is one of my favorite things about the app.
I really don't even have to think about
what the next exercise is gonna be.
I can just get right into the workout.
So let's go, in and outs.
(energetic music)
Make sure you're keeping your feet together,
all the way up, all the way out
to full range of motion.
If you feel like you need to take a rest,
go ahead and take a moment to catch your breath,
and then keep going.
Don't stop, try to keep up the intensity.
All right, almost done.
(exhales deeply)
All right.
Keep in mind, while you're doing these exercises,
it's better to slow down your movements,
than to completely stop.
Next exercise we have is gonna be bicycles.
Let's get on our backs.
Full extension, knee to your elbow,
completely extend the leg to the other side.
(energetic music)
Regulate that breathing guys, you got this.
All right, go as hard as you can.
Last couple of seconds.
Intensity up.
(exhales deeply) Whew.
All right, there you have it.
Bicycles.
Try to always be pushing yourself.
So the next exercise we're gonna be going into,
is laying knee raises.
We're gonna have our legs all the way straight.
Bring our knees up, come right back.
Full range of motion.
(energetic music)
♪ Heria music ♪
Last couple reps.
Next exercise we side plank up and down.
So for this exercise,
I want you to drop your hips all the way down,
and then come back up.
And if you guys are feeling
like this is a little too easy,
keep your arms straight.
You're gonna have a greater range of motion.
Let's go for it.
(energetic music)
Get that arm straight.
And tighten your core.
All right let's go ahead and switch arms.
All right.
Next we're gonna be moving into
plank side to side.
Let's go ahead and get into a plank position.
Gonna drop our hips to one side.
Drop our hips to the other side.
But remain the tightness in your core.
(energetic music)
You got this, we got this, we're almost there.
Squeeze your core, make sure you're breathing.
Don't keep your head too down.
Keep your chin up.
Keep you hips.
All right, last couple reps.
Give it everything you got.
Whew.
All right.
Moving on.
You should definitely be feeling it by now.
If not, these last two exercises
are definitely gonna do it for you.
We have mountain climbers, 45 seconds.
Keep up the intensity.
Let's go for it.
Bring those knees up as high as you can.
If you have more energy, try and go faster,
and increase your intensity.
And if you guys are feeling a bit fatigued,
you can go ahead and slow it down.
But don't stop.
(energetic music)
All right, these last 10 seconds, let's do switching,
cross over.
(exhaling deeply)
Let's go, let's go.
(breathing heavily)
All right, mountain climbers,
one of the best exercises for burning fat
and building six pack abs.
This last exercise is gonna be high knee taps,
to increase the intensity,
and to finish off strong.
So you guys are ready for it.
Let's get right into this exercise.
Keep those knees up.
(energetic music)
Keep those knees up, everything you've got,
these are the last reps right here.
Last five seconds.
Let's go.
(exhaling deeply)
All right, there we have round one
of the Six Pack Abs Workout for Complete Beginners
that you can do absolutely anywhere.
Now I know this exercise may seem tough
to some of you out there,
but remember, the actual exercise,
you're very capable of doing.
What makes it tough is
how long you're doing the exercise for,
how intense you're doing it,
and how short of a rest that you have.
So if you're still having trouble
trying to complete this workout routine,
try to work on those three aspects,
gradually increasing them over time
or over the course of the rounds.
You could start round one with 30 seconds each exercise,
and then round two, maybe take it to the next level,
increase that time to 40 seconds each exercise.
Or start off as intense as you can,
and decrease the time the more you fatigue.
The main goal is to push yourself,
and to condition you to always doing so
every workout routine.
And lastly, to make this really effective,
you need to have your nutrition on point.
You could be making all this progress
and doing all this hard work,
but be back tracking every time you eat a meal,
killing your progress,
and killing your potential gains.
So to get real results,
along with doing this workout routine,
you need to have healthy eating habits
so your muscles have time to repair.
But we still have three more rounds to go
to complete this workout routine.
So go ahead and complete your workout,
and thank you guys so much for watching.
If you enjoyed the video, definitely smash that like button.
Comment down below, let me know
what you guys want the next video to be about.
I'm actually always down in the comment section,
you guys see me liking all your comments.
Share this video with a friend
that's trying to get six pack abs,
and subscribe if you haven't already.
I post every Thursday, two p.m. USA Eastern Time.
And if you comment within 30 minutes of any upload,
you always have a chance to win some free Heria Apparel.
And for more workouts just like this,
getting you in the best shape of your life,
and to get full access to my personal workouts,
and workout programs, just like this,
then definitely make sure you go to HeriaPro.com,
become a member, and download the HeriaPro app
in the app store to make sure
that you have all my workout programs and workouts
right in your phone.
It's like having me as a personal trainer,
right in your pocket.
And for more of my content during the week,
make sure you're following me on Instagram.
On almost every post, I usually do a giveaway,
so if you want a chance to be a part of that,
then make sure you're following me on IG.
And for more of my music,
definitely give me a follow on SoundCloud.
As soon as I reach 10K subscribers,
I'm gonna be releasing all the music
you hear on this channel,
as well as some unreleased music you guys haven't heard yet.
And with that said,
I'll see you guys next Thursday 2 p.m. USA Eastern Time.
Mad love, baby.
(sultry music)
♪ Heria music ♪
Smash that like button, guys.