upper abs: 1:44 Chair sit ups (20 reps, 10 each arm) 2:25 Plank up & downs (20 reps) 2:50 v ups (20 reps) 3:31 toe touches (20 reps) 4:00 crucifixes (20 reps) obliques: 4:43 russian twist (20 reps, doing both sides is 1 rep) 5:33 plank knee to elbows (20 reps, doing one side is 1 rep) 6:05 side plank raises (10 on each side) 6:38 side boat hold crunches (10 on each side) 7:12 switching mountain climbers (20 reps, doing both sides is 1 rep) lower abs: 7:45 laying leg flutters (20 reps, doing both sides is 1 rep) 8:12 laying leg raises (20 reps) 9:01 seated in and outs (20 reps) 9:29 laying knee raises (20 reps) 10:20 laying circles (10 clockwise/10 counterclockwise) i know a comment has what it is but i need time stamps!
UPPER ABS: Chair Sit Ups x20 (x10 each side) Plank Core Up & Down x20 V-Ups x20 Toe Touches x20 Crucifixes x20 OBLIQUES: Russian Twist x20 Plank Knees to Elbow x20 (x10 each side) Side Plank Raises x20 (x10 each side) Side Boat Hold Crunch (x10 each side) Switching Mountain Climbers x20 LOWER: Laying Leg Flutters x20 Laying Leg Raises x20 Seated In&Outs x20 Laying Knee Raises x20 Laying Circle (Circular Leg Raises) x20 (x10 clockwise & counter clockwise) Notes: 1. Quality over quantity (Good form + less reps is better than bad form + more reps) 2. Hit all three areas for well rounded abs, not just one Thanks as always, let’s get it.
I just completed this workout and idk why the more I train the more motivated I am. I’m 15 years old and been starting to do workouts last week and it’s been hard. But today doing this workout I felt more strong. Ik I have a long way but it feels good to see results
I like it yesterday seen the same l would like to thank for the same from last one month l had regularly done abs workout but your video is very helpful for me thanks
Being legit and serious here. I am now weighing at 100KG 177CM, for these few days, I have been watching all these types of workout videos hoping that it would help me in my weight loss and having a lean body. I hope you guys could like this comment so that I could come back and view it as a motivation. I know it sounds dumb and lazy but somehow being given like on social media to me is as much as being told in person on how much you guys support me. I hope I will be as shredded as Chris one day🙏
I'm a woman in my 40's with 2 kids. Tried many popular programs and failed to get rid of my belly fat. I have one month (every day !!) following this routine and believe me, I'm in the best shape of my entire life.
OFFICIALTHENX I did and thanks for the new ab vid btw. I’ve been watching the last ab vid each time I did abs and needed some new workouts In my arsenal.
5 лет назад+2
@@OFFICIALTHENXSTUDIOS dude we want to do heria pro app while listening to heria music, just release that sh*t up bro !!!
Honestly love your workouts man, everyone has been saying I look leaner ever since I've been following your workouts, thank you so much for inspiring me to keep going
@@jmann1968 well that ties into what i was saying. Having the full idea of what youre doing includes having form down. No where did i say speed good form bad. If u got no form, your speed wont work the right spots.
Hi Chris, I got my abs by following your workouts, however I am preparing for my second child delivery, wondering and requesting if you could upload a workout to lose baby fat and go back to the abs body. Looking forward to the video to get back in shape. Thank you. God Bless.
Never thought I'd be working out at home--without any equipment except dumbbells. But because of the COVID-19 lockdown, I had no choice. Thanks for this and the chest workout, you saved my life!
I Love this guys presentation, routine and attitude, its a lot better then many workout videos I see, many of them are full of ego and nonsense but this guy is very passionate about what he is offering and I must say, he's not to bad on they eyes either :-)
I have been doing the six pack abs work outs to keep sane during the quarantine, been doing the six pack abs for beginners in the three segments at three times a day twice a day. Chris Heria is my go to therapist !!! Not only does it help my get perfect abs and core, but you have lifted my up when the isolation is to hard Thank you so much 👏😷👏
Thanks Dear you have removed the myth that only gym is required for reducing the weight. Your all warm up are terrific and mind blowing and at the same time you have shared the ideas with out any thing in return. World is balanced because of people like you. Once again thank you
I was watching your channel 2 years ago ( i think) when u started and u had only 100k subs and you are still doing amazing , keep it up man , I love your videos
dude.. this workout is hard, i've been practicing like since January with other workouts and i noticed some changes in my body, in the good way, im very happy with myself now, but im mentalized to keep going to get my fcking 6pack, respect and much thanks from Chile, sorry my bad english :D
Used to be one of those people who were surprised when he said more rounds, now doing it more and more and in the category of those people who escalate their reps even when they are doing 5 rounds.
Your vids inspire me so much because I’m working to try to get to the NBA one day and right now I just had surgery on my acl about two months ago and I’m trying to work on my arms abs and calf muscles and I’m already doing my legs at therapy and thank u so much for the inspiration u give me.good vid keep it up
Hey chris... would love if u make a video of a complete rutine( like abs, chest,) for those who dont have much time avaible for exercise and specially for night time after work.
I must say.He is more than professional.His videos are just worth watching.Those who don't have a habit of even walking in the morning are commenting, i'm dieing doing this one.But really, every workout seems effective to me. Thanks chris heria.
Hey there! Love your workouts, especially as you dont need equipment. Your videos come in very handy as we are on "lock down" here in Spain and basically are not allowed to leave the house, unless to go to the supermarket or pharmacy. Working out at home is one of the few ways to entertain myself right now, so i really appreciate you sharing your videos with the world :-) Greetings from Barcelona!
I just finished round 1 and I have to say side boat hold crunches is very challenging. And took take a few seconds break during hip raises. A perfect routine to start your Monday with! Sending love and Blessing your way.😇💫💕 Hit a like if your Training Today!
My 13 year old son got his 8 pack from watching your videos. He started calisthenics after seeing what you do.
Wow honored!
13 years rarely can walk so how got 8 packs too 😓😓
Im 13 yeara old and i burned some fat and i have almost a six pack. I can do 4 pullups becausw of Chris 😀.
man im 13 too but I do track running and sprinting ive got a sixpack and my body fat is 1.7 beat that
Im 13 and have a six pack
upper abs:
1:44 Chair sit ups (20 reps, 10 each arm)
2:25 Plank up & downs (20 reps)
2:50 v ups (20 reps)
3:31 toe touches (20 reps)
4:00 crucifixes (20 reps)
obliques:
4:43 russian twist (20 reps, doing both sides is 1 rep)
5:33 plank knee to elbows (20 reps, doing one side is 1 rep)
6:05 side plank raises (10 on each side)
6:38 side boat hold crunches (10 on each side)
7:12 switching mountain climbers (20 reps, doing both sides is 1 rep)
lower abs:
7:45 laying leg flutters (20 reps, doing both sides is 1 rep)
8:12 laying leg raises (20 reps)
9:01 seated in and outs (20 reps)
9:29 laying knee raises (20 reps)
10:20 laying circles (10 clockwise/10 counterclockwise)
i know a comment has what it is but i need time stamps!
Thank you
Good job ;)
Thak u so much
Really helpful thx man
I was just looking for it man...thanks a lot for u effort❣️❣️
UPPER ABS:
Chair Sit Ups x20 (x10 each side)
Plank Core Up & Down x20
V-Ups x20
Toe Touches x20
Crucifixes x20
OBLIQUES:
Russian Twist x20
Plank Knees to Elbow x20 (x10 each side)
Side Plank Raises x20 (x10 each side)
Side Boat Hold Crunch (x10 each side)
Switching Mountain Climbers x20
LOWER:
Laying Leg Flutters x20
Laying Leg Raises x20
Seated In&Outs x20
Laying Knee Raises x20
Laying Circle (Circular Leg Raises) x20 (x10 clockwise & counter clockwise)
Notes:
1. Quality over quantity (Good form + less reps is better than bad form + more reps)
2. Hit all three areas for well rounded abs, not just one
Thanks as always, let’s get it.
You are the real MVP.
Thanks, also thats 1 round. Chris said you need 3-4 rounds for best results
4 rounds?!! Wtf my abs Will xplode in the last rep lollll
Chris is getting lazy he's posting the same stuff all the time
Thank you bro!
Upper abdominals 4x
Chair Sit Ups 20x (1:45)
Plank Up & Down 20x (2:25)
V-Ups 20x (2:50)
Toe Touches 20x (3:30)
Crucixes 20x (4:00)
-Obliques 4x
Russian Twist 20x (4:42)
Plank Knees To Elbow 20x (5:14)
Side Plank Raises 20x (6:04)
Side Boat Hold Crunches 20x (6:39)
Switching Mountain Climbers 20x (7:13)
-Lower Abdominals 4x
Laying Leg Flutters 20x (7:46)
Laying Leg Raises 20x (8:13)
Seated In & Outs 20x (9:02)
Laying Knee Raises 20x (9:30)
Laying Circles 20x (10:22)
.
thanks!
nice
Ty
My abs are re-sculpting
For those of you who haven't noticed , he did 300 reps of ab exercises with ease without rest . Legend
Makes you think what his real training looks like since this is like beginners training for him compare to us it’s hard
Really man💯🖤
I just completed this workout and idk why the more I train the more motivated I am. I’m 15 years old and been starting to do workouts last week and it’s been hard. But today doing this workout I felt more strong. Ik I have a long way but it feels good to see results
keep it up 🔥
Noice I’m 13 do 3 sets every day
When Chris heria is sweating u know it’s hard
It's lowkey intimidating 🙂 I'm preparing to die doing this 🤣🤣
Facts
Probably by one drop 😂
TBC Clan you could’ve said it’s difficult, god that doesn’t sound right 😂
Maybe
I did tried this workout and now my abs have tattoos, make music, and make youtube videos
🤣🤣💀
I know i can do this and make whatever i desire when i wanna youtube work for me But I always wanted a good camara but I can't afford it . 😔
🤦🤣🤣🤣
@@iambraxton5241 use your phone! No excuses man, you got this! Even if its a cheap phone the camera cannot be sol terrible. What phone you got?
I like it yesterday seen the same l would like to thank for the same from last one month l had regularly done abs workout but your video is very helpful for me thanks
Being legit and serious here. I am now weighing at 100KG 177CM, for these few days, I have been watching all these types of workout videos hoping that it would help me in my weight loss and having a lean body. I hope you guys could like this comment so that I could come back and view it as a motivation. I know it sounds dumb and lazy but somehow being given like on social media to me is as much as being told in person on how much you guys support me. I hope I will be as shredded as Chris one day🙏
don’t give up 🙏🏽💪🏽
OFFICIALTHENX i definitely wont Chris! 😁💪
How's it going bro?
I'm a woman in my 40's with 2 kids. Tried many popular programs and failed to get rid of my belly fat. I have one month (every day !!) following this routine and believe me, I'm in the best shape of my entire life.
how many rounds per day?
@@sherlockholmes6849 till you can’t go no more 😂
I love this "do anywhere" exercises. Hook me up with some Heria apparel
SicSemperEvelloMortemTyrannis TyrannyEnder lmao
I love watching these while In the comfort of my bed
try the routine 💪🏽
OFFICIALTHENX I did and thanks for the new ab vid btw. I’ve been watching the last ab vid each time I did abs and needed some new workouts In my arsenal.
@@OFFICIALTHENXSTUDIOS dude we want to do heria pro app while listening to heria music, just release that sh*t up bro !!!
Same here
I’m going to do this when i wake up before work
He protecc
He attacc
But most importantly
He show u how to get 6 pacc
weeabooman otakutsuki mine are uneven so I had 7 for a little there 😂
and your spelling all are wrong
8*
@@amirwaqi have you never seen those meme before
r/swooooooosh
6:46 me trying to get out of bed for work
LMAO this is me tomorrow 😩
🤣🤣🤣🤣🤣🤣🤣
😂😂😂
Underrated comment 😂😂
imagine being boomer just kiding
2:24 I have to correct you here, it's actually called the "dominance dance"
Lfmao😂😂😂
Bro he is doing plank but he is moving up and down only. That's why he said plank up and down
@@vedantkhandelwal2322 oh, i didnt notice that part
I’m definitely going to hit this workout in my hotel tonight.
2:31 that one right 😂😂
@@ashishsonwani7340 goofy🤣🤣🤣
Yeah on the cum stained floor
@@elbluepatato sorry about that.
@@ashishsonwani7340 LMFAOOOOOOO
Honestly love your workouts man, everyone has been saying I look leaner ever since I've been following your workouts, thank you so much for inspiring me to keep going
keep it up!
@@OFFICIALTHENXSTUDIOS so did I win a weight vest from Chris Heria?
2:30
Mom, I swear I'm not doing anything weird
😂😂💀💀
😂😂
OMFG 😂😂😂😂😂😂😂😂😂😂😂😂😂
On god 😂😂😂
Lmfao dont catch a case of sexual harrassment in the gym, that one has to be done in private yo
Actually this is how I spend my quarantine time 🖤 thank u
Upper abdominals 4x
Chair Sit Ups 20x (1:45)
Plank Up & Down 20x (2:25)
V-Ups 20x (2:50)
Toe Touches 20x (3:30)
Crucixes 20x (4:00)
-Obliques 4x
Russian Twist 20x (4:42)
Plank Knees To Elbow 20x (5:14)
Side Plank Raises 20x (6:04)
Side Boat Hold Crunches 20x (6:39)
Switching Mountain Climbers 20x (7:13)
-Lower Abdominals 4x
Laying Leg Flutters 20x (7:46)
Laying Leg Raises 20x (8:13)
Seated In & Outs 20x (9:02)
Laying Knee Raises 20x (9:30)
Laying Circles 20x (10:22)
so i can c w/cut scrolling down
cred @Blaze0917 L
I dont think i can do 2:33 at the gym dude
HAHAHHA 🤣
Ahahaa 😂😂
Just dont make no eye contact with anyone while doin this
was waiting for this :)))))))))) HAHA
🤣😂😂Best comment so far! Yah, just stare at the gym floor.
2:30
When she ask you if you done this before
Me: 1 - 2 - 3 - 4 ...
Chris Heria: 19 - 20 - ok let’s get right into the next exercise, guys 😅
exactly!😂
Well once youve got an idea of what to do you go as fast as YOU can
@@lyonking1820 ya if u have a goal! then everythings possible!😅
LyonKing👑 what your saying is crap. Perfect form over speed.
@@jmann1968 well that ties into what i was saying. Having the full idea of what youre doing includes having form down. No where did i say speed good form bad. If u got no form, your speed wont work the right spots.
love these "you can do anywhere" abs excercise withou equipment!!!! you're the BEAST chris !!
Instructions unclear:
I have tattoos now
lol
Chris heria has abs inside his abs!
Well saiddd👍👍
Hahaa
👍💯
(You Can Do Anywhere) ----> i love this sentence
When Chris Heria makes it look easy but you are just fcked up during the second exercise 😂
Hi Chris, I got my abs by following your workouts, however I am preparing for my second child delivery, wondering and requesting if you could upload a workout to lose baby fat and go back to the abs body. Looking forward to the video to get back in shape. Thank you. God Bless.
Fazia Nisha cool
Chris : *THAT IS ROUND 1*
Me : *Dead*
😂😂
Me doing 2:33
My girl walks in: Oh i see you getting some practice.
Good one!
ME: NO GF
💀💀💀💀💀
What girl dude
🤣😂😂😂😂😂🤣😂😂
so how many days a week should you do these exercises?
chris heria: "yes"
😂💪🏽💪🏽
@@OFFICIALTHENXSTUDIOS ab gang 💪💪
I need to strengthen my core. This is definitely a good one
I had to pause it to give him a break.
Epic comment😂😂😂
I’m dead😭
Genius
Lol
😂😂
I’m a 110 pound 16 year old with anorexia and you’re videos are motivating me to work out everyday and get those gains. :) keep up the good work 💪🙃
U need more fat, u dont need to burn it
@@braydenobrien3732 muscle*
@@braydenobrien3732 fat is unhealthy more muscle is healthy
Cool Smith u need to get a bit of fat first when ur that skinny to gain muscle
@@braydenobrien3732 I guess ur right but the healthy fat he needs to eat protein so he can gain muscle I believe in him :)
Chris: Best 15 Exercises to do for SIX PACKS..
Stomach: Ah shit, here we go again
Espanish sub?
😂
Whoa that hiralious
Lol
Aw crap here we go again
Chris I just want to tell you that you're my motivation.I've been through some stress but your videos motivate me
🙏🏽🙏🏽
I swear Chris out here trying to kill us with this workout
"That's it for round 1" kills me every time in his videos. Every time hurts like a first time😢
I think this is the best ab work out video you have ever made. It’s got a mix of a complete ab work out exercises! God bless you.
Me : I want to be in shape
6 packs : I will end this man's whole career
2:30 I'll make sure to try that one out
@@mr.saunders5098 Fr fr
This Dude Makes Me Not Wanna Stop
Probably one of the best core workout vids yet 💯
🙏🏽🔥
Never thought I'd be working out at home--without any equipment except dumbbells. But because of the COVID-19 lockdown, I had no choice. Thanks for this and the chest workout, you saved my life!
Who else is sitting in there bed watching saying I’m going to do this later😂😂
👇
God Gamer *their
Honestly me rn XD
Me
@Luis Mendoza I was literally just about to say that!
Tommorow morning haha
I Love this guys presentation, routine and attitude, its a lot better then many workout videos I see, many of them are full of ego and nonsense but this guy is very passionate about what he is offering and I must say, he's not to bad on they eyes either :-)
Him: has abs
Me: excerises for 3 minutes *checks stomach* GOD DAMNIT *eats potato chips*
Loved this comment
UwU It's Jaz Very accurate.. 👌🏻😂
Me : almost died
Chris : " Alright , that is round 1"
😂😂😂
😂😂😂 sameee
Timeline? Plz
This workout completely killed me...
Amazing ab workout!!
"I'm starting to break a sweat", I broke a sweat just by thinking should I do these exersices or not
haha
Cris bringing serious stuff as always! 🔥🔥🔥
The legend is back! 💪
2:24 Ahhh.... so it's called plank up and down. Just 20 times and we roll over 😂
My friends: Dude your crush is coming! Act normal!! Me: 2:34
Your in middle school aren’t u
Gazer Gazer *you’re
Cringe
Gazer Gazer *you
Jthunte who was talking to you lmao
I love your philosophy, Chris! That got me subscribed
Im 14 training calisthenics, Nearly mastered the back lever. Will love to meet you one day your my inspiration
I have been doing the six pack abs work outs to keep sane during the quarantine, been doing the six pack abs for beginners in the three segments at three times a day twice a day.
Chris Heria is my go to therapist !!!
Not only does it help my get perfect abs and core, but you have lifted my up when the isolation is to hard
Thank you so much 👏😷👏
The seconde one, i Wont do it in a gym haha Plank up and down ....
Kkkkkkkkkkkkkk ohhh my God
I really like how you explain it makes it easy to understand
I would cry if my personal trainer told me to repeat this 3-4 more times
It’s poetic the way Chris moves his body while doing these exercises. He makes it look so smooth and effortless! 😉
😂 he said round one
3-4 times 😂
Broo I died
Me: I did it I finished all 15.
Chris: So that's round 1, we have 3 more rounds.
Me: 😱
Bout to hit the bed😴 then this came ON! Got off and hit the floor for ab workout. 😃💪
First youtuber tht actually made me start calesthenics, probably has to do w the quality n work put into these videos. Loving the results
Literally saw changes during the workout
This is one of your best workouts
Thanks Dear you have removed the myth that only gym is required for reducing the weight. Your all warm up are terrific and mind blowing and at the same time you have shared the ideas with out any thing in return. World is balanced because of people like you.
Once again thank you
Day 6 2 rounds, starting to feel more comfortable with these workouts cheers Chris ❣️
I was watching your channel 2 years ago ( i think) when u started and u had only 100k subs and you are still doing amazing , keep it up man , I love your videos
thanks for the support fabian!
definitely my favorite youtuber. i’m 12 and trying to get a six pack and build up some arm muscle and chris’ videos are the most effective
This guy is the best, I have been working with lots of trainers at the gym, but no could've got me in the right shape like this guy
Chris, you're my inspiration brother. You're a rockstar of fitness. Keep shining and inspiring..!!
i appreciate ya 🤙🏽
dude.. this workout is hard, i've been practicing like since January with other workouts and i noticed some changes in my body, in the good way, im very happy with myself now, but im mentalized to keep going to get my fcking 6pack, respect and much thanks from Chile, sorry my bad english :D
U r my idol🙏. I am 15 year old boy from India and u have helped me to build strength by ur videos🔥
Hi Chris I have never seen a men (hard worker) like you in this field and I am following you for 4 years stay bless stay happy.
When you say something, it really has a meaning. That's why I watch your videos.
Peace out. ✌
0:26 when your mom walks in your room and you get too passionate with your pillow
Used to be one of those people who were surprised when he said more rounds, now doing it more and more and in the category of those people who escalate their reps even when they are doing 5 rounds.
I had to watch it in 05x speed to make it more harder more effective!
I just paused this several times just to let him rest! Loved the determination bro..
Your vids inspire me so much because I’m working to try to get to the NBA one day and right now I just had surgery on my acl about two months ago and I’m trying to work on my arms abs and calf muscles and I’m already doing my legs at therapy and thank u so much for the inspiration u give me.good vid keep it up
we must call him "SENSEI"
Senpai will be more appropriate 😉
Haaaaaaaa
Who else was training abs when they got this notification???😂😂😂
👇
🔥
😕
Not me, so I shall not like this comment.
🤣
Lol
me the old video I was pissed when i saw this😨
Hey chris... would love if u make a video of a complete rutine( like abs, chest,) for those who dont have much time avaible for exercise and specially for night time after work.
This would be extremely helpful
I must say.He is more than professional.His videos are just worth watching.Those who don't have a habit of even walking in the morning are commenting, i'm dieing doing this one.But really, every workout seems effective to me. Thanks chris heria.
Hey there! Love your workouts, especially as you dont need equipment. Your videos come in very handy as we are on "lock down" here in Spain and basically are not allowed to leave the house, unless to go to the supermarket or pharmacy. Working out at home is one of the few ways to entertain myself right now, so i really appreciate you sharing your videos with the world :-) Greetings from Barcelona!
Hey Chris please upload the music which starts at 4:50 (the Russian twists background music)
Agreed, that theme is fire
Darknight 3710 you ever get the instrumentals?
It is on his SoundCloud
I just finished round 1 and I have to say side boat hold crunches is very challenging. And took take a few seconds break during hip raises.
A perfect routine to start your Monday with! Sending love and Blessing your way.😇💫💕
Hit a like if your Training Today!
OMG 😯 thank you so much 😊 for highlighting my comment⁉️OMG I love you soooo much
Literally did a full set of this with 15 seconds rest in between drenched in sweat love it!
I was doing plank up and down while my dad walked in my room
Lmao 😂😂😅😅😅😅😅
LMFAOOOOOOOOO
After i found your channel i was like hell no i need to go to the gym, that was 5 months ago and im still going to the gym 🖤
keep it up 🤙🏽
Nice haircut 🔥 🔥 🔥
My body is my gym, yeahh! 💪
Chris you always keep me going I like how you do and how you explain it
Chris you got me today. But I'll be back in a few days after my core recovers. Thanks man.
haha don’t give up
I’ve never seen the plank up and down before😯
2:33 the best exercise for Quarantine 👍
Minh Tân Vũ bruh
I love the home workouts, I live in the middle of a desert 🐫 (my profile pic) and all I have is the desert floor 🌵
Here's some water xd 💧💧💧
I appreciate that brotha😓
Np man. :) I gotchu
I’ve been doing the thenx workouts for a few weeks now and already feel stronger, thank you Chris for your amazing workouts love from Chile 🇨🇱
I have been doing these exercises for the past few weeks and it is making my abs more defined and noticeable. Just want to say a big thank you 🙏🏼
🔥🔥 keep it up
man u do them everyday? my abs are so sore i dont think i can do it every day