- What's up it's Chris Heria, welcome to another vlog.
For the past couple of weeks
I haven't really been training my core as much as I used to.
And I started noticing I was losing muscle definition
in my abdominals.
So about two weeks ago, I started this brand new workout.
Nothing has changed in my diet or my routine,
except for adding this workout.
And in just these past two weeks
I've seen a lot of progress.
So I was basically using this workout
two to three times a week.
One day it was four rounds,
and the other days it was one or two rounds
after my workout session.
It's very doable
It takes absolutely no equipment.
And most of the time I was just doing it in my room.
And that's why I wanna show you guys this workout today.
It really helped me.
It was easy to incorporate into my schedule
and I know it's really gonna help you too.
And to clarify what I said earlier,
I didn't change anything in my diet,
'cause I'm already eating clean.
If that's something that you're not doing
it's something that you should definitely start doing.
You'll see a lot of progress as well
once you start eating healthy.
So as I said, this workout requires no equipment
all you're gonna need is to make some space on the floor
and download the Heriapro app
in the App Store or Google Play Store,
so that you can properly follow along.
Open up to the YouTube workout section.
You should find this routine
and you're ready to get started.
This workout is perfect for any fitness level.
What makes it difficult
is the intensity that you choose to perform at
for each exercise.
And we'll be doing each exercise for 40 seconds.
So go at your own pace.
In fact any moment you find yourself
struggling to keep going.
You can always just slow down
or take a moment to catch a breath
and then start again right away.
You really wanna save your rest for the break
which will be 20 seconds between each exercise.
If you're an absolute beginner,
you can do each exercise for 30 seconds.
But after a couple of rounds,
I want you to go for the full 40.
So let's get down on the ground.
First exercise is gonna be laying leg raises.
Hands under your glutes,
core tight, feet tight together, legs straight.
You're gonna come all the way up, all the way down.
40 seconds, let's go.
Squeeze you're core.
(upbeat music)
We're starting off with a pretty chill exercise.
And then we're gradually gonna build up the intensity.
Five,
four,
three,
two,
and one.
Go ahead and take a 20 second break.
Breath in through your nose,
out through your mouth.
Slowing your breathing down
is gonna prevent you from gassing out and fatiguing.
Let's get back into the next exercise.
Laying alternating single leg raises.
Hands under our glutes, core tight, feet straight.
You'll bring one leg up, come back down and alternate.
(upbeat music)
Now with this next exercise,
we're increasing the intensity in our core.
This is a little bit harder than the previous exercise,
laying leg raises
(upbeat music)
Five,
four,
three,
two,
and one.
All right, 20 second break.
Again we're gonna slightly increase the intensity.
we're going to look for Russian twists.
We're also gonna switch up the position
in which we're engaging our abdominals,
to make sure that we're gonna be hitting all areas.
So we'll be in a seated position, legs straight, core tight
touch one side and touch the other.
The straighter your legs are
the more you're engaging your core.
If this does become difficult
or you do start to feel fatigued
you can start to bend your leg.
And of course you're feeling fatigued
you can slow down, but try not to stop.
(upbeat music)
Here we go.
Last couple reps.
Five, four,
three, two,
and one.
All right, take another 20 second break.
We're gonna attack our core from another angle again.
The straight arm side plank raises.
If these are too difficult for you
you can always do them
with a bent arm, like a side plank.
So from a push-up position, we'll go sideways.
And if this is too difficult,
you can always come down like a side plank position.
We're gonna come down and up
20 seconds each side.
(upbeat music)
Three,
two,
one, let's go ahead and switch.
You wanna squeeze
squeeze your hand on the ground.
Squeeze your shoulder, squeeze your arms, your core,
everything, if you're not squeezing
you're gonna be moving around.
Three,
two,
and one.
All right, next exercise we're gonna be gonna into,
it's gonna be plank open and close for 20 seconds.
Then plank up and down for 20 seconds.
We're gonna split this one into two exercises
with plank open and close for 20 seconds,
and plank up and down for 20 seconds.
Again, attacking our abdominals in a different position.
So let's go ahead and get down to a plank position.
You're gonna open your legs.
Come back in for the first 20 seconds, let's go.
Keep your core tight,
shoulders tight,
(upbeat music)
three,
two,
one, all right, up and down.
Keep that core tight.
(upbeat music)
three,
two, and one.
All right, let's go ahead and take a 20 second break.
The next exercise we're gonna go into
is gonna be high plank to low plank.
So we'll be getting into a push-up position
and we're gonna start off with one arm first
and after 20 seconds, we'll go with the other arm.
And if this is too difficult
you can just hold the top of the plank or hold the bottom.
Let's go for it.
There we go.
Three,
two,
one, switch the order.
(upbeat music)
Core tight, almost there.
Five
Four, three, two, and one.
All right, we're almost there.
We just have a couple exercises left.
The next exercise is gonna be boat hold,
engaging our abdominals differently
and giving us a full tour workout.
So for this exercise you want to get in a seated position,
feet straight, core tight,
hands forward and leaning back,
you should be really engaging your core.
This is more of like an active rest.
Just wanna hold your core tight knit and breathe.
(upbeat music)
Here we go.
Last couple of seconds, five
four,
three,
two,
one.
All right, we just have two more exercises to go.
Next exercise we have, it's gonna be bicycles.
So let's go ahead and take a laying down position,
for these last two exercises
I want you to give it everything you got.
So let's take a quick second.
Catch our breath.
Breathe in through your nose.
Out through your mouth
hands behind your head, knees to elbows.
(upbeat music)
I want you to give me full extensions in your legs.
Make sure your leg goes all the way out.
(upbeat music)
Keep it going, we're almost there.
(upbeat music)
Here we go, last couple of seconds.
I want you to give it everything you've got here.
Five,
four,
three,
two,
one.
All right, let's go ahead take a 20 second break.
We're gonna get into the last exercise.
That's gonna be reach-ups.
(upbeat music)
So we're gonna take this last moment to catch our breath
and then let's go all in without stopping.
In through the nose.
Let's get down, let's touch the sky.
Here we go, everything we got don't stop.
(upbeat music)
Here we go, everything you got almost there.
10,
nine, eight,
seven, six,
five, four,
three,
two,
one.
There we have it.
The workout that has given me crazy progress
in just these past two weeks.
So that was one round.
If you were able to get through it with me congratulations,
you're on your way to building a solid core
a solid six pack,
and the more you do it, the stronger you're gonna get
eventually you're gonna be able to go for four rounds.
Now remember, as I said before,
I was doing this at least one day for four rounds straight,
and then one or two days out of the week after my workout
for about one or two rounds.
So it's very doable.
Start getting to it and remember to properly follow along
and to schedule this workout to your phone.
Remember to download the Heriapro app
in the App Store or Google Play Store,
then go to Heriapro.com to become a member
and unlock all my personal workouts and workout programs,
that I create with specific goals in mind,
like burning fat while building solid muscle
with minimal to no equipment.
Every single workout designed by me
to get you in the best shape of your life.
It's like having me as a personal trainer
right in your pocket.
So if you enjoyed the video
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about,
and share this video with a friend
that's trying to make some progress in their six pack.
And of course, if you haven't already
press the subscribe button right now.
I post every single Thursday, 2:00 pm USA Eastern time.
And if you comment within the first 30 minutes
you always have a chance to win some free Heria Apparel.
For more of my content during the week.
Make sure you're following me on Instagram.
Almost every single post
I always do some type of giveaway.
I'll definitely be doing one this week.
So if you want a chance to be a part of it,
make sure you're following me on IG.
And with that said
I'll see you guys next Thursday, 2:00 pm USA Eastern time.
Mad love, peace out.
(upbeat music)
(indistinct)