- What's up. It's Chris Heria. In my last blog, I ate nothing but junk food for 24 hours straight and completely lost my six pack abs.
So, today I'm going to be taking you through a 20 minute full six pack AB workout that anybody can do that I'm going to be doing to get my abs back. It takes no equipment. It can be done anywhere, right from the ground.
It 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 gas 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're going to 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 for the 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 workout with you at all times, Make sure you download the Heria 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. Now we're ready to get started. The first five exercises are going to 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. We want our hands underneath our glutes, feet six inches above the ground. Squeeze your core, regulate your breathing.
Now, we're just activating our abdominals. Nice little warmup. But if you're squeezing your abdominals, you should definitely feel this exercise.
Make sure you preserve your energy, 'cause it's going to get more difficult, gradually, with each exercise. Here you go, last 10 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 on our glutes, feet straight out. Keep your legs straight. One leg goes up.
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.
(workout music) Make sure you're squeezing and engaging your abs every exercise, every repetition. Last 10 seconds. Here we go.
Five, four, three, two, and one. All right, let's go ahead and shake that off. The next exercise we're gonna get into is going to 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 continues) More than halfway there, keep it going. Here we go, last 10 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 going to be Laying Hip Raises.
So, we're going to 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. Last 10 seconds.
Here we go. Five, four, three, two, and last one. All right.
We're 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 gonna come in, touch your heels, come back out. Go at your own pace, of course. This is definitely an ab-killer.
Give it a full range of motion. Every time you crunch, you want to squeeze. Here we go, the last couple of seconds.
Five, four, three, two, and one. All right, for 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 going to give you the best results for your abdominals.
If you're regulating your breathing, pacing yourself, you 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. Ooh. All right.
First exercise, piece of cake, go ahead and stretch that out. The next exercise we're going to be getting into, another twisting exercise, Star Crunches. We're going to lay down, come up, touch the opposing ankle, and switch.
You should really twist your torso, every single repetition. I 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 abdominals.
Last 10 seconds, here we go. Five, four, three, two, last one. All right.
Whew. My abdominals are on fire right about now. Moving into the next twisting exercise, we're going to go for Bicycles.
Hands up, behind your head. You're going to match your knees to your elbows. Give it a full range of motion and only go as fast as you're comfortable with.
Now, If you feel fatigued, you can always just keep using your legs and slow it down, but do not stop. More than halfway there. Keep it going.
Hang in there. Last 10 seconds. Five, four three, two, and one.
All right, we're going to go ahead, get into a push-up position. The next exercise we're going to be going for is going to be Switching Mountain Climbers. You want to bring your knee to the opposing elbow and alternate.
As you can see, every time you go, you want to twist your torso. And of course, you can go faster and pick up the pace. Make sure to really twist, every single rep.
Keep you knees up, nice and high. You can touch your elbow, (indistinct) Last 10 seconds, here we go. Five, four, three, two, 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 side plank position, You're gonna reach through, twist your torso, pull all the way back out.
We're gonna do one side first for 22 seconds, and then switch sides. Here we go, last couple of reps. Three, two, and one.
Switch over. Squeeze your core, (indistinct) The last couple of seconds. Five four, three, two, and one.
All right, whew. And now the next five exercises are all going to be from a seated position. So first up is going to be Seated Leg Flutters.
From a seated position, legs together, raise your legs, hands on the floor, fingers forward. Flutter those legs. Pace yourself, regulate your breathing.
Contract, squeeze those abs. More than halfway there, keep it up. The last 10 seconds.
Here we go. Five, four, three, two, and one. Whew!
Now, I'm really starting 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 Outs, again from the same position.
So, you're going to have your 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 gonna get a quality contraction in your abdominals, go at your own pace.
Here we go, last 10 seconds. Give it everything you go. Five, four, three, two, and one.
Whoo, there we have it. Stretch that out. Moving on to the next exercise, Side Boat Hold Pumps for 22 seconds each side.
So to get into this exercise, we're going to have our feet up again, lean back, get onto one glute with your hands in front, From this position, you want to pump. 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, but you should try to (indistinct). Whoo, I'm feeling these.
Five, four, three, two, and one. All right, shake that off, stretch it out. You can really feel it creating solid blocks out of each side of your six pack.
We'll go onto the next exercise. We have Reach Ups, 45 seconds straight. So, 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, come back down. Last 5 seconds, here we go. Five, four, three, two, one.
Whew. 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're gonna have your hands up, crunch up, punch through your legs.
More than halfway there, keep going. Last 10 seconds, here we go. Five, four, three, two, and one.
Whew! All right! We're officially three-fourths done with this workout routine.
My abs are already on fire. So, the 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. (workout music continues) Keep it up, don't stop.
We're almost there. Don't give up. Last 10 seconds, here we go.
Five, four, three, two, and one. Whew. All right.
Stretch that out. The next plank exercise we're going to get into is going to 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. Have a strong grip on the ground, so that you don't wobble around.
Keep your balance. Here we go, the last five seconds. Five, four, three, two, and one.
Switch. Down, all the way up. Keep the strong grip on the ground.
Maintain your balance. Squeeze your core. Here we go the last five seconds.
Five, four, three, two, and one. All right. Next up, Plank Open and Closed.
So again, we're going to get into a plank position. 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. Whew! You should really be feeling those abs right about now.
Don't give up, keep it going. We're almost done with the whole entire workout. Stay strong.
Do 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, keep it going.
Here we go. Last couple of seconds. Five, four, three, two, and one.
Whew! All right, Mom, that one was for you. We just have two more exercise to go.
And next up we have High Plank to Low Plank. This is going to be another difficult one. Here we go.
From a push-up position, go down, and then up. Low plank to high plank. As you can see, I'm starting with my right hand first.
After 22 seconds, we're going to switch, and start with our left hand first. All right, let's get ready to switch. Now, starting with our left hand.
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. Ooh, we smashed this routine. We just have one more exercise to go.
That's going to be the good old-fashioned plank. So take this last chance to catch your breath. We're going to 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 it count. Don't give up, no matter what, we're almost there. Here we go, last 10 seconds.
Five, four, three, two, and one. Whew! There we have it!
Oh, my abdominals are on fire. Definitely going to 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 flections, 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 lifts 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 really appreciate it, and it helps our YouTube algorithm, so our videos are shared to more people on YouTube.
And to show my appreciation, if you comment down below within 30 minutes of any upload, you always 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 PM USA Eastern time.
And, don't forget, to get this workout on your phone as well 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 Instagram, every post, I always do some type of giveaway. So if you want a chance to be a part of that, make sure you're following me on IG. And for the best workout apparel and workout equipment, like the Heria weight vest, check it all out at www.
chrisheria. com, and I will see you next Thursday, 2:00 PM USA Eastern time. Mad love, and peace out.
