- What's up elite THENX Athletes it's Chrisheria,
welcome to another THENX video.
Today we're going to be doing a 500 rep abs challenge.
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We're really gonna be putting our abs to the test
with today's routine, working every abdominal section,
From our transverse abdominis, rectus abdominis,
and our external and internal obliques.
It's always great to continuously challenge yourself,
especially when you're trying to develop more strength
and doing 500 reps consecutively
is definitely gonna build strength in your abs,
and if you can't do it yet, it's a great goal to have
and to start working towards right now.
We're gonna do this routine together
and most importantly, I want you to go at your own pace.
So the way that we're gonna break down 500 reps
is with 10 exercises, 50 reps each
and we'll have a 15 second break between each exercise
so you can catch your breath,
but also, so we can make it as consecutive as possible,
increasing the intensity
and making this routine even more effective
by burning more calories.
But if you're just getting started, don't focus on the reps,
just do it along with me at your own pace
and try to do each exercise as perfect as possible
for as long as I'm doing it
and eventually you're gonna build the strength
and endurance to be able to do the exact repetitions
that we're doing today.
So if you're ready to start the 500 reps abs challenge,
then all you're gonna need to do
is make some space on the floor,
then download the THENX app in the App Store
or Google Play Store if you haven't already,
open up to the YouTube workout section,
you're gonna find this routine
and you're ready to get started.
The first exercise we're gonna go into is gonna
be mountain climbers.
So we're going to get down to the floor
to a pushup position.
We're gonna go for 50 repetitions.
Knees all the way up to your elbow.
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10, nine, eight, seven, six, five,
four, three, two and one.
Now we're gonna go ahead, change the position,
laying down, we're gonna be going for laying like flutters.
So let's have our hands underneath us,
feet pointed as straight as you can engaging your core,
leg all the way up, and then alternate.
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10, nine, eight, seven, six, five, four,
three, two, and one.
All right, next exercise is gonna be plank,
knees to elbow.
So we're gonna get back into a plank position.
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Keep your core tight, hips up,
you're gonna bring your knee to your elbow
and alternate.
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Make sure you're breathing and using full range
of motion all the way up, all the way back.
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Last 10, 10, nine, eight, seven,
six, five, four, three, two and one.
All right, moving on to the next exercise.
We're gonna change our position again,
going into a seated position,
we're gonna go for a Russian twists.
You wanna keep your legs as straight as you can,
tight together and pointed, keep your core tight,
then touch one side and then the other side.
Here we go.
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Really stretch.
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The more you twist, the more effective it's gonna be
on your back.
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Same to your legs,
you wanna keep them as straight as possible.
The tighter they are, the more they're engaging your core.
Here we go, three, two, and one.
All right, moving on to the next exercise,
that's seated in and outs.
And we've already completed 200 reps of abdominals,
after this, it's gonna be 250, we're halfway there.
So let's get our hands behind us,
knees all the way in fully extended.
That's one, two, let's go for it.
Squeeze your core.
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Last reps, here we go,
10, nine, eight, seven, six, five, four,
three, two, and one.
All right, moving on to the next exercise,
we have plank open and closed.
So let's go back into a plank position.
If you need to take a second to catch your breath,
go ahead and do so, breath in through your nose,
out through your mouth.
We're gonna go out and in, that's one, two, three, four.
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Remember, if you're feeling fatigued,
you can always slow down, but try not to stop.
If you do stop, just stop for a second and then keep going.
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Here we go, we got this, almost there.
Five, four, three, two and one.
All right, 200 reps to go.
Next exercise coming up is gonna be bicycles.
Switching up the position again,
to make sure that we're hitting every area
of our abdominals, emphasizing this time on our internal
and external obliques.
So let's go for 50 reps.
Just want to bring your knee to your elbow,
let's go for it.
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Make sure you're twisting, really working your abdominal.
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Five, four, three, two and one.
All right, moving into the next exercise,
we're gonna go into toe touches.
So go ahead and catch your breath
and lie back down on your back.
You'll bring your legs up and straight,
you wanna come up, touch your toes.
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Here we go,
five, four, three, two, one.
That one was definitely a killer.
Now we're gonna flip over again,
we're getting into a plank position
and go for plank side to side.
So keep your core tight, hips up, shoulders strong.
You gonna dip your hips to one side
and dip to the other side, here we go.
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Make sure you're squeezing your core
every time you come back up.
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We're almost there keep it up.
Here we go, last couple of reps.
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Five, four, three, two and one.
All right, we are moving now into the last exercise
and the last 50 reps.
The last exercise is gonna be reach ups,
let's go ahead and get into position.
We're gonna put our hands up, squeeze our core,
come up, reach as high as we can
and come right back down.
50 reps, let's go for it.
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Reach up high.
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Give it everything you got in these last reps, here we go.
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You should be trying to touch the ceiling
and squeezing your abdominals.
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Last couple reps.
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Last ones, five, four, three, two, one.
There you have it,
500 reps in just a couple of minutes and my abs are on fire
and I've already broken a sweat.
And if you're trying to get a shredded six pack
and build strength in your abdominals,
this is definitely the way to do it.
So if you're able to follow along,
even if you couldn't complete all the reps,
just doing it with me as perfect as you can,
that's amazing, congratulations.
You're on your way to building a solid six pack
and a sick physique.
And of course the more you train like this,
you're going to build your strength and endurance,
you're eventually gonna be able to do more rounds,
exceeding 500 repetitions
and eventually doing over a thousand.
So if you enjoyed the video,
then definitely smash that like button,
and don't forget to get this workout
and others just like it,
getting in the best shape of your life.
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getting in the best shape of their lives.
Don't forget to comment down below,
let me know what you want the next video to be about
and share this video with a friend
that needs a real six pack ab challenge.
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and with that said, I'll see you next Sunday,
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Mad love, peace out.
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