If you did all of them, you’re are a legend,. If you did half of them, you are a legend. If you did a quarter of them, you’re a legend. If you did only one of them, you’re also a legend. No matter how many you did, you’re a legend for trying to make yourself a better, healthier and happier person.
That fact that you clicked on this video means that you do want to change yourself, even a little. Most people don't even go looking and still complain, you've done the first step . Keep going , and see change. Don't forget to don't just stop here.
I concur with the blue flame. Every time you feel a little bit of motivation to make an action, that ember to act is more than most have done in the same situation. Stand proud of your progress and remain strong! There's an even stronger body out there for you.
18:00 "just hang in there, i'll let you know when were done" this is the motivation that i needed.. this really hits different when you've been working out alone for too long
I thought I was alone, but looking at it from a different perspective, I’m not alone, I know everyone else who commented here are with me doing their best, keep working hard we got this 🔥
laying leg flutters 1:36 reach ups 2:33 jacknife 3:32 boat hold 4:35 laying windshield wipers 5:31 star crunches 6:31 seated in & out 7:32 russain twist 8:37 bicycles 9:31 mountaint climbers 10:35 high side plank raises 11:33 side plank reach through 12:34 plank toe taps 13:33 leg raises 14:35 legs down hold 15:37 in & out 16:37 plank 17:34 side plank hold 18:35 chair sit ups 19:33 switching mountaint climber 20:37
@@slymusic9108 Trust me you are. If you do 20min arms or so. You can save about 10 hours of gym in one week. Only time u gotta go to gym is on legs or shoulders day.
I went from barely completing this once to doing 40 minutes in a row and now I went back to 20 minutes with 3 kg weights around my ankles. I ' m pretty proud. Thank you Chris!
The first time I did this I was immediately out of breath but now after training consistently I can proudly say my endurance and stamina have greatly improved. Very thankful for the workout video.
I was pleasantly surprised when I read the comments and found how many people are doing the workout like me and trying to get in the best shape of their life. Keep up the good work guys.
Nice one, kinda motivational when u re tired af, think about gains and why u doing it, then pump that lil strenght u need to overcome the workout. Keep it up ppl!
@@ZWarrior89 It's all mental, there is a point when your mind will say that you can no longer, but ur body can unconsciously exceed those limits that force you to stop. This is when you are fully focused on training and forget about fatigue for a few moments, this is when u re pushing those limits and improving. That moment is what makes me understand that I'm improving, that I'm training effectively.
@@-.SE7EN I'll def keep that in mind. I'm guessing that's why Chris tells you to do more rounds because your mind might think you're tired from either sweating and breathing hard after the first round. But your body could maybe handle more than you think?
@drehugooo bro I am/was a heavy lifter but I've always neglected my abs. Upon a couple shoulder injuries and some janky knees I decided to try something different. It started with once a day. Then twice. I swear within 3 months I had lost some serious poundage and tightened up my love handles and sides. It's been about 8 months now and my main focus is my diet, whilst doing this at least once a day plus 45 mins of lifting and or cardio. I'm almost there. Maybe I'll even have the confidence to post a video about it. Keep it up and believe in yourself. The only thing stopping you is. You. Peace and love
This is truly a no equipment, body weight only routine. I love the contrast between the sleek lighting and the totally minimalist setting. All you need to bring is your self and your exercise mat; the magic starts with you. Thank you, Heria!
Been doing this for a month now and I can see the results! My abs are getting more toned. This workout is such a killer so I'm always looking forward to that unskippable ads lol
I first tried this workout 6 weeks ago and my body collapsed 36 times while doing the video. I have kept trying four times a week and today I just completed it for the first time fully. It was a struggle but I’m so happy with the results. Thank you Chris
The exercises are great, but the motivation and feeling that you aren't alone in this really gives me the motivation to see these through until completion, you rule man
Yep. I lifted weights for years. Had severe shoulder injuries Truly wasn’t sure what direction to turn. Then I found this site. Has really helped me improvise my training. In best shape ever now
@@JR-vv7erI used to be 84 kgs before I started following his workout videos, one of my friends suggested it, as of now i am 70kg and still following his workouts. The thing is you gotta stay consistent with proper diet, you will definitely see results.
After 4 months of doing this twice a week, I went from barely being able to hold for 30 seconds to finaly completing everything properly. And my abs are so well defined now! There were many days where I did so much worse than what I should have been able to, but even then, just do as much as you can, and come back stronger. I wish everyone success!
4 months ago my core so weak I could barely get through the first one… I had no idea how how strong I could become just by committing to this. If you’re just starting, commit to finding your own strength - it is an incredible journey 😍
Follow Along: do 45seconds, rest 15seconds: 1:36 laying leg flutters 2:33 reach ups 3:32 jackknife (or kneeling jack knife) 4:35 boat hold 5:31 laying windshield wipers 6:31 star crunches 7:32 seated in & out 8:37 Russian twist (or bent leg Russian twist) 9:31 bicycles 10:35 mountain climbers 11:33 high side plank raises (22secs each side) 12:34 side plank reach through (22secs each side) 13:33 plank toe taps 14:35 leg raises 15:37 legs down hold 16:37 in & outs 17:34 plank 18:35 side plank hold (22secs each side) 19:33 chair sit ups (22secs each side) 20:37 switching mountain climber Just write down, burnt me out already
@@dipanshutiwari1621 if you’re a beginner as many you can do within 30-45 seconds with a 20-30 second break. if you’re advanced as many you can do in 45 second with a 15 second break.
@@dipanshutiwari1621 That’s a good question. I would say run through all the exercises first then do it over again if you still have energy? This is my first day doing this workout so I think instead of doing it over again I’m going to incorporate other exercises like hanging knee raises and dumbbell side bends.
How many out there had their physique and strength changed by Chris? He turned my 2020 from survive into thrive. 2021 is all gains! Did 5 consecutive muscle ups today clean and no swing. Less than a year ago I was 195. Mad respect! Abs day tomorrow 🔥
I did half of the exercises for 30 seconds poorly, came back next day and did all for them for 30 seconds poorly and and its the best workout I’ve ever had, thanks!
@@dominikrada5421 i dont recommend doing training on the same group every day; muscles need some time to repair, so i would recommend doing abs every 2 days :)
@@sirowl7491 nah its a muscle you use every day cause without it and the back youd torso would fold itself. That doesnt mean you can work out abs twice as hard and cut rest days in half lol not how it works. Muscle gains come just as much from rest and diet as it does workout. 1/1/1
Im 14 and doing this workout is hard. Repeating weekly for weeks using Chris’s workouts worked out amazing. I now have a full six pack thanks to Chris. Thanks for not letting us down
@@InternetUser2409 i did this workout everyday. Sometimes i even do them twice. Honestly just pace yourself and stay active throughout the day. The type of food actually has a big impact on getting abs. Im also in football so thats part of the reason because i am loosing fat while playing. Hope this helps
@@capalot_richie9070 that's interesting I'm doing this from 2 months still no proper abs like there's a distinct lining and area lifted up but not really "abs" I don't take any specific diet just normal everyday food and I avoid fast food but it gets in my stomach around once a week, Seems like football played a huge role in your accomplishment alright that's all. Thanks
its been 2-3 months that i started this workouy and i can tell you its all worth it at first i couldnt complete it but now i do it with ease im so happy with the results thanks Chris and guys remember we all dont have the same genetics so it might take longer or shorter to get abs and lose fat i hope good luck to all of you
I’ve been doing this for a week. The amount of strength and resistance needed to go through this whole workout without stopping is insane. This guy is strong !!
I've done this 3 times a week for a while, as well as cutting carbs and I'm seeing really good results thanks man! I might try 4 times a week but I like to relax on the weekends.
I’m skinny and Fit my problem is I want Pure muscle. I been scrolling like forever. But I’ll glady to this workout every single day starting tomorrow afternoon. Let’s see what happens
just about everyday for 4 weeks straight. Went from bloded dad bod to shhredded dad abs and lost 15lbs! couldn't complete all the reps and now im doing one extra rep for both sides for bonus! YOURE THE MAN CHRIS!! Good Job Everyone Here, Keep It Up!!!! GIVE IT EVERYTHING YOU GOT!!!!
These exercises really work! I've been doing the 10 min abs workouts everyday for a month and now I'm strong enough to do this full workout in addition to the L-sit and crow pose. These ab exercises are no joke. Thanks Chris.
I've always had a hard time getting motivated to put in great effort on ab workouts regularly. The last couple months I've been spending much more time forcing myself to do it. I'm happy to say that I just found this video today, and I was able to get all the way through it with almost no downtown during the exercises! Thanks for all the help Chris!
Went from barely getting thru once to doing 2-3 back to back. Lost 60lb in 6mo (was also running a ton) and gained a core like none other. So grateful for this video and ones like it!! I remember the first time i realized i had significantly changed. Was kayaking and the girl i was w kept saying how my back muscles looked crazy. Didnt think anything of it. Then a lil down the river some guys yelled "can i grab a pack", i said you can have two beers but i ain't giving u the whole 6 pack! He looks at me like im crazy n said no holy shit that's a crazy 6-pack. I actually felt wierd like dude u dont need to be saying that. Was never vien rarely looked in mirrors so when i got home i did look and WOW did those vids work! I got muscles i didn't even know existed. I went from staring at the sand on the beach to being stared at. Didn't do it for that reason, but ill admit i like it n tis quite a confidence booster. Note: cant just do this vid, i ran 5-13mi a day every day, 6-630/mi, sometimes twice a day, and played sports a few hours every day, and also COMPLETELY changed my diet to a super healthy one w no exceptions or "cheat days". U gotta put in the work to see results. Just stay motivated n u can do anything.
It's motivating and comforting to see so many positive comments in here about the video but also reassuring comments about how it's actually quite hard to get through every exercise in the work out at first. Chris makes it look really easy and at first you're telling yourself that you suck but to know I'm not the only one is great, thanks everybody!
I have been doing this for over year plus other calisthenic workouts but this core workout is killer enough! Thank you for changing my life for the better. I wake up in the morning and look in the mirror and see my abs without flexing. This workout def makes your core stronger but if ur consisent for atleast a few months u get ripped quick. Just dont take breaks LOL cuz coming back into routine is always way more difficult.
I keep coming back to this routine because it's so complete but mostly because Chris does it all along with the team. I'd love to see a complete 30 min HIIT workout with you. That'd be a blast! It's so empowering seeing your fitness role models burned out LOL.
This killed me. I’m a beginner to work outs and I wanted to give this a try because I was slacking off on exercising since it was quarantine and oh boy. This was the hardest and most painful thing I have ever done In the past year.
I was sweating in places I never have and trust me when I say I felt like I was gonna pass out I hope it gets better imma do it at least 2-3 times a week , I've lost motivation to workout and this gave me motivation so imma keep going as everyone should. Bye I think imma faint rn
@@pranavraja9045 you don’t need to say you have abs so you can make everybody jealous that you workout everyday because you do need a day to rest your body and I have abs too but I don’t want people to be jealous that I have a six pack
been doin this for like a month now, the results are insane, together with the gym i'm getting the shape of my life, thanks a lot chris! and to everyone keep up the good work, don't stop and you will thank yourself the other day!
@@Hugo-pe8sw I aim for 20 minutes everyday, although I do take rest days every now and then. By the end of the week, I did this workout at least 5 times.
This is best ABS workout I have seen. That's a great piece of work Chris Sir, I appreciate it and love to do these 5 times a week. Really making me confident with my core and physique.
ive just started changing my life around by working out, and this is the one core video i come back too every time i work out. thanks heaps for helping me, and i appreciate everything, and im sure everyone else watching feels the same :)))
1:37 laying leg flutter 2:42 reach up 3:42 Jack knifes 4:42 boat hold 5:42 laying windshield wipers 6:42 star crunches 7:42 seated in and outs 8:42 russian twists 9:42 bicycles 10:42 mountain climbers 11:42 high side plank raises 12:42 side plank reach throughs 13:42 plank toe taps 14:32 leg raises 15:32 leg down hold 16:32 in and outs 17:32 plank 18:32 side plank hold 19:32 chair sit ups 20:32 switching mountain climbers Beginners rest 20-30 sec.
This is the most fulfilling and rewarding core workout that I have found. I feel like a beast when I finish this workout. Hope everyone that reads this accomplishes their personal goals!
@@Glnn_n I was doing a more basic core workout foe a good 6 weeks before I started this one. I was still struggling to do each exercise with good form for a few weeks but you will get there, just push yourself every time you do it, even if it’s only 1 more rep each day it will pay off! Good luck
I decide to try getting into the habit of working out again now that I'm on break from college for Christmas. I remember being able to get through this video pretty well in the past. Now that I'm starting up again, I think the hardest part was doing the Russian twists for me. It definitely feels harder again, but I managed to get through it. I'll probably alternate this with other exercises so my goal is to do this every other day along with cardio on the alternate days. Let's see if I'm able to make this a habit in time for college again.🤞
@@yaswanthkonda4112 i workout too it's about two months i think, but if i count only the days of my workout it's about 26 days. I need to squeeze my abdominal to be visible
Thank you for this, getting slightly better, doing this every 3 days - it burns, but I am at 30 seconds for each one already, next step 35! If you are struggling, just keep going, it will come!
I love the reminders about how it doesn't matter how long it takes, its what you are doing with the time. I've been working way harder in less time and seeing more results. Don't go through the motions!
I’ll update every day and see my weight loss journey 💪💪 Day 1: abs hurt and obviously no physical change. I struggled to do most of the exercises for the full 45 seconds but gave it my best shot. Day 2: noticed the exercises were slightly easier but still quite difficult. Abs hurt a little less and no physical change Day 3: I can definitely see that each exercise is getting easier but still can't reach 45 seconds. added another 10 min love handle workout after this and could definitely feel the burn. no physical change but I feel great
I’m a peace officer who has gotten out of shape. You have inspired me and I just attempted my first workout with this. Only did 30 secs of work and 30s of rest and skipped 2 exercises but it feels good and I hope to get better.
Wow Chris, I found you by chance a few years ago and I haven’t looked back, you are the real deal, I have always trained my whole life, I was a fitness instructor in my early years, I`m a very proud 66 year young man and I do kickboxing MMA twice a week, with Richard Fuzion Kick-boxing in Chingford London, thanks to your APP and videos you post, I won the Fitness Freak award 2023. Everyone in the class including the instructor, said I am their inspiration, and its all because of you Chris, thanks a million and keep the videos coming my friend. I am singing your praise to everyone that ask me how I stay so young and super fit.😊
If you can go fast, go fast. If you’re fatigued, go slow. If you’re me, go slow and in control with a nice squeeze and hold when the knee meets the elbow. Great Ab workout!
It's been 5 days since I'm doing this circuit and today I did the whole of it and without pausing. I was really giving my 110% from day 1 but it seemed easier and doable as I kept on doing it. Big ups brother Chris, I cannot even describe the adrenaline I was getting by the motivations you were giving throughout the video it was really worth it. Thank you man, keep growing keep adding value to lives. ❤️
I remember first starting this workout a year and a half ago. I could barely get through half of it, but I kept at it. Doing this ab routine twice a week consistently has helped me make amazing progress in core strength! I can get through the whole workout now and follow it throughout. If you have any doubt that this works, just keep going and you will see results in no time!
Somebody here commented that this doesn't get easier but you get stronger. I AGREE ! This workout has improved my agility, core strength and endurance so much. I tried it out for 4 weeks till now and I love the gains ! Hats off Chris !
i love how this workout is structured with an indvidual focus on every part of your abs!!! this definitely is my fav go-to abs workout now but in the future i'll hopefully will be able to follow your 30 minute workout along!! keep up the great work :) your channel definitely helped me reach my fitness goals and i'm sure i'm not the only one
If you did all of them, you’re are a legend,. If you did half of them, you are a legend. If you did a quarter of them, you’re a legend. If you did only one of them, you’re also a legend. No matter how many you did, you’re a legend for trying to make yourself a better, healthier and happier person.
Had us in the first half
I mean doing a quarter Is pretty easy
except happier, this time, i dont even know what I am doing anymore..
If you watched the ads fully, you ARE a legend
I love you man!
The most beautiful sound in the universe: Chris saying “5, 4, 3, 2, 1”.
lol true
Facts 😂
xDDD fact
😂
Which is actually 7 seconds sometimes 😂🤷♂️
Hearing Chris say “last couple seconds” is the best feeling in the world
It's the count down that gets me hype like "5,.. 4,.."
Even better when Chris starts saying "5,4,3..."
I feel like entering heaven
breath through your nose and through your mouth 👐
Yah 😅😅
That fact that you clicked on this video means that you do want to change yourself, even a little. Most people don't even go looking and still complain, you've done the first step . Keep going , and see change. Don't forget to don't just stop here.
I concur with the blue flame. Every time you feel a little bit of motivation to make an action, that ember to act is more than most have done in the same situation. Stand proud of your progress and remain strong! There's an even stronger body out there for you.
Like it so much❤😅
Never have I been more thankful for 15 second unskippable ads..
😂
Same 😂
lmao😂
🤣
I know
18:00 "just hang in there, i'll let you know when were done" this is the motivation that i needed.. this really hits different when you've been working out alone for too long
Yea man Its wholesome af
that exact sentence, he sounds like he’d be such a good friend
I feel tht 🔥
I thought I was alone, but looking at it from a different perspective, I’m not alone, I know everyone else who commented here are with me doing their best, keep working hard we got this 🔥
@@clowneeroni thanks for the mean work out. Xx
"take a second to catch your breath"
me: * takes 22 seconds to catch my soul *
True
LOLLLL
Ha ha ha
Fuck 😂
😂😂 true
I got an ad in the middle of one of my breaks, and I have to admit that’s the one time I’ve been HAPPY to get an ad 😂
You’re speaking for many 😂
Lies again? Grab Car USD SGD
💯
i swearr
The best way is to dowload the video then play it on the downloads😊
laying leg flutters 1:36
reach ups 2:33
jacknife 3:32
boat hold 4:35
laying windshield wipers 5:31
star crunches 6:31
seated in & out 7:32
russain twist 8:37
bicycles 9:31
mountaint climbers 10:35
high side plank raises 11:33
side plank reach through 12:34
plank toe taps 13:33
leg raises 14:35
legs down hold 15:37
in & out 16:37
plank 17:34
side plank hold 18:35
chair sit ups 19:33
switching mountaint climber 20:37
THANK YOU SO MUCH FOR THIS 😁💪🏻
MVP 🙌
Thanks this should be copy pasted in description or atleast pinned!
Continue this in every THENX video💋❤♥
Hero
14:55
Chris: By now, you should definitely be breaking a sweat.
Me: …already passed out…
I was tired by the second one 🤣
And I'm already started to piss myself
What is 18:04 music plz
@@uj1147 i think he has his own workout music playlist so look it up and find this song! 😉
@@kule5391 he has, like over 200
With Chris :
Save time ✅
Have big results ✅
Get motivated ✅
Dying while working out also ✅
I dont know are you saving time if you train 20 mins your abs tho
@@slymusic9108 Trust me you are. If you do 20min arms or so. You can save about 10 hours of gym in one week. Only time u gotta go to gym is on legs or shoulders day.
@@fookyoazz388 Chris got me covered for leg and shoulder workouts, they're killers I tell you
@@slymusic9108 for sure. 20 minutes is nothing compared to how much time most, myself included, spend on one muscle group.
@@holycrudproductions7996 but you have to train each muscle diffrent i do abs 6 days a week for 5-7min max and thats enough
I went from barely completing this once to doing 40 minutes in a row and now I went back to 20 minutes with 3 kg weights around my ankles. I ' m pretty proud. Thank you Chris!
That's insane buddy, keep it up!
@@BLISSOFFICAL Thank you!
How many weeks did it take for you to achieve this
@@Roman-wm7uf 5 weeks
Oh I forgot mentioning, 5 weeks and I ve been working out two to three times a week. Hope that helps.
This is the kind of video where I don't skip the ads...
😂💔
how are you still alive?
Yes
To take rest and also have an excuse
😂
Lol, who would say that 10 seconds more, would do such a difference
LMAOOOOAOAOA
Best moment of my life: didn't hear Chris say: “remember you need to do at least 3-4 more rounds”
Lol I am fit but at the end of the day Chris workouts are much difficult because of how he structures it
So we just do 1 set?
@@wavywilson7915 for this particular workout yes...unless you're a psycho then you can do 2 or however many you want lol
@@PsnAssassinHD true😂😂
@@wavywilson7915 u can check his last video from thenx channel, its 30 min one
These 20-30mins workout videos should be a new thing here on the Thenx Channel!! 🔥🔥🤘🤘
He used to do it all the time actually
Up
Hell yeah, I love this workout because of that. It was amazing
The first time I did this I was immediately out of breath but now after training consistently I can proudly say my endurance and stamina have greatly improved. Very thankful for the workout video.
I was pleasantly surprised when I read the comments and found how many people are doing the workout like me and trying to get in the best shape of their life. Keep up the good work guys.
Thanks for the motivation! How is your training going?
@@calebrocks83 ik you didn't ask me but since Albert didnt reply I'll tell my progress, it was hard af but in the end I'm sure it will be worth it :)
@@volteprime1748 I appreciate you and hope you accomplish your fitness goals :D
@@calebrocks83 thx man you too! :D
gl to you all!
Chris: we are almost there
Me:happy face
Chris:only 5 more excercises to go
Also me: cries internally
Seriously Lol
We both know you cried outwardly, I know I did, 🥲🤫😢😥😅🤣!!!
@@James-jx3ro shhhhhh don't tell anyone
In his 30 min he said only 12 exercises left
“If it doesn’t challenge you it doesn’t change you!”
Nice one, kinda motivational when u re tired af, think about gains and why u doing it, then pump that lil strenght u need to overcome the workout.
Keep it up ppl!
Bruhhh Words Of Wisdom Right Here 🔥🔥🔥
I usually think it's a challenge by if I'm either drenched in sweat, breathing hard, or start underperforming eventually.
@@ZWarrior89 It's all mental, there is a point when your mind will say that you can no longer, but ur body can unconsciously exceed those limits that force you to stop.
This is when you are fully focused on training and forget about fatigue for a few moments, this is when u re pushing those limits and improving. That moment is what makes me understand that I'm improving, that I'm training effectively.
@@-.SE7EN I'll def keep that in mind. I'm guessing that's why Chris tells you to do more rounds because your mind might think you're tired from either sweating and breathing hard after the first round. But your body could maybe handle more than you think?
I've done this 3 times a day for the last 4 months. I swear to God. I've never felt better.
a week ?
@drehugooo bro I am/was a heavy lifter but I've always neglected my abs. Upon a couple shoulder injuries and some janky knees I decided to try something different. It started with once a day. Then twice. I swear within 3 months I had lost some serious poundage and tightened up my love handles and sides. It's been about 8 months now and my main focus is my diet, whilst doing this at least once a day plus 45 mins of lifting and or cardio. I'm almost there. Maybe I'll even have the confidence to post a video about it.
Keep it up and believe in yourself.
The only thing stopping you is. You.
Peace and love
Yo wheres the video dude@@alex1markus1
Any one who was able to keep up with him is a beast🔥
I did😳
I did it just because I have been doing 6 rounds of his 10min hiit cardio
After 2 months I can keep up and eliminate the rest.
I did it
@@saqibumar9603 took 2 weeks but now i do
Chris in 13th exercise: “by now you should definitely be breaking a sweat”
Me 5 workouts in : *already breaking a sweat*
I broke a sweat watching him do the workout
Chris: by now you should be definitely be breaking a sweat!
Me: *dying due to lack of oxygen*
My girlfriend broke her water watching him exercising.
@@Roy_Raktim bruh u made phisically laugh out loud.
I commend u for that
"You only need the body and the ground there is no excuses"🔥🔥🔥
A great physic is 90% Willpower
Bro i love the fact that you have luffy as pb, One Piece is another huge motivation to change ones body besides chris
And detonation
This is truly a no equipment, body weight only routine. I love the contrast between the sleek lighting and the totally minimalist setting. All you need to bring is your self and your exercise mat; the magic starts with you. Thank you, Heria!
Been doing this for a month now and I can see the results! My abs are getting more toned. This workout is such a killer so I'm always looking forward to that unskippable ads lol
The add is a lifesaver 😂
@@LolieGuy4 yeah🤣Im just happy as a puppy when i get an add haha.
lmao im the exact opposite, I get upset when the ad comes along cuz its like throwing off my flow
I skip brake when ads come lol
@@enormousenoch I agree with you now that I've been doing it for more than 3 months! lol I feel so much stronger when I follow the 15 sec break
I love how I was generally thinking about something new for abs, and then boom Chris comes with a clutch again. 😁
I first tried this workout 6 weeks ago and my body collapsed 36 times while doing the video. I have kept trying four times a week and today I just completed it for the first time fully.
It was a struggle but I’m so happy with the results. Thank you Chris
you got abs?
Good on you my friend
WELL DONE!! YOU’RE A LEGEND
Well this gives me some hope then thanks I'm watching it in the couch. Not looking forward to the gym in the morning that's for sure lol
Vibes💪🏿
The exercises are great, but the motivation and feeling that you aren't alone in this really gives me the motivation to see these through until completion, you rule man
Agreed
Yeah
I want to thank the universe and all my stars for giving me enough energy to go through this workout without crying out loud.
U didn't cry out loud??? How???😭😭
Conditioning.
This is like the first time I ever appreciated ads before and didn’t skip
lol
And I didn't even get any ads in between :-[
🤣🤣 me too!!!
He changed my physique. Finding him was the best thing 💪🔥
you rock!
Yep. I lifted weights for years. Had severe shoulder injuries Truly wasn’t sure what direction to turn. Then I found this site. Has really helped me improvise my training. In best shape ever now
Do you have before and after pics? Are you currently doing this workout? Does it really work for you?
@@JR-vv7erI used to be 84 kgs before I started following his workout videos, one of my friends suggested it, as of now i am 70kg and still following his workouts. The thing is you gotta stay consistent with proper diet, you will definitely see results.
@@JR-vv7er g//
After 4 months of doing this twice a week, I went from barely being able to hold for 30 seconds to finaly completing everything properly. And my abs are so well defined now! There were many days where I did so much worse than what I should have been able to, but even then, just do as much as you can, and come back stronger. I wish everyone success!
Did you have a very healhty diet?
@@christiansinopoli6933 Nope a slight caloric surplus
4 months ago my core so weak I could barely get through the first one… I had no idea how how strong I could become just by committing to this. If you’re just starting, commit to finding your own strength - it is an incredible journey 😍
Follow Along: do 45seconds, rest 15seconds:
1:36 laying leg flutters
2:33 reach ups
3:32 jackknife (or kneeling jack knife)
4:35 boat hold
5:31 laying windshield wipers
6:31 star crunches
7:32 seated in & out
8:37 Russian twist (or bent leg Russian twist)
9:31 bicycles
10:35 mountain climbers
11:33 high side plank raises (22secs each side)
12:34 side plank reach through (22secs each side)
13:33 plank toe taps
14:35 leg raises
15:37 legs down hold
16:37 in & outs
17:34 plank
18:35 side plank hold (22secs each side)
19:33 chair sit ups (22secs each side)
20:37 switching mountain climber
Just write down, burnt me out already
Thx
How many reps for the above exercises?😬
@@dipanshutiwari1621 if you’re a beginner as many you can do within 30-45 seconds with a 20-30 second break. if you’re advanced as many you can do in 45 second with a 15 second break.
@@swippity6270 Thanks..Can I do 3 sets of every exercise or I have to repeat all these exercises 2-3 times?
@@dipanshutiwari1621 That’s a good question. I would say run through all the exercises first then do it over again if you still have energy? This is my first day doing this workout so I think instead of doing it over again I’m going to incorporate other exercises like hanging knee raises and dumbbell side bends.
How many out there had their physique and strength changed by Chris? He turned my 2020 from survive into thrive. 2021 is all gains! Did 5 consecutive muscle ups today clean and no swing. Less than a year ago I was 195. Mad respect! Abs day tomorrow 🔥
Me
Chris must have built thousands of abs till now
Love to hear it 💪 DM @thenx or @heria.shop for THENX apparel!
I did half of the exercises for 30 seconds poorly, came back next day and did all for them for 30 seconds poorly and and its the best workout I’ve ever had, thanks!
Me: "So how many rounds, Chris? "
Chris Heria: "YES."
But imagine tho
That's an achievement
this is 1 round dude
We need a 30min abs workout
we do everyday abs workout and make every single day 1 more video :)
@@dominikrada5421 i dont recommend doing training on the same group every day; muscles need some time to repair, so i would recommend doing abs every 2 days :)
@@alonewanderer4697 abs is a muscle you can train everyday its also a muscles that you use everyday and the recovery is not rlly long
@@sirowl7491 yessirrr
@@sirowl7491 nah its a muscle you use every day cause without it and the back youd torso would fold itself. That doesnt mean you can work out abs twice as hard and cut rest days in half lol not how it works. Muscle gains come just as much from rest and diet as it does workout. 1/1/1
Me: alright time to crush this ab workout
My shoulders halfway thru: bruh
So true. Never thought my shoulders would burn more than my abs during planks.
I thought i was the only one
@@captainhemd3833 bro me too
@@captainhemd3833 yuppp like your shoulders are burning after the reach throughs, side planks, toe taps, and mountain climbers like goddamn man
Ikr
Im 14 and doing this workout is hard. Repeating weekly for weeks using Chris’s workouts worked out amazing. I now have a full six pack thanks to Chris. Thanks for not letting us down
From when are you doing and how much time did it take pls tell
@@InternetUser2409 i did this workout everyday. Sometimes i even do them twice. Honestly just pace yourself and stay active throughout the day. The type of food actually has a big impact on getting abs. Im also in football so thats part of the reason because i am loosing fat while playing. Hope this helps
@@InternetUser2409 it took like a couple weeks to a month. It doesnt matter how long it takes till u get it, it takes dedication to get abs
@@capalot_richie9070 that's interesting I'm doing this from 2 months still no proper abs like there's a distinct lining and area lifted up but not really "abs" I don't take any specific diet just normal everyday food and I avoid fast food but it gets in my stomach around once a week,
Seems like football played a huge role in your accomplishment alright that's all.
Thanks
@@InternetUser2409 honestly i think the football did because we have to do so many push ups everyday for practice and that helps too
This is probably the best core routine I’ve found and I’ve tried a lot. It really does feel just as effective as a long ass workout in much less time
The word that broke my soul was when Chris said "we're half way their"
Me: 😰
Lol
Christ counting 5 4 3 2 and the 2 is always been my limit lol
Hard work pays
P
its been 2-3 months that i started this workouy and i can tell you its all worth it at first i couldnt complete it but now i do it with ease im so happy with the results thanks Chris and guys remember we all dont have the same genetics so it might take longer or shorter to get abs and lose fat i hope good luck to all of you
“The final seconds are the ones that hurt the most, but they have the biggest impact.”
Chris along with the whole thenx team is just changing my life...Thanks❤
I’ve been doing this for a week. The amount of strength and resistance needed to go through this whole workout without stopping is insane. This guy is strong !!
I've done this 3 times a week for a while, as well as cutting carbs and I'm seeing really good results thanks man! I might try 4 times a week but I like to relax on the weekends.
I’m skinny and Fit my problem is I want Pure muscle. I been scrolling like forever. But I’ll glady to this workout every single day starting tomorrow afternoon. Let’s see what happens
@@neotruthcollector same. check out joe fazer's channel. He has some good tips and ideas. The Fazer shake comes in clutch. Trust me
@@neotruthcollector bro if you want mass, thsi wont help. Calisthenics does more toning than gaining mass. But its stiLl good for training your core.
@@neotruthcollector soo any results yet?
Im doing it 6 days a week...i would have done 7 if my muscles didn't need repair and rest...
just about everyday for 4 weeks straight. Went from bloded dad bod to shhredded dad abs and lost 15lbs! couldn't complete all the reps and now im doing one extra rep for both sides for bonus! YOURE THE MAN CHRIS!! Good Job Everyone Here, Keep It Up!!!! GIVE IT EVERYTHING YOU GOT!!!!
What was your diet like?
These exercises really work! I've been doing the 10 min abs workouts everyday for a month and now I'm strong enough to do this full workout in addition to the L-sit and crow pose. These ab exercises are no joke. Thanks Chris.
I've always had a hard time getting motivated to put in great effort on ab workouts regularly. The last couple months I've been spending much more time forcing myself to do it. I'm happy to say that I just found this video today, and I was able to get all the way through it with almost no downtown during the exercises! Thanks for all the help Chris!
I wanna see Chris with a 30 mins non stop workout now
Thanks, Chris! Done!
The most soul crushing ab workout by far!
Went from barely getting thru once to doing 2-3 back to back.
Lost 60lb in 6mo (was also running a ton) and gained a core like none other. So grateful for this video and ones like it!!
I remember the first time i realized i had significantly changed. Was kayaking and the girl i was w kept saying how my back muscles looked crazy. Didnt think anything of it. Then a lil down the river some guys yelled "can i grab a pack", i said you can have two beers but i ain't giving u the whole 6 pack! He looks at me like im crazy n said no holy shit that's a crazy 6-pack. I actually felt wierd like dude u dont need to be saying that. Was never vien rarely looked in mirrors so when i got home i did look and WOW did those vids work! I got muscles i didn't even know existed.
I went from staring at the sand on the beach to being stared at. Didn't do it for that reason, but ill admit i like it n tis quite a confidence booster.
Note: cant just do this vid, i ran 5-13mi a day every day, 6-630/mi, sometimes twice a day, and played sports a few hours every day, and also COMPLETELY changed my diet to a super healthy one w no exceptions or "cheat days". U gotta put in the work to see results. Just stay motivated n u can do anything.
Amen to that well done bro.❤️🙏✝️🤲
That's amazing mate !! I want this to be my story one day, keep it up !
It's motivating and comforting to see so many positive comments in here about the video but also reassuring comments about how it's actually quite hard to get through every exercise in the work out at first. Chris makes it look really easy and at first you're telling yourself that you suck but to know I'm not the only one is great, thanks everybody!
I have been doing this for over year plus other calisthenic workouts but this core workout is killer enough! Thank you for changing my life for the better. I wake up in the morning and look in the mirror and see my abs without flexing. This workout def makes your core stronger but if ur consisent for atleast a few months u get ripped quick. Just dont take breaks LOL cuz coming back into routine is always way more difficult.
are you doing this everyday?
So how many times should I do it a week?
@@edgarjohnson5163 About 5 times a week and 2 days of rest
I keep coming back to this routine because it's so complete but mostly because Chris does it all along with the team. I'd love to see a complete 30 min HIIT workout with you. That'd be a blast! It's so empowering seeing your fitness role models burned out LOL.
Yeah this workout is awesome. I really feel my whole core engaged, especially the obliques which is awesome cause they can be kinda hard to develop.
This killed me. I’m a beginner to work outs and I wanted to give this a try because I was slacking off on exercising since it was quarantine and oh boy. This was the hardest and most painful thing I have ever done In the past year.
same xd
it feels soo hard at the beginning and im rlly struggling but i hope ill get better at it soon.
I was sweating in places I never have and trust me when I say I felt like I was gonna pass out I hope it gets better imma do it at least 2-3 times a week , I've lost motivation to workout and this gave me motivation so imma keep going as everyone should. Bye I think imma faint rn
This is one of the toughest sets you could have possibly picked.
Same, I'm even a little dizzy, it was intense and a great video.
@@pranavraja9045 you don’t need to say you have abs so you can make everybody jealous that you workout everyday because you do need a day to rest your body and I have abs too but I don’t want people to be jealous that I have a six pack
Wow best ab workout I’ve had, I thought I couldn’t get results at 42. This is gave me my 6 pack back.
How many days do u do it?
How long did it take, it would be helpful for me if you tell that.
@@R2PAIN I already have 6 packs but it was fading away and I just finished this and I got my 6 packs back to normal
@@mysticvisuals7728 Congrats buddy, how long did it take to get it back in shape?
@@R2PAIN i was already in shape i lost like 40 pounds i just didnt work on abs for 2 weeks
been doin this for like a month now, the results are insane, together with the gym i'm getting the shape of my life, thanks a lot chris! and to everyone keep up the good work, don't stop and you will thank yourself the other day!
I have a question do you make the workout every day or every second day?
@@Hugo-pe8sw I aim for 20 minutes everyday, although I do take rest days every now and then. By the end of the week, I did this workout at least 5 times.
13:52 "so by now, you should definitely be breaking a sweat."
Wait, what? after the 1st workout im already sweating like crazy.
Damn what a man
He must have the strongest core ever!!! He makes it looks so EAAAASY😭🔥💯
This is best ABS workout I have seen. That's a great piece of work Chris Sir, I appreciate it and love to do these 5 times a week. Really making me confident with my core and physique.
ive just started changing my life around by working out, and this is the one core video i come back too every time i work out. thanks heaps for helping me, and i appreciate everything, and im sure everyone else watching feels the same :)))
Your form almost looks animated, unbelievable, just flawless.
Glad he didn't say " you've got 3 more rounds to complete this workout."
Hahaha right
1:37 laying leg flutter
2:42 reach up
3:42 Jack knifes
4:42 boat hold
5:42 laying windshield wipers
6:42 star crunches
7:42 seated in and outs
8:42 russian twists
9:42 bicycles
10:42 mountain climbers
11:42 high side plank raises
12:42 side plank reach throughs
13:42 plank toe taps
14:32 leg raises
15:32 leg down hold
16:32 in and outs
17:32 plank
18:32 side plank hold
19:32 chair sit ups
20:32 switching mountain climbers
Beginners rest 20-30 sec.
thanks man
Thanks
@@chrisharvey5991 np
something np
would love to give a like weekly cause man you deserve it!!!!
This is the most fulfilling and rewarding core workout that I have found. I feel like a beast when I finish this workout. Hope everyone that reads this accomplishes their personal goals!
I can't get it done man.. damn so frustrating but i got to keep going i gues
@@Glnn_n I was doing a more basic core workout foe a good 6 weeks before I started this one. I was still struggling to do each exercise with good form for a few weeks but you will get there, just push yourself every time you do it, even if it’s only 1 more rep each day it will pay off! Good luck
Petition to make a full 20-30min fat burning routine
I think you can just run straight for 30 minutes and that's a best fat burning exercise
@@skygoose7021 its good but a good HIIT routine is way better
Yesss
Bro there are not a real “fat burning workout” the best you can do for that it’s cardio
@@juandiegoquirosgomez9405 nopp i do this workout every day and i am seeing perfect result💪
I mentally cry every time he says Jackknife.
Most intimidating exercise on the lest
That one kicked my ass
3:31
I skipped that and did crunches
The struggle is real
I decide to try getting into the habit of working out again now that I'm on break from college for Christmas. I remember being able to get through this video pretty well in the past. Now that I'm starting up again, I think the hardest part was doing the Russian twists for me. It definitely feels harder again, but I managed to get through it. I'll probably alternate this with other exercises so my goal is to do this every other day along with cardio on the alternate days. Let's see if I'm able to make this a habit in time for college again.🤞
Yeah russian twists are pretty hard
I had been doing ab workouts for about 2 months and thought I could handle this. This still kicked my ass
Any update for your workout and muscle building?
@@MrAce-ol9xj my abs are a bit more defined but not as much as I thought. I haven't changed my diet at all so that could be why
Good to know keep it up bro
it’s two months now did you get your abs ?
@@yaswanthkonda4112 i workout too it's about two months i think, but if i count only the days of my workout it's about 26 days. I need to squeeze my abdominal to be visible
I think I'm in a mood for abs workout.
Chris: Say no more!!
Every time I do this…I feel awesome!! Thanks Chris! I love when you say 5..4..3..2..1 it’s the most relaxing part..
For me it's the most stressing part😅
And there you have it. The most pleasant voice in the world every time I do this.
Chris workouts are the only time I don’t skip ads “on breaks”
Thank you for this, getting slightly better, doing this every 3 days - it burns, but I am at 30 seconds for each one already, next step 35! If you are struggling, just keep going, it will come!
I love the reminders about how it doesn't matter how long it takes, its what you are doing with the time. I've been working way harder in less time and seeing more results. Don't go through the motions!
I’ll update every day and see my weight loss journey 💪💪
Day 1: abs hurt and obviously no physical change. I struggled to do most of the exercises for the full 45 seconds but gave it my best shot.
Day 2: noticed the exercises were slightly easier but still quite difficult. Abs hurt a little less and no physical change
Day 3: I can definitely see that each exercise is getting easier but still can't reach 45 seconds. added another 10 min love handle workout after this and could definitely feel the burn. no physical change but I feel great
keep going legend
Where’s the rest of the days?
I love how Chris Heria is keeping on going for use at the end but really he’s exhausted🖤
To get to that last 1 in “5, 4, 3, 2, 1” feels like another 30 seconds 🔥
I’m a peace officer who has gotten out of shape. You have inspired me and I just attempted my first workout with this. Only did 30 secs of work and 30s of rest and skipped 2 exercises but it feels good and I hope to get better.
Wow Chris, I found you by chance a few years ago and I haven’t looked back, you are the real deal, I have always trained my whole life, I was a fitness instructor in my early years, I`m a very proud 66 year young man and I do kickboxing MMA twice a week, with Richard Fuzion Kick-boxing in Chingford London, thanks to your APP and videos you post, I won the Fitness Freak award 2023. Everyone in the class including the instructor, said I am their inspiration, and its all because of you Chris, thanks a million and keep the videos coming my friend. I am singing your praise to everyone that ask me how I stay so young and super fit.😊
If you can go fast, go fast. If you’re fatigued, go slow. If you’re me, go slow and in control with a nice squeeze and hold when the knee meets the elbow. Great Ab workout!
Mr. Heria is just like a pro.
I thought I had a solid enough core. My gawd am I weak af
That’s good. New challenge. New strength.
Lmfaooo same😂😂😂
Same with first 2 times the 3rd was way to easier
I didn't do cooldown now pain is worse 😭
Same 😆
I have never enjoyed ads as I enjoyed them working out abs
Great! Thats all combination of all youre abs workout 👍🏻
Uy idol Leb!!!
idol leb
Boss leb
Nag papa abs kadin pala idol leb
Aw nagpapa abs hahahahaha
It's been 5 days since I'm doing this circuit and today I did the whole of it and without pausing. I was really giving my 110% from day 1 but it seemed easier and doable as I kept on doing it. Big ups brother Chris, I cannot even describe the adrenaline I was getting by the motivations you were giving throughout the video it was really worth it. Thank you man, keep growing keep adding value to lives. ❤️
I feel as soon as you get past the Russian twists, it gets manageable. Good work by the way.
Started implementing this at the end of each work out, not even a week in and I can see my abs getting more toned.
I remember first starting this workout a year and a half ago. I could barely get through half of it, but I kept at it. Doing this ab routine twice a week consistently has helped me make amazing progress in core strength! I can get through the whole workout now and follow it throughout. If you have any doubt that this works, just keep going and you will see results in no time!
Somebody here commented that this doesn't get easier but you get stronger. I AGREE ! This workout has improved my agility, core strength and endurance so much. I tried it out for 4 weeks till now and I love the gains ! Hats off Chris !
It's true. I've been working out for about 2 years now and I can confirm that It. Doesn't. Get. Easier.
Chris heria is the go to channel no click bait real af straight to tha point 🗣🐐
I modified almost every exercise, I still got through, so i'm pretty proud
Never in my life have I been more excited for an advertisement to play in the middle of a video
Been doing this for a week straight now and it definitely does get easier after each workout. Big ups to everyone trying 👏 💪
By the time Chris says: "You should be sweating by now." I'm like... Honey I was sweating since the beginning 😂
this is mans workout. if you can keep up with this guy you must be an amazon or sth
@@ahmetsaitgurbuz6798 its workout for everyone man doesn't matter if you're a girl or a boy
@@mustafaselimanovic4328 it does matter actually. go checkout girls abs workout vids
i love how this workout is structured with an indvidual focus on every part of your abs!!! this definitely is my fav go-to abs workout now but in the future i'll hopefully will be able to follow your 30 minute workout along!! keep up the great work :) your channel definitely helped me reach my fitness goals and i'm sure i'm not the only one
Awesome routine - thank you!!