✏️Summary: You need to train abs just like other muscles groups specifically for it to grow significantly. For example, walking or running doesn't really equal to a leg workout. 💪Workout: 2:24 Toe touches (20 reps) 2:59 Leg raises (10 reps/leg) 3:55 Alternating star crunches (20 reps) 4:41 Bicycles (30 sec) 5:48 Russian twist (30 sec) 6:28 Mountain climbers (30 sec) 7:08 Jackknives (10 reps) 7:34 Side plank up and down (15 reps/side) 8:20 seated in and out (20 reps) 9:00 L sit (20 sec)
Hey Chris, you really inspired me to start working out and get into shape. It's been almost two years now and your videos have changed my life. Keep doing what you're doing bro.
I love how he manages to combine different exercises to target different parts of the core. I used to do just every kind of ab exercise without really knowing which part of the abs I was training.
@@OFFICIALTHENXSTUDIOS hey, Chris, i just started working out and i love your videos, between this video and your video on 6-pack abs for beginners, i started a week ago and i feel better already, i hope you see this comment and im a huge fan of your and i have one or 2 questions. but if you can, it would be nice to talk and you to respond:):) thanks for your inspiration and BTW nice abs:):)
Thank you for sharing all your knowledge Chris! I started following you a few months ago and watched your Pullups video the last few days and today I was able to do 3 PERFECT pullups thanks to you! I had been doing them with wrong and terrible technique! Thanks for this Abdominal video and as always your focus on technique is so spot on here ..thanks for always reminding us and keep up the good work my man!!!!
Hey Chris I just wanted to say thank you. I started working out almost exactly a year ago today and I went from unhealthy and fat to healthy and fit. Your videos and routines changed my life. Thx man
I’ve always been skinny with low body fat and knew i could get abs easier than most if i tried. Been watching your videos for about a month, started training my abs right after one of your videos and i’m starting to see my abs. Calisthenics are changing my life, my physique is almost completely different than it was just a month ago
First time it was so hard even to complete 1 round, and my L-sit longevity was 1-2 sec. But after 1,5 months of doing this routine I can finish 3 rounds and at least 2x of 6-7 sec l-sit per round. Thank you, Chris! Great and effective workout at home
Well I’ve trained 20+ years and I’ve done bodybuilding to powerlifting, body weight, super sets to quad sets. And yes there’s an element of keeping your core tight while bodybuilding, doing exercises. But I’ve never had abs like I have now, that’s because I follow Chris I do At least 3 different videos I follow, swap and change the exercises myself now I’m Confident in my form. Added ankle weights. I do this everyday at 5am. ❤️
Omg all I can say is this really does work Chris 😆 I’m seeing good improvements just after a day of doing this workout for my abs haha. Keep up the good work mate 🤣💪🏽
Hi Chris, just want to tell you how much I appreciate your videos. Since I started doing your abs and other HIIT training workouts, I’m starting to get more tone and lose weight. I’m also moving closer towards a 6 pack which I’ve never had and never thought possible and I’m at the fruitful age of 42. So big props to you and your videos which have inspired me.
2:26 Toe Touches 20x 3:00 Leg Raises (single leg) 10x each leg 3:56 Alternating Star Crunches 20x 4:41 Bicycles 30s 5:47 Russian Twist 30s 6:28 Mountain Climbers 30s 7:08 Jackknife 10x 7:34 Sideplank up & down 15x each side 8:21 Seated in & outs 20x 9:00 L-Sit 20s
Hello Chris, Great video indeed. I have watched a couple of your other videos on ABS. At first, it seems thou so simple exercise but when I started doing it then it was a whole different story. I am nearly 60, as simple as it seems it very hard to do it but with consistency, I would hope to achieve it. I just realize how out of shape my body is when I couldn't able to do a certain exercise. If we don't take care of our body now at a later age it becomes very hard to do even a simple task. Chris can you elaborate on the AB core and breathing technics. Gentlemen take care of yourself and your lovely ones. God Bless you all and keep you all safe. My gratitude and gratefulness to my Lord Jesus Christ for His grace and mercy.
1. Toe touches 20x 2. Single leg leg raises (each leg 10x) 3. Alternating star crunches 20x 4. Bicycles 30 sec 5. Russian twist 30 sec 6. Mountain climbers 30 sec 7. Jackknife 10x 8. Side plank up and down 15x each side 9. Seated in and out 20x 10. L-sit 20 sec Rest between exercise =15 sec Do at least = 3 or 4 Rounds REMEMBER -Don't go through the motion but really focus on contraction and engaging your abdominals 💪💪❤️❤️
Guys like 5 months ago I had no abs then I went on youtube and searched and I saw a video named 6 pack abs workout you can do anywhere,from that day till now I have a well defined 6 pack abs,and I just want to say a big thank you i wish I can personally cause I've evolved in the realm of workout.i was so inspired that working out became my best hobby like I even video my self and see my form then upload on youtube.i just say thank you once more.
Hi Chris. You’ve been my primary motivation to make a major change. I’m cutting out sugar almost entirely from my diet.. drinking only water, tea, and juice. I’m also going to stop drinking alcohol, other than socially. I began a calisthenics-based workout routine last week and I'm looking forward to changing my body as well as my mental health in the process.
Chris, your encouraging words in this video are appreciated! They definitely mean a lot. Thanks for the tips and have a great week, man! Much peace and love from Canada 🇨🇦💪🏻
Hey Chris your a very inspirational RUclipsr for workout vids I watch 3 of your vids a day and actually do the workouts and your pretty much like my trainer . And because of you I’ve lost so much weight
Chris I think you should mention in a video what kind of training gear you recommend wearing, like pants and shoes. I really love how you truly seek to care about your followers and want to teach and motivate them. Keep up the good work.
@@OFFICIALTHENXSTUDIOS Hi, I'm am new to your channel and enjoy watching your videos. I'm learning a lot. I know we need protein for muscle growth and repair, but what foods are best before or after a workout? I'd like to see what you eat. Thank you and keep up the good work.
Thank you for all your videos. I built a gym in my basement, there I can train perfectly and because of you I came to train Calisthenics. I love this sport, thank you 🙏🏼🔥💯
*Adds another video by Chris to my (private) playlist* Maybe I should just rename my strengthen playlist and honour it to Chris. Thanks again for your generosity ✨
Fat is the enemy!!! You make great points, as always! This channel is really helping me! I’m 53, can’t do the entire routines, but it’s really helping me!
So I'm doing these for 2 weeks now , it's getting better and easier . He has a good speaking voice ,it calms me even when I'm close to death during jack knives..
Chris your videos are really great and straight to the point, which is making me feel inspired to working out again. It been a while since I’ve been relatively been motivated to workout and you’ve changed that, so thank you!
Absolutely, comparing not training abs to not doing squats cause you walk it's unbelievably ridiculous. YOU DON'T NEED TO DIRECTLY TRAIN ABS. Training them only makes them more visible at higher fat percentages and makes a strong core. Doesn't mean you can't have nice abs without training them.
4.91 mil hell yeah Chris keep grindin' and thanks for the video and just in general much appreciate it 🙏 and yes I think you need abs to do basically everything for the Thenx workouts
This is an awesome and challenging routine, thanks so much. A Chris Heria Abs workout is the first thing I do each morning now and feels good for hours after!
✏️Summary:
You need to train abs just like other muscles groups specifically for it to grow significantly. For example, walking or running doesn't really equal to a leg workout.
💪Workout:
2:24 Toe touches (20 reps)
2:59 Leg raises (10 reps/leg)
3:55 Alternating star crunches (20 reps)
4:41 Bicycles (30 sec)
5:48 Russian twist (30 sec)
6:28 Mountain climbers (30 sec)
7:08 Jackknives (10 reps)
7:34 Side plank up and down (15 reps/side)
8:20 seated in and out (20 reps)
9:00 L sit (20 sec)
Card Worldwide hero
@@olele2909 Thx brotha!
If you're not getting a leg workout from walking or running, you're not walking or running fast enough.
@@echelon2k8 That's true. But most people walk and run for cardio purposes
@S.M. Mahmudul Hossain have you seen marathon runner's legs?
Hey Chris, you really inspired me to start working out and get into shape. It's been almost two years now and your videos have changed my life. Keep doing what you're doing bro.
Rxyal if you like this, you should find a RUclipsr that actually gives good advice... you’ll really be impressed
@@gnarby00 cough cough Greg doucette
It's also rly cool that ur inspired to burn fat in 4 minute workouts that will burn 2 calories
VelocityScythe you are supposed to do them 4 times
@@haroonkhan1946 congrats u burned 160 calories that doesn't help u what so ever
Workout:
1. Toe touches 20x 2:25
2. Leg raises (single leg) 10x each 3:00
3. Alternating star crunches 20x 3:55
4. Bicycles 30 secs 4:42
5. Russian twists 30 secs 5:48
6. Mountain climbers 30 secs 6:29
7. Jackknife 10x 7:09
8. Side plank up and down 15x each 7:34
9. Seated in and outs 20x 8:20
10. L-sit 20 secs 9:00
Very Nice
10 excercise with 3 rounds are exhausted
Thanks
Thanks xx
All of this, 4 times ;)
I love how he manages to combine different exercises to target different parts of the core. I used to do just every kind of ab exercise without really knowing which part of the abs I was training.
hey Chris you've got the best workout music!!
thank you!
Hi
@@OFFICIALTHENXSTUDIOS hey, Chris, i just started working out and i love your videos, between this video and your video on 6-pack abs for beginners, i started a week ago and i feel better already, i hope you see this comment and im a huge fan of your and i have one or 2 questions. but if you can, it would be nice to talk and you to respond:):)
thanks for your inspiration and BTW nice abs:):)
THENX a
@@OFFICIALTHENXSTUDIOS hi thenx
Love the way Chris actually answers the questions in his titles - a lot of people don't do that today. Love the great, short and explained answer!
Thank you for sharing all your knowledge Chris! I started following you a few months ago and watched your Pullups video the last few days and today I was able to do 3 PERFECT pullups thanks to you! I had been doing them with wrong and terrible technique! Thanks for this Abdominal video and as always your focus on technique is so spot on here ..thanks for always reminding us and keep up the good work my man!!!!
Hey Chris I just wanted to say thank you. I started working out almost exactly a year ago today and I went from unhealthy and fat to healthy and fit. Your videos and routines changed my life. Thx man
I’ve always been skinny with low body fat and knew i could get abs easier than most if i tried. Been watching your videos for about a month, started training my abs right after one of your videos and i’m starting to see my abs. Calisthenics are changing my life, my physique is almost completely different than it was just a month ago
Ive been watching your videos for a while man, and thanks to you I've gotten shredded and gained a lot of strength. Keep up the good work bro!!
First time it was so hard even to complete 1 round, and my L-sit longevity was 1-2 sec. But after 1,5 months of doing this routine I can finish 3 rounds and at least 2x of 6-7 sec l-sit per round. Thank you, Chris! Great and effective workout at home
Best RUclipsr for fitness..... PERIOD!!!
Well I’ve trained 20+ years and I’ve done bodybuilding to powerlifting, body weight, super sets to quad sets.
And yes there’s an element of keeping your core tight while bodybuilding, doing exercises.
But I’ve never had abs like I have now, that’s because I follow Chris I do At least 3 different videos I follow, swap and change the exercises myself now I’m
Confident in my form. Added ankle weights. I do this everyday at 5am. ❤️
A large and complete set. After that few minutes we'll almost look like your core...squared.... Thanks a lot Chris 🇪🇸
Your videos are my biggest source of staying dedicated, whenever the going gets tough your videos are only a quick search away. Mad love, brother.
Omg all I can say is this really does work Chris 😆 I’m seeing good improvements just after a day of doing this workout for my abs haha. Keep up the good work mate 🤣💪🏽
Hi Chris, just want to tell you how much I appreciate your videos. Since I started doing your abs and other HIIT training workouts, I’m starting to get more tone and lose weight. I’m also moving closer towards a 6 pack which I’ve never had and never thought possible and I’m at the fruitful age of 42. So big props to you and your videos which have inspired me.
L-sit is very hard to stand for long seconds. I can until 18s. Keep going ahead! 💪🏆
2:26 Toe Touches 20x
3:00 Leg Raises (single leg) 10x each leg
3:56 Alternating Star Crunches 20x
4:41 Bicycles 30s
5:47 Russian Twist 30s
6:28 Mountain Climbers 30s
7:08 Jackknife 10x
7:34 Sideplank up & down 15x each side
8:21 Seated in & outs 20x
9:00 L-Sit 20s
Hello Chris, Great video indeed. I have watched a couple of your other videos on ABS. At first, it seems thou so simple exercise but when I started doing it then it was a whole different story. I am nearly 60, as simple as it seems it very hard to do it but with consistency, I would hope to achieve it. I just realize how out of shape my body is when I couldn't able to do a certain exercise. If we don't take care of our body now at a later age it becomes very hard to do even a simple task. Chris can you elaborate on the AB core and breathing technics. Gentlemen take care of yourself and your lovely ones. God Bless you all and keep you all safe. My gratitude and gratefulness to my Lord Jesus Christ for His grace and mercy.
I was talking about the necessity of working out your abs just two days ago with my mother. This video has perfect timing!
Thanks 4 sharing man! Your workouts are so helpful and the Heria Vest has shown crazy results! Bro gotta come visit Denver, the Mile High!
Robbie S we will be doing a US Tour soon!
OFFICIALTHENX Awesome man! Super excited!
Lived in Denver for 3 years. Such a beautiful place and friendly people! Miss it a lot!
@@OFFICIALTHENXSTUDIOS I hope Hawaii is on that list bro! Mahalo
@@OFFICIALTHENXSTUDIOS please keep us posted on tour dates PLEASE
Chris, you are so much close to 5 million. Hopefully you will get it till the end of the march. Congratulations in advance and keep educating us.
In quarantine in Italy and I have been getting inspiration for my home workouts from your videos. Thx for your hard work 💕👍
Stay safe 🙏
Captain Jack you too!
Same here in France. Good luck !
Same with me
Anchiooo
Me: I'll follow his abs excercise today.
- Chris starts with the hardest ab workout first.
Me: Next time.
Remember keep a tight core to avoid a hernia
Love the videos, man! Been doing some more cali-workouts lately and it feels absolutely awesome!! You're an inspiration, keep up the good work :D
Agreed me to
Video: do you need to train abs to get a 6 pack?
Me: I don't know shit man
Love these ABS workouts; especially first thing in the morning! Thanks for the game Chris.
1. Toe touches 20x
2. Single leg leg raises (each leg 10x)
3. Alternating star crunches 20x
4. Bicycles 30 sec
5. Russian twist 30 sec
6. Mountain climbers 30 sec
7. Jackknife 10x
8. Side plank up and down 15x each side
9. Seated in and out 20x
10. L-sit 20 sec
Rest between exercise =15 sec
Do at least = 3 or 4 Rounds
REMEMBER
-Don't go through the motion but really focus on contraction and engaging your abdominals
💪💪❤️❤️
Guys like 5 months ago I had no abs then I went on youtube and searched and I saw a video named 6 pack abs workout you can do anywhere,from that day till now I have a well defined 6 pack abs,and I just want to say a big thank you i wish I can personally cause I've evolved in the realm of workout.i was so inspired that working out became my best hobby like I even video my self and see my form then upload on youtube.i just say thank you once more.
🙏🏽💪🏽
How much rest did you take?
@@mahimamohan7772 1 day of rest a week is okay
Did you did this routine very day
Very comprehensive set of workouts! Let’s strengthen them abs!
Chris your such a huge inspiration to me. I’m working 5 days a week on my abs thank you soooo much.✌️
WorkHard WorkHaderThanEveryoneElse you also should get some rest btw
Hi Chris. You’ve been my primary motivation to make a major change. I’m cutting out sugar almost entirely from my diet.. drinking only water, tea, and juice. I’m also going to stop drinking alcohol, other than socially. I began a calisthenics-based workout routine last week and I'm looking forward to changing my body as well as my mental health in the process.
Chris: “ You want to able do this at least three or four rounds”
Me: 🤯🥴
yep thought the same.. gonna try it later.. prop will die after a half round but yeah
I did 3 rounds 💪but after the workout I felt dizzy😵😄
@@Imoncef_1 still good job i did 2 rounds back to back and the third round sadly after a short breake
Muhd Harith I can do this more four times.
@@thraftnoskill1008 keep going bro 💪😤
Chris heria la sube la verdad, gracias a vos empecé con la calistenia titan
Chris, your encouraging words in this video are appreciated! They definitely mean a lot. Thanks for the tips and have a great week, man! Much peace and love from Canada 🇨🇦💪🏻
7:36. Out of all of Chris’ music tracks, that’s my favourite right there. Zen.
Yea mine too, its very rememberable
@@mangologg3070 👍🏾👍🏾
1:36 supplying us with jokes as well. I appreciate that.
Hey Chris your a very inspirational RUclipsr for workout vids I watch 3 of your vids a day and actually do the workouts and your pretty much like my trainer . And because of you I’ve lost so much weight
All facts and a great routine!
Chris I think you should mention in a video what kind of training gear you recommend wearing, like pants and shoes. I really love how you truly seek to care about your followers and want to teach and motivate them. Keep up the good work.
Bruce lee: Trein every part of your body 🐉
Amazing workout ❤️🖤🐺
🙏🏽🔥🔥
@@OFFICIALTHENXSTUDIOS
Hi, I'm am new to your channel and enjoy watching your videos.
I'm learning a lot.
I know we need protein for muscle growth and repair, but what foods are best before or after a workout?
I'd like to see what you eat.
Thank you and keep up the good work.
This is 1 of my favorite channels
Before I search Google. I thought ABS means Anti-lock Braking System😂😂😂😂😂
മലയാളി ആണോ മൈരേ നി
The nerd in me hear you bro.
How stupid and nerdy a guy can be?
@@endroholic7161 maybe english isn't his first language
you’re the greatest, so much love and RESPECT ✊🏻
You've truly changed my life man. I'm not in the shape that I want but I'm getting there
amazing 🔥 keep it up
I can't wait to try these new reps
Alright!
Been using your videos to wipe out my beer belly. I still cant do full routines but im getting there
Keep it up!
Keep it up
Thank you for all your videos. I built a gym in my basement, there I can train perfectly and because of you I came to train Calisthenics. I love this sport, thank you 🙏🏼🔥💯
Hey chris, I like that after so many years, you guys kept the consistency, and even kept the uploading constantly at 9 every Monday 💪🏻
Sir you're really best teacher for us
Me: How many Sets?
Chris: Yes
Me: 🤔🤔🤔
Your videos help me stay in incredible shape and have gotten me shredded!
1:36 You can see Chris start to smile even just saying it lol
Yes” very necessary to train abs ,,, A hard/strengthened core is essential for training , chiseled abs and obliques are just A bonus prize 🙌🏽
THENX: My body is my art
me: I dig that
Great workout, thanks Chris! Love how you keep innovating on the exercises, like the one-leg raises (3:00). My abs are on fire!
Brutal!! Will be doing this tomorrow.
How do I get my hands on a red vest bro?
Ꭼᴠᴏᴌᴜᴛᵼᴏᴨ description there’s a link to the Website
*Adds another video by Chris to my (private) playlist* Maybe I should just rename my strengthen playlist and honour it to Chris. Thanks again for your generosity ✨
Great exercise, I do them all time, Respect from Russia 🇷🇺 Bro.
Здарова)
@@saint2328 Здравствуй Бро)
You inspire me beyond words Chris! Love doing your workouts with you !!
Chrish plz make a video on 90 hand push hold I want to learn it step by step
Chris have best workout
Make more vlogs again I miss those
This dude does those exercices perfectly💪
Ive been here ever since 2019
Its how I lost weight
Same here bro let's get it!
thanks for your help🙏🏼
i love your teachings💪🏼
When you watch a video and remember that you haven't done a bike since the 1st class
You make this rutine look easy but it's f****** hard! Thx for the workout, I already put in on my list of workouts!
😂Who else wakes up at 8:55 and continue refreshing the YT page until THENX pops out??
I am doing it at 2am before going to bed since I live in Europe 😁
its 3pm here lol
@@freedom-pw7xn damn！
@@balintkereszturi4527 Workout at 2am!!
Nobody
Your video is always an inspirations . Nice to see the consistency every week . This is what people need
The only way to get six pack abs is to do Chris Herias videos
Fat is the enemy!!! You make great points, as always! This channel is really helping me! I’m 53, can’t do the entire routines, but it’s really helping me!
Who wouldn't develop abs after doing all these exercises for a month
sebas the nutrition boy
So I'm doing these for 2 weeks now , it's getting better and easier . He has a good speaking voice ,it calms me even when I'm close to death during jack knives..
Me: Watching this while eating 500g of pasta
Yeah, I'll do it one day...
just a hi carb carb cycle day xD
me but i was having bread
Chris your videos are really great and straight to the point, which is making me feel inspired to working out again. It been a while since I’ve been relatively been motivated to workout and you’ve changed that, so thank you!
Men
Thanks for all your content.
You're one of my grand masters
Say Mi hi because 18/02 was mi birthday xD
O.K. LET'S DO THIS CHRIS,
GREAT INFORMATION AND VIDEO THANKS MAN . YOUR EPIC
my Whole focus on his Tattoos 😋
Great post as always Chris!
0:52 mistakes in editing
ABSolutely needed this!!
Vuamoos!
I lost 30 pounds and now have abs. Thx. I followed one of your old videos that had good excercises too. Ima still stick to your olderr video.
Fun fact: I like to play Chris theme music while taking a dump.
But I like playing when working out so inspirational
Super dope vid bro! One of the most insane ab workouts I have seen. Bicycles you do are next level!!! Lets go!
Sure every muscle should be trained, but you are doing a disservice to your viewers. Its 90% diet to see your abs no matter how hard you work out.
Absolutely, comparing not training abs to not doing squats cause you walk it's unbelievably ridiculous. YOU DON'T NEED TO DIRECTLY TRAIN ABS. Training them only makes them more visible at higher fat percentages and makes a strong core. Doesn't mean you can't have nice abs without training them.
Ur changing my life bro all away from south Africa
Honored Kyle keep it up!
Who else is a girl watching this
this was the best abs workout on your channel worked for me! i like your style and you keep motivating me. thanks bro
bro i am from india. no one can teach like you. thanks bro 👍 for your guidance 😍
I did the front lever workout and now I can master it
I did the front lever workout and now I can master it.
I love that this guy give you feedback 👍👍. Keep going
Bro, you have the best workouts for fast results, I'm already seeing a lot of improvement. Thanks so much for this video. :)
4.91 mil hell yeah Chris keep grindin' and thanks for the video and just in general much appreciate it 🙏 and yes I think you need abs to do basically everything for the Thenx workouts
This is an awesome and challenging routine, thanks so much. A Chris Heria Abs workout is the first thing I do each morning now and feels good for hours after!
💪🏽 keep it up!
Thanks! You inspire me to do just that!👏🏻👏🏻🏋️♀️🤸♀️
Been drilling on the work outs more and more now that I hit my target weight. Thanks for another motivating video Chris!
Been with you since last September Chris and team. 5m soon no doubt