- What's up? It's Chris Heria.
Today, I'm gonna be taking you
through a six pack workout
that you can do absolutely anywhere,
using super effective exercises
that I've been using for years to get absolutely shredded.
And the best part of all,
none of these exercises
require any prior fitness experience,
meaning that you can just jump right in it today
and start seeing results, regardless of your fitness level.
Now, I've actually done this workout in a past video,
and so many of you
have made incredible results following along.
In fact, the routine was so effective
that millions of people were doing it,
that it's become my most watch workout video
at just about 100 million views,
and growing every single day.
And I wanna make sure that everyone
that was making results before with this workout
are gonna continue to progress
and take their training to the next level.
So if you've been using the six pack abs workout
for a while, now I want you to use this one instead
with the dumbbell.
You should have developed the strength and endurance
to be able to get through this routine easily,
and now we're gonna step it up
and continue to progress on your training,
strength, and physique.
Today, we're gonna be doing the same routine
with a dumbbell to increase the difficulty
and further create hypertrophy,
tearing more muscle fibers,
and allowing them to grow back thicker and stronger,
making you way more shredded and way stronger.
This will allow you
to build more strength and muscle
using the same exact routine,
getting you absolutely shredded.
So for those of you
that have been doing this routine with me for years,
go ahead and grab a dumbbell
or something that you can lift around your house.
And if this is your first time doing this routine,
you can try it without a dumbbell.
I love this workout,
and whenever I feel like I'm getting a little flabby,
this is always my go-to.
And remember, this workout is perfect
for complete beginners, especially if you wanna see results.
And even if you're more advanced,
I still get crazy results from this routine.
What determines the difficulty
is the intensity in which you do this routine,
and how much weight you're using.
So if you're ready to get started
all you need to do is download the Heria Pro App
in the App Store or Google Play Store,
open up to the YouTube workout section.
You're gonna be able to find this routine.
Smash the Like button.
That's gonna give you extra energy in your workout.
We're ready to get started.
We're gonna warm up our whole body
with the first exercise, high knee taps.
So you're gonna bring one knee up, and tap.
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Now you wanna pace yourself, regulate your breathing,
squeeze your core,
and get ready
for the rest of the workout to come.
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Bring those knees up.
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Last 10 seconds.
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Five, four, three,
two, and one.
All right, got that nice warm up in.
Now we're ready to really start shredding.
We're gonna head down to the ground
get into some Russian twists.
Take our dumbbell, gonna keep our legs up.
Touch one side, touch the other side,
and really twist with your torso.
That's gonna work your obliques as well as your abdominals,
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especially if you want to get as shredded as possible,
and not just looking strong, actually being strong.
The stronger your core is,
the stronger all your other lifts are gonna be as well,
'cause your core helps
with every single other exercise and lift.
So if you wanna have the upper hand and advantage,
strengthen your core.
It's not just about having some nice six pack abs.
Last 10 seconds.
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Five, four,
three, two, and one.
Whew. All right, shake that off.
Stretch that out.
Next exercise we're gonna get into
is gonna be leg raises,
another fundamental exercise for six pack abs.
So we're gonna grab our dumbbell.
Hold it straight up.
Bring your legs up, and back down.
45 seconds.
Squeeze your core.
Keep your legs straight.
Point your toes.
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Don't touch the ground,
not with your feet or your head,
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And don't go too fast, either.
You wanna feel the contraction.
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Last 10 seconds.
Five, four, three,
two, and one.
Whew. All right.
Go ahead, shake that off.
Now the next exercise coming up was originally hip raises,
but we can't do that with a dumbbell.
So instead we're gonna be doing dumbbell reach ups.
So we're gonna grab our dumbbell,
have our feet flat on the ground.
Raise straight up.
Try to get your dumbbell to reach the ceiling.
Of course you can do this
even without a dumbbell, for everyone else following along.
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And of course, if you feel fatigued,
you can always start with the dumbbell,
and then let go of the dumbbell and continue to work,
but do not stop, whatever you do.
Eventually, the more you do this,
the stronger you're gonna get.
You'll be able to go the whole routine
with the dumbbell.
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Last 10 seconds.
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Five, four, three,
two, last one.
Whew. All right.
Go ahead and stretch that out.
My abs are already on fire.
Now, moving on,
the next exercise is gonna be another fat burner
and ab shredder.
That's gonna be seated flutter kicks for 45 seconds.
So let's go ahead and grab the dumbbell.
From a seated position, lean back, legs straight.
Flutter those legs.
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Squeeze your core.
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You could also hold the dumbbell out in front of you.
This is a lot more advanced,
but if that's too difficult,
you can always just bring it in.
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Pace yourself.
Don't let your feet touch the ground.
Keep your feet as straight as you can.
Point your toes.
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Last 10 seconds. Here we go.
Five, four, three,
two, and one.
Whew.
Man, I am drenched in sweat already.
Moving on to the next exercise,
it's gonna be plank knees to elbow,
which shreds your core, and also your arms and shoulders.
So let's go straight into a plank position.
You want your hips down.
You bring your knee all the way to your elbow,
and alternate, both sides.
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Now, you don't need to do this too fast.
You wanna give it a quality contraction
and range of motion.
Bring your knee all the way up.
Try to touch your elbow if you can.
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Almost there. Hang in there.
Last 10 seconds.
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Five, four, three,
two, and one.
Whew.
All right, we are flying through this routine.
We just have three more exercises to go,
so let's finish off strong.
The next exercise coming up
is gonna be chair sit-ups with the dumbbell.
We're gonna go for 22 seconds on each hand.
So we're gonna lie down as if we're sitting in a chair.
One hand on your shoulder, reach up.
Try to get that dumbbell to the ceiling.
Keep your core tight,
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and maintain your form.
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Last 10 seconds.
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Five, four, three,
reach up, two, last one.
Switch.
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Five, four, three,
two, last one.
Whew. All right.
Two more exercises to go.
Coming up next, it's gonna be another ab killer.
We're gonna be going for seated in and outs
with the dumbbell.
So from a seated position, we're gonna grab our dumbbell,
have it close to us, bring our knees in,
bring our knees all the way back out.
Give it a full range of motion.
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We just have one more exercise after this,
so I don't want anybody to stop.
You can slow down if you need to, but do not stop.
Do not give up.
Give it everything you got.
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Last 10 seconds.
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Five, four, three,
two, and one.
(exhales loudly) All right.
We're gonna finish off strong
with the last exercise to burn out.
That's gonna be jumping jacks.
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Whatever you do, do not stop.
This is the last exercise.
Give it everything you got.
Let's go for it.
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Squeeze your core.
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Give it that energy. Let's go.
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Let's go. Finish strong, no excuses.
This only took nine minutes.
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(exhales loudly) Last 10 seconds.
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Here we go.
Five, four, squeeze your core,
three, two, and one.
(exhales loudly) Whew, there you have it.
In just nine minutes,
I'm absolutely shredded and soaked with sweat,
using just a small little area on my balcony,
a small little dumbbell,
which is not even 100% necessary.
Nine super effective beginner exercises
that anyone can do.
A little bit of time and dedication,
and that is all it takes.
So if you really wanna make a change
and get in the best shape of your life, there's no excuses.
You can really do it.
If you're a complete beginner,
try the original routine without any weights.
The more you do it, the stronger you're gonna get.
Eventually you'll be able to go for more rounds,
and even be able to do it with a dumbbell.
And then you're gonna start making
some real serious gains a whole lot faster.
And you're gonna see this new core strength
transferring to every other exercise that you do.
Congratulations for getting through this routine.
Let me know how you guys felt
down in the comments section below,
and for everyone else that got amazing results
in the original video,
I'd love for you to try this routine for a couple weeks,
and then comment down below
and let everyone else know about your progress.
So definitely make sure
that you're doing this routine consistently every day,
or at least every week.
And to benefit the most out of this routine,
you wanna be able to do it
for at least three to four times in a row.
So I'm gonna go ahead and run it back,
do it three more times,
but if you enjoyed the video, please smash that Like button.
I really appreciate it,
and it helps YouTube share our videos
to more people out there.
And to show my appreciation to all of you guys,
always supporting and watching,
if you comment down below within 30 minutes,
you're always gonna have a chance to win some Heria apparel.
So make sure you hit the Subscribe button right now
with bell notifications on, so that you never miss a video.
I post every single Thursday, 2:00 p.m. USA Eastern time.
And don't forget,
to get this workout on your phone,
schedule it at any time,
as well as full access to all my personal workout routines
and workout programs that I create,
with specific goals in mind
like burning fat and getting shredded
while simultaneously building solid, lean muscle,
in the most efficient way possible from home
or from anywhere,
then download the Heria Pro app
in the App Store or Google Play Store,
and have me as a personal trainer right in your pocket.
Also, if you guys need some legit workout apparel
and equipment, definitely check out chrisheria.com.
You could purchase the brand new Heria Workout Shorts
that I'm wearing right now,
along with the Heria Yoga Mat,
and the brand new weight vests that we have on the shop,
like the Iridescent Weight Vest, the 3M Weight Vest,
and so much more,
check out the whole shop at chrisheria.com,
and get all your workout equipment
and workout apparel for this summer.
And for more of my content during the week,
make sure you follow on my Instagram and TikTok.
I always do some type of giveaway on all those platforms.
So if you wanna have a chance
to be a part of one of my giveaways,
make sure you're subscribed, liking,
and commenting across all social medias.
And I will see you next Thursday
2:00 PM U.S.A. Eastern time.
Mad love, and peace out.
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Smash that Like button, guys.
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