(dubstep music)
- What's up, Elite Thenics Athletes?
It's Chris Heria.
Welcome to another video official Thenx.
Today I'm gonna show you guys something
that you should be doing every single time
before you start your ab workout routine.
In my opinion, this is the most effective way
to get into it, mentally and physically,
as well as it delivers the best results.
Now in order to prepare your body to get into doing abs,
it is extremely important to properly warm up,
incorporating cardio and exercises
that bring up your heart rate
but have a lower impact on your abdominals.
That way it's gonna be easier to gradually go
into a more aggressive pace and get a lot more work done.
Versus going into the ab workout cold
which will make it a lot harder to perform the exercises,
mentally, physically, and it'll also
be a lot less effective.
But when your body is properly warmed up,
your heart rate is up
and blood flow to your muscles increases,
making everything you do a lot more effective.
You're gonna be mentally prepared.
You're already gonna be in that zone
as well as your body is gonna be physically prepared.
And when your muscles are working better and more efficient,
that means you're putting in more work
which means you're burning even more calories.
But one of the most important things of all
is that you're gonna be preventing a risk of injury.
A lot of times people get injured
because they're not properly warmed up.
So I'm gonna show you guys
how I like to get into my ab workouts
and with this you guys are gonna start to train
a lot more smart and more efficient
and start seeing some real results.
Now I like to start with some lower impact,
cardio based exercises.
Something like jump rope.
And that's gonna be our first exercise.
So let's go ahead.
Go for jump rope.
45 seconds.
Let's go for it.
(strong dubstep music)
Whew.
Alright.
Next exercise we're gonna go into another low impact move.
It's gonna be high knee taps.
So as you can see, we're doing exercises
that are not just targeting and killing our abdominals
but they're actually kind of like a whole body engagement.
Bringing up that cardio.
Trying to warm up all your muscles
and bringing up the blood flow.
And this is gonna make the next exercises
that we're gonna get into that are more targeted,
straight into the abdominals a lot more effective
and a lot more easier.
So we're gonna go into high knee taps.
Let's go for it.
We're gonna go for 40.
(dubstep music)
Whew!
Alright, did an extra 10 there.
Okay so the next exercise, as you can see,
now it's gonna gradually get a little more intense.
We're gonna move into burpees.
Now let's do a quick 10 burpees really quick.
Try to be as explosive as you can
while you're doing this exercise.
Completely tighten and engage your core.
But don't forget to breathe.
Alright let's go for it.
(dubstep music)
Whew!
So that's a great one right there
but definitely bringing up that cardio.
Burning fat for sure.
And the burpee is just one
of my favorite exercises in general.
It's a highly, highly effective move.
You guys need to be implementing this exercise.
Alright now we're gonna start really focusing on the core.
My abdominals are fired up.
My heart rate's fired up.
Let's go into a hanging L-sit hold.
Get a good over grip.
Nice and tight.
Bring those legs straight up.
Hold.
(light energetic music)
Alright now you guys really want to start
building up your holds because in isometrics,
hold is one of the strongest, most effective things
you can do for your abdominals,
especially if you want to get them really deep, deep cuts
and you really want to see some definition.
Isometrics are mandatory.
The reason behind that is because,
when you're holding an isometrics hold,
you have a greater time under tension than normally
when you're doing something like repping out.
The intensity of a rep is only
at the top of that rep position.
But the intensity is constant
while you're holding a movement.
Creating a longer time under tension for those muscles
and a greater endurance as well.
And with isometrics holds you're gonna start
building a lot more dense, stronger muscles.
Okay we're gonna move into the next exercise.
Now we're focusing more on the abs.
And we move into hanging L-sit kicks.
Let's go for 12.
(light energetic music)
Whew!
Alright, quick set right there.
Alright we're gonna move into the last one on the bars.
Hanging bent arm corner raises.
As you can see, when we're hanging from the bars,
we have an upward flexion.
And we're gonna move it down to the ground after this.
Now when you're hanging on the bars,
you're stretching your abdomen
and you're bringing your legs up.
It's a different type of flexion.
But when you're hanging and you're bending your arms,
you're gonna start to engage more
of your obliques with that flexion.
Now we're gonna add a twist to it
to make sure that we're really hitting
all those areas in the abdominals.
Alright let's go for it.
So we're gonna hold a pull-up position.
Then you're gonna bring your feet together.
One knee one side.
Down.
Other way.
(energetic music)
Alright.
So that's it for hanging.
We're gonna take a different flexion towards abdominals.
We're gonna take it down to the ground.
We have Russian twist.
Let's get it.
So, we warmed up the abs with the low impact cardio
at the beginning.
We targeted the abs with the hanging flexion.
Now we're gonna target the abs
but we're also gonna apply extra weight.
Give it that extra element.
Alright guys so we're gonna go into Russian twist.
Let's go for 30.
(heavy dubstep music)
Whew!
Alright.
Next we have weighted jackknife.
Alright.
Here we go.
So you're gonna put the weight up.
Keep your legs together.
And you're gonna meet at the top.
(heavy bass music)
Whew!
That's a tough one right there.
Highly effective.
For this last one, again,
we're gonna come with the static hold.
Isometrics position.
Boat hold.
Get those deep cuts!
You can hold it with your arms straight.
If you haven't developed that straight arm strength yet,
you can hold it right here.
We're gonna hold it as long as you can.
Let's go for it.
(light energetic music)
Whew!
Alright, guys.
Aye.
There you have it.
There's a workout routine.
And this is what you need to be doing every single time
when you're gonna be training abs to get the best results
and to maximize the time that you're putting in
when you train.
'Cause it's not what you're doing, it's how you're doing it.
Never forget that.
I guess it has a little bit to do with what you're doing
as well but if you guys enjoyed this video,
definitely smash that like button.
And for more workouts just like this
to get in the best shape of your life, sign up right now.
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Become a member.
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They're gonna have you shredded.
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around the world today, changing their lives.
So thank you guys again so much for watching.
Let us know, down in the comment section,
what you want the next video to be about.
And before I go, a quick little announcement,
my weight vest is gonna be dropping September 14th.
You can go ahead and pick one up at ChrisHeria.com
on September 14th.
Go check that out.
I also dropped my brand new single, my first official song.
You guys can go ahead,
stream it on Spotify, Apple Music, Tidal.
Stream it on any platform.
Buy it on Apple Music.
Any platform.
You can also go and pick it up at ChrisHeria.com.
Thank you guys so much for watching.
I will see you guys next Sunday.
Mad love.
Let me know what you want the next video to be about
in the comment section down below and I'll see you guys.
Peace!
(energetic music)