- What's up?
It's Chris Heria.
If you've never had visible six-pack abs
before that's all gonna change in 2023.
I'm gonna take you through a workout today
that's gonna have you develop strong shredded six-pack abs.
Even if you've never had them before
this is the routine that's gonna develop them for you
and have you maintained them all year round
just like I've been doing for the past 10 years.
I've made this routine easy enough
that you can do every single day,
but effective enough
that it's gonna challenge you with the right
and effective exercises
that are gonna give you the most bang for your buck
and allow you to actually see results
in a specific sequence.
That's gonna allow you to continue
to train even past the point of fatigue.
We'll also be using different types
of exercises from different positions
and angles that will strengthen
and develop all the areas of our abdominals ensuring
that we have a complete six pack workout
not just looking strong, but actually being strong.
And the best part of all this workout takes zero equipment.
So you can do it anywhere, anytime
and whether you're a beginner
or advanced you're gonna see some results.
Just keep in mind for the best results,
you need to make sure that your diet is on point.
And if you need help with nutrition,
whether it's to lose excess body fat
or want some high protein, low calorie meal ideas
or even exactly what and how to eat to get shredded,
check out the many videos
that I've made on nutrition right down below.
Now, let's not waste any time
and get right into this workout routine.
All you need to do to properly follow
along is download the Heria Pro App
in the App Store or Google Play store.
Open up to the YouTube workout section.
You should be able to find this routine
and then smash the like button
on this video for some extra motivation.
We're gonna be going for 45 seconds each exercise
with a 15 second break in-between.
High intensity interval style to make sure
that we're burning the maximum amount
of calories in the shortest amount of time
and we're gonna create an after-burn effect
that's gonna continue to burn calories throughout the day
even after we're done working out.
And these are the specific things that I do,
not only to get shredded,
but to be at peak performance all year round.
And if you're trying to get shredded
and dialed in, every bit counts.
So if you're ready,
let's get down
and get into the first exercise.
We're gonna be going for Crunch Reach Throughs.
Lay down on our back, heels flat on the ground,
hands up.
We're gonna crunch up and throw a hook right
through our legs just like this for 45 seconds straight.
Give it a nice twist.
Make sure you're working with those obliques.
(upbeat music)
Be sure to regulate your breathing
especially just starting off.
Wanna have your breathing nice and controlled,
so that you don't gasp yourself out.
You breathe in,
two seconds in
and then double it out,
four seconds out.
Last 10 seconds.
(upbeat music)
Five,
four,
three,
two,
and one.
Alright, go ahead and stretch that out.
Quick 15 second break.
The next exercise we're gonna get
into is gonna be Chair Sit Ups,
focusing on our upper and lower abdominals.
So we're gonna bring our feet up,
like we're sitting in a chair.
Hands up, try to touch the sky.
Go at your own pace.
If you're a beginner, you can go slow, but do not stop.
Save the stop for the rest time.
(upbeat music)
My advanced athletes should be trying to reach really high.
You should definitely be feeling your abdominals on fire.
We're almost there.
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, stretch that out.
We're gonna be moving into bicycles now.
Very super effective exercise for your abdominals.
I love this exercise.
Really shreds your abdominals in your obliques.
I've been doing it for years.
It's tested and proven.
So let's get down one knee to one elbow and alternate.
Go at your own pace.
Remember to regulate your breathing.
(upbeat music)
If you can survive these
then you're gonna crush this whole entire workout routine.
This is the hardest exercise
out of the whole thing.
So stay strong.
We have 10 more seconds.
(upbeat music)
Five,
four,
three,
two,
and one.
Alright, just burnt out there.
Give your abdominals a quick little break.
Next we're gonna be going into Russian twist.
Another exercise that I've been doing for years.
It's been tested and proven to really shred
up your abdominals and give you some solid core strength.
Let's get right into it.
Legs up.
Touch one side
and touch the other side, alternating.
If this is too difficult,
you can bend your knees,
for my beginners out there,
but everybody else, I want those legs straight.
(upbeat music)
Really twist.
I want you working your obliques as well.
The more you twist
the more you're engaging your obliques.
(upbeat music)
Don't forget to breathe,
focus.
Stay focused guys, we got this.
We're almost there.
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, we're officially halfway done with this routine.
We switch at the angle in a seat up position
and now we're gonna lay back down.
For Laying Leg Raises.
These are all my favorite abdominal exercises
I've been doing for the past 10 years.
You want your feet out, all the way up,
all the way back down.
Never touch the ground with your feet or your head.
Now if you guys have been doing this for years with me
but you want to take it
to the next level
and really develop those abdominals,
you can put your hands to the side.
This is gonna make it a lot more difficult
but you're using a lot more of your abdominal strength.
(upbeat music)
Hang in there.
Breathe.
Almost there.
Last 10 seconds, here we go.
Five,
four,
three,
two,
last one.
Alright, we're gonna switch up the angle again.
This time we're going to be going on our side,
Side Plank Raises.
So we're gonna get into a side plank.
We're gonna let our hips drop
and then come back up.
We're gonna do 22 seconds on each side.
Keep your core tight.
Make sure your hip comes all the way up.
(upbeat music)
Here we go, last couple seconds.
Three,
two,
and one.
Let's switch.
(upbeat music)
Last 10 seconds.
Five,
four,
three,
two,
last one.
All right, there we have it.
We just have two more exercises to go.
Next, we're gonna switch up the angle again
and go into switching Mountain Climbers.
So let's get into a pushup position.
We're gonna bring one knee to the opposing elbow.
Come back and switch it over.
Remember, you can go at your own pace.
If you're feeling good, keep up the pace.
If you're feeling fatigued
you can always slow down, but do not stop.
Whatever you guys do, keep it going.
We're almost there.
Stay strong.
We just have one more exercise to go after this.
We should definitely be feeling your abdominals by now.
And if you do this every single day
or at least a couple times a week
you're gonna be seeing amazing results.
(upbeat music)
Here we go.
More than halfway there.
Stay strong.
Last 10 seconds, here we go.
Squeeze the ground, squeeze your core.
Five,
four,
three,
two,
and one.
All right, my abs are on fire right now.
Could definitely feel them shredding out.
We just have one last exercise to go.
That's gonna be in and out, open and close
from this same exact angle.
If you're ready to go,
take one good breath.
Again to push up position.
We're gonna jump in, and out, open and closed.
Let's keep it going.
Stay strong.
Keep your solid grip on the ground.
Squeeze your abdominals.
Try to be light.
Try to be explosive.
This is the last one.
Make them count.
We're almost there.
(upbeat music)
Regulate your breathing.
Give it everything you got.
Last couple seconds.
(upbeat music)
Ten.
Here we go guys.
Five,
four,
three,
two
and one.
All right, there you have it.
Just eight short minutes.
We shredded up our abdominals.
Not just looking strong, actually being strong.
So congratulations for getting through this routine with me.
You're on your way to developing a solid six pack abs
and maintaining it all year round,
if you stick with this workout routine.
For the best results,
you can do this every single day
as a morning routine or a night routine,
or you can do it two to three times a week
for three to four rounds.
But of course, if you're a beginner, you can work
up your strength of being able to do more rounds.
First just start off with one.
As that gets easier and you get stronger,
you'll be able to do two rounds, three rounds, and so forth.
Remember, if you want real results
and all year round,
it's not about training hard just for one day,
it's about consistently training over time
and eventually being able to compound your efforts.
Once you're in shape, you can always get outta shape.
Just make sure
that you're consistently putting time and effort each day.
Coming back to this routine,
working on your nutrition
and 2023 is gonna be a game changer.
You're finally gonna have the body physique
and skills that you've always dreamed of.
And with that said, thank you so much for watching.
If you enjoyed the video,
you enjoyed the workout
please smash that like button.
I really appreciate it
and it helps YouTube share my videos
to more people out there that really need it.
So to show my appreciation, if you comment down below
within 30 minutes of any upload
you're always gonna have a chance to win some Heria apparel.
And while you're down there commenting
let me know what you want the next video to be about.
I do workout routines like this to help people get
in the best shape of their lives.
I also cover nutrition.
I do vlogs showing you guys what I'm up to personally
but there's training with my friends or just training solo.
So anything you guys like to see
comment down below in the comment section.
Even if you wanna see me collaborate
with one of your favorite YouTubers
leave it all down in the comment section below.
We'll bring it to life in the next blog.
And don't forget to get this workout as well
as all my workouts right on your phone.
Schedule it at any time.
All you have to do is download the Heria Pro App
in the App Store or Google Play Store.
There is also a link
down in the video description where you can get it as well.
Now with the Heria Pro App
you're gonna get full access to all my personal workouts
and workout programs that I've created
with specific goals in mind, like building solid lean muscle
while simultaneously getting shredded
not just looking strong, actually being strong.
So if that's what you want
and that's what you're looking for in 2023
you need to download the Heria Pro App right now.
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I post every single Thursday, 2:00 PM USA Eastern time.
Make sure you're here early next Thursday.
Mad love and peace out.