what's up it's chris heria in my last
vlog i ate nothing but junk food for 24
hours straight and completely lost my
six-pack abs so today i'm gonna be
taking you through a 20-minute full
six-pack ab workout that anybody can do
that i'm gonna be doing to get my abs
back it takes no equipment it can be
done anywhere right from the ground and
can be done by anyone of any fitness
level and see amazing results i've
structured this workout routine to
challenge you while allowing you to
preserve your energy ensuring that
you're gonna be able to finish the
entire duration of this workout routine
without having you guess out too early
and to develop strong and defined
six-pack abs while simultaneously
burning calories and fat and of course
to see the best results you want to make
sure that your nutrition is on point
while you're using this workout routine
for more information on nutrition and
how to start eating healthy to get of
course healthier stronger and to gain
more muscle check out some of the
nutrition videos on this channel you can
also check out these videos right here
now i've broken down this workout
routine into four sections to ensure
that you're working out every part of
your abs giving you a complete six pack
abs workout sometimes you could be doing
a whole bunch of ab exercises and only
emphasizing maybe on your top or your
lower abdominals while neglecting other
areas of your abs like your obliques
resulting in an insufficient ab workout
we're going to be doing this whole
routine with minimal rest between each
exercise to maximize the efficiency of
our time and to really build our
abdominals with 45 seconds on each
exercise and 15 seconds break in between
so if you're ready to get started
there's not going to be much talking
after this i need you to dedicate 20
minutes of your time to crushing this
workout routine now to properly follow
along and to have this work out with you
at all times make sure you download the
harrier pro app in the app store or
google play store open up to the youtube
workout section you should find this
routine smash the like button on this
video and then we're ready to get
started the first five exercises are
gonna be a set to warm us up from a
laying down position emphasizing on our
lower abdominals the first exercise
we're going to be doing is legs down
hold want our hands underneath our
glutes
feet six inches above the ground
squeeze your core
regulate your breathing
[Music]
now we're just activating our abdominals
nice little warm up
but if you're squeezing your abdominals
you should definitely feel this exercise
make sure you preserve your energy
because it's going to get more difficult
gradually with each exercise
there you go last ten seconds
five
four
three
two
and one
all right
nice little warm up take 15 seconds to
catch our breath the next exercise we're
going to get into is going to be a level
up from that one that's going to be
laying leg flutters so we'll get back
into the same position
hands under our glutes feet straight out
keep your legs straight one leg goes up
and you want to alternate
now the more separated your legs are the
more effective you're going to be
engaging your abdominals
but if you're just a beginner you can
always just start off with little
flutters just like that
[Music]
make sure you're squeezing and engaging
your abs
with every exercise
every repetition
last 10 seconds here we go
five
four
three
two
and one all right let's go ahead shake
that off the next exercise we're gonna
get into is gonna be leg raises 45
seconds
so again laying position
feet off the ground bring your legs all
the way up
and then all the way back down
nice and controlled
engaging your abdominals
do not touch the floor
and don't put your head on the floor
[Music]
more than halfway there keep it going
[Music]
here we go last ten seconds
five
four
three
two
last one
all right
go ahead and shake that off
we're almost done with the first set of
exercises the next one up is gonna be
laying hip raises so we're gonna get
into the same position
hands under your legs
curl in lift up
knees in
lift your hips up
make sure to give it a full extension
[Music]
[Music]
here
[Music]
last 10 seconds here we go
five
four
three
two
and last one
all right
we are down to the last exercise from
this position the next exercise we're
going to get into is going to be
crucifix
so we're going to get down into a laying
position feet together
out above the ground you're going to
come in touch your heels
come back out go at your own pace of
course
this is definitely an hab killer
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give it a full range of motion
[Music]
every time you crunch you want to
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squeeze here we go last couple seconds
[Music]
five
four
three
two
and one
all right so the next five exercises
we're going to be emphasizing on our
obliques and working our abs from left
to right and right to left using a
twisting motion the first exercise is
going to be russian twists so we're
going to start with our legs together
six inches off the ground touch one side
twist and touch the other side
really emphasize on your twist
every single time don't just try to stay
in one position and go side to side
really twist your torso
that's gonna give you the best results
for your abdominals
[Music]
make sure you're regulating your
breathing
pacing yourself
still have a bit of a ways to go
we're only one-fourth finished
last 10 seconds here we go
five
four
three two
and one
all right first exercise piece of cake
go ahead and stretch that out the next
exercise we're gonna be getting into
another twisting exercise start crunches
we're gonna lay down
come up touch the opposing ankle and
switch
[Music]
make sure you really twist your torso
every single repetition
[Music]
you want to make sure you're controlling
this one you're not moving too fast
pacing yourself
the faster you move the less you're
going to be engaging your bone marrow
last 10 seconds here we go
five four
three
two
last one
all right
my abdominals are on fire right about
now moving into the next twisting
exercise we're gonna go for bicycles
hands up behind your head you're gonna
match your knees to your elbows give it
a full range of motion and only go as
fast as you're comfortable with
[Music]
now if you feel fatigued you can always
just keep using your legs and slow down
but do not stop
more than halfway there keep going
[Music]
hang in there last ten seconds
five
four
three
two
and one
all right
we're gonna go ahead get into a push-up
position the next exercise we're gonna
be going for is gonna be switching
mountain climbers you wanna bring your
knee into the closing elbow
and alternate as you can see every time
you go you wanna twist
your torso and of course if you go
faster
[Music]
make sure to really twist every single
round
open your knees up nice and high
[Music]
and one
all right we're down to the last
twisting exercise that's going to be
side plank reach throughs let's get into
a sidetrack position you're gonna reach
through
twist your torso pull all the way back
out we do one side first for 22 seconds
and then switch sides
[Music]
[Music]
here we go last couple reps three
two
and one switch over
squeeze your core
[Music]
[Applause]
here in the last couple seconds
five four
three
two
and one all right
and now the next five exercises are all
going to be from a seated position so
first up is going to be seated leg
from a seated position legs together
raise our legs hands on the floor
fingers forward
and flutter those legs
[Music]
pace yourself
reinvent your breathing
contract
squeeze those
[Music]
more than halfway there keep it up
[Music]
last 10 seconds here we go
[Music]
five
four
three
two
and one whoo
now i'm really trying to feel my
abdominals let's go ahead and stretch
that out next exercise we're going to
get into is going to be seated in and
out again from the same position so
we're going to have our fingertips
facing forward again bring your knees
all the way to your chest
all the way back out complete range of
motion
remember you do not have to go fast
you're giving a quality contraction in
your abdominals you want your own pace
[Music]
here we go last 10 seconds
[Music]
give it everything you got
five
four
three
two
and one whoo
there we have it stretch that out moving
on to the next exercise side vote hold
pumps for 22 seconds each side
so to get into this exercise we're going
to have a feet up again lean back get
onto one glute with your hands in front
from this position you want to pump
[Music]
last 10 seconds
five
four
three
two
and one switch to the other side
keep it pumping
if the pump is too hard you can just
hold this position
[Music]
i'm feeling these five
four three
two
and one
all right shake that off stretch it out
you can really feel like creating solid
blocks out of each side of your six pack
moving on to the next exercise we have
reach ups 45 seconds straight we're
going to start in a laying position
with our heels flat on the ground
hands up
come all the way up to a seated position
and back down
[Music]
okay
[Music]
go ahead shake that off and stretch that
out we're moving into the last exercise
from a seated position that's going to
be the crunch reach through very similar
to the last exercise you can have your
hands up crunch up punch through your
legs
music
one halfway there
[Music]
last 10 seconds here we go
[Music]
five
four
three
two
and one
whoo
all right
we're officially three-fourths done with
this workout routine my abs are already
on fire last five exercises are going to
be done from a plank position so the
first move is going to be plank knees to
elbow get into a plank position
you bring your knee up all the way to
your elbow
and alternate
[Music]
area music
[Music]
keep it up don't stop we're almost there
don't give up
last ten seconds here we go
five
four
three two
and one
all right
stretch that out the next plank exercise
we're gonna get into is gonna be high
side plank raises
so let's start in a push-up position
go to the side
one hand up or by your side you're gonna
dip your hips down and come right back
up you have a strong grip on the ground
so that you don't wobble around
and keep your balance
[Music]
here we go last five seconds
five
four
three
two
and
one
switch down all the way up keep a strong
grip on the ground
maintain your balance squeeze your
[Music]
core here we go last five seconds
five
four
three
two
and
one
all right
next up plank open and closed so again
we're gonna get into a plank position
[Music]
we're gonna bring our legs out
and then bring our legs in if this is
too difficult you can always walk it out
go at your own pace
[Music]
you should really be feeling those abs
right about now
don't give up keep it going we are
almost done with the whole entire
workout stay strong
if you feel like giving up
think about
who you do this for that you wouldn't
give up on
whether it be your mom your grandma
[Music]
keep it going here we go last couple
seconds
five
four
three
two
and one
whoo
all right mom that one was for you
we just have two more exercises to go
and next up we have high plank to low
plank this is going to be another
difficult one here we go we're going to
push up position
go down
and then up
low plank too high plank as you can see
i'm starting with my right hand first
after 22 seconds we're going to switch
start with our left hand first
[Music]
all right let's get ready to switch now
starting with our left hand
[Music]
keep your core tight make sure your hips
are not too low or sticking up too high
here we go last five seconds five
four
three
two
and
one
whew
we smashed this routine we just have one
more exercise to go that's going to be
the good old-fashioned plank to take
this last chance to catch your breath
we're gonna give it everything we got
let's get into a plank position
i want you to squeeze your core
squeeze your entire body
squeeze your shoulders
and breathe
make sure your hips are not too low or
too high up
and you're focused this is the last move
we really want to make you count
[Music]
don't give up no matter what
we're almost there
[Music]
here we go last 10 seconds
five
four
three
two
and one
whoa there we have it
oh my abdominals are on fire definitely
gonna get my abs back if i continue to
do this for the next two days and if you
were able to complete this routine and
follow along with me congratulations
you're also on your way to getting
shredded and a solid six-pack not just
looking strong actually being strong by
using all these different positions and
flexions and ensuring that we're
engaging and strengthening all areas of
our abdominals working out your abs is
not just good for having six-pack abs
they literally help you with every lift
and every exercise you do whether you're
working out your lower body or your
upper body you're assisting with your
abdominals and the stronger your
abdominals are the stronger your lips
can be and the better performance you'll
have as well to build more muscle
absolutely everywhere throughout your
body so if you enjoyed this workout
routine please smash that like button we
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as full access to all my personal
workouts and workout programs that i've
created with specific goals in mind like
burning fat while simultaneously
building muscle and getting shredded
with minimal to no equipment just like
this routine then make sure you download
the heria pro app in the app store or
google play store and you'll have full
access to all my routines right from
your phone anywhere anytime getting you
in the best shape of your life not just
looking strong actually being strong and
for more of my content throughout the
week make sure you're following me on
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best workout apparel and workout
equipment like the heria weight vest
check it all out at chrisheria.com and i
will see you next thursday 2 pm usa
eastern time mad love and peace out
[Music]
that's that like button guys