– What’s up guys. It’s Chris Heria. Welcome to another vlog. We are downstairs from my house today and I got a lot of work to do today so I’m very limited on time. Today we’re gonna be
doing my favorite workout for six pack abs. It’s a highly effective
routine that engages your entire core and abdominals. That’s gonna have you build
real strength in your abs, get them shredded, and have
you burning fat simultaneously with the high intensity that we’re gonna incorporate into this routine. Remember, if you’re really trying to get that ultimate physique, training is only half of it
when it comes to six pack abs. After the workout routine, we’re gonna go upstairs
and I’m gonna show you exactly what I eat to
supplement this type of workout to show you how I train
and eat to stay shredded. Open up the Heria Pro app
and in the workout section, go to my favorite six pack abs workout. We’re gonna start this routine together. If you haven’t already downloaded the app, you can go ahead and download it on Apple Store or Google Play
Store for Android users. One of the best parts
about this routine is one, you can do this routine anywhere because it does not require any
equipment at all, and two, all of these exercises that we’re gonna be doing today are
very basic exercises. It’s not gonna require
a lot of prior knowledge or experience to do these exercises so you’re gonna be able to
go right into this routine. Even if you’re advanced, this workout routine is highly effective and gives fast results
and that’s why it’s my favorite go-to six pack abs workout. Let’s go ahead and get started
on this workout routine. The first exercise we
have for this routine is gonna be leg raises. We’re gonna go for 20 reps. I’m gonna be doing it
right here on the bench. You can do it on the
floor, anywhere you’re at. Let’s straight, engage your core, all the way up, all the way down. Let’s go for 20. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – The first exercise, low impact, perfect to just getting
started, getting warmed up. Let’s go ahead and input how many we did. 20 reps. Now let’s go into leg flutters. If you don’t know how to
do any of these exercises, you can always click on
them, watch the video, and check your form. (upbeat hip hop music) Right now, we’re really
engaging our abdominals, activating our whole entire core, obliques, lower back as well, but these two exercises mainly emphasizing on the front abdominals. Let’s go for 20 leg flutters. Let’s get right into it. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – Let’s keep it moving. Go ahead, lock those in. Next we have boat hold. This is gonna be our
first isometrics exercise. Isometrics are perfect for
building strength and endurance. If you increase your
strength and endurance, then you’re gonna be
increasing your repetitions, making you a whole lot
more ripped and aesthetic, but most importantly,
not just looking strong, actually being strong. Let’s go for this boat
hold for 25 seconds. Legs straight, hands in front, breathe, and engage your entire core. You should feel you obliques
from your lower back to your abdominals. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – Perfect. Let’s go ahead and lock those in. Next up, we have a very similar move. It’s called Russian twists, but you’re gonna be
twisting your abdominals and really engaging your obliques. As I told you before, we’re really targeting
the whole entire core with this workout routine. Twisting your abdominals is one of the best things you can do for six pack abs. Let’s go ahead and go
for 30 Russian twists. Hold that boat hold, we’re
gonna touch one side, touch the other side. Really get that twist. Keep your legs as straight as you can. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – Perfect. Let’s go ahead and put how many we did. Next we have plank side to side. This is a killer exercise. This one’s really gonna have us burning all the way from our abdominals, obliques, all the way around to our lower back. This exercise is a real core killer. Let’s get right into it. We’re gonna go ahead and
hold a plank position and we’re gonna dip our hips to one side, dip our hips to the other side. Keep that core tight and engaged. Let’s go for 40 reps. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – We’re moving on. We’re doing great on time. Next one we have is plank side hold. This is another isometrics exercise that’s gonna kill your core, but really emphasize on those obliques. If you saw the last
video I posted on THENX, The Main Muscle for Superhuman Strength, you should know how important the obliques and the core is in general when trying to take your training to the next level. 30 seconds each side. (upbeat hip hop music) While you’re holding this position, it’s really important that you’re engaging your core the whole entire time. Your arm that’s down is
supporting your body weight, but your hips are pushing up and you’re engaging with your obliques as well as your core and your lower back to hold this and maintain this position. (upbeat hip hop music) Let’s go ahead and switch sides. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) Let’s go ahead and knock those off. Next, we’re go into
side plank up and down. Don’t waste any time. Let’s go right into it. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – Let’s go ahead, switch sides. 15 on both sides. Let’s do this. (upbeat hip hop music) Perfect. Now we have side plank reach through. Let’s go for it. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – We’ve just got two exercises left. If you guys are used to doing
Chris Heria style workouts, you would already know that
this is a walk in the park. This is super chill, but as you can see, my abs are fired up. This is a highly effective abs workout. If you’re looking for
something for fast results that you could do anywhere, you don’t need any prior
experience or knowledge, this is definitely the
routine to get started. Even if you’re advanced in training or you’re just short on
time like I am today, you can still get a great workout. You don’t have to kill
yourself and train super hard to still receive results. Now I’m gonna go ahead and
finish up this routine. We just have mountain climbers
to go and then bicycles. These two exercises back-to-back should bring up our heart rate
and start burning some fat. Let’s go ahead and knock
out the last two exercises. (upbeat hip hop music) – [Woman] Heria Music. (upbeat hip hop music) – And that’s that. It’s the last exercise right there. I really hope you guys
twisted as hard as you can, brought your knees to your elbows, and engaged that core,
regulated the breathing. Do not hold your breath
while doing these exercises or you’re gonna find it a
lot harder to keep going. I’m gonna go ahead and
finish this routine. We have three more sets to go. That’s gonna complete
this workout routine. Then I’m gonna meet you guys upstairs, show you guys what I’m gonna eat to supplement this workout
and to stay shredded. I’ll see you upstairs. (upbeat hip hop music) We are back upstairs and I just whipped up the post-workout meal. Let me break this down for you guys. We have five eggs with three yolks, onions, black pepper, and Himalayan salt. Then we have a whole grain slice of bread. This is Dave’s Killer Bread. This is one of my favorites. I usually never eat bread, but when I do, it’s Dave’s Killer Bread. Seriously, it has five grams of protein, five grams of fiber, 440
milligrams of Omega-3’s, and 20 grams of whole grains. Basically, it’s just a lot
better than normal bread. This is gonna be the post-meal for today. It’s really simple just like
the workout we did today. Simple, quick, effective
with real results. Personally, eggs for me is one of the best sources of protein. Whenever I eat eggs, I always feel super
swole the very next day. At the end of the day, the most simple rule is
calories in, calories out. If you’re on a caloric surplus, meaning that you’re
taking in more calories than your body is naturally
burning throughout the day, it’s gonna be a lot easier to gain weight. Depending on what you’re eating, you’re gonna be gaining
more fat or more muscle. If you’re on a caloric deficit, meaning that you’re intaking less than the normal amount of calories that you burn throughout the day, that means that you’re
gonna start leaning out, it’s gonna be a lot more
easier to lose weight. Again, depending on what you’re eating, it’s gonna determine that
outcome of your physique as well. You wanna make sure that
you’re eating the proper foods, not just the calorie intake, but the quality of the
calories that you’re eating. If you’re having enough
protein to fuel the muscles, which is about one gram per
pound of your body weight. Some people like to eat a lot of carbs. That’s actually not for me. I like to stay shredded and my body doesn’t react well to a lot of carbs. I’m always for the most part trying to eat as small of a portion of
carbs as possible if not, eating complex carbs as my carb intake. Complex carbs have a lot
more nutrients in them and are a whole lot better for you and will definitely get you
shredded versus simple carbs. Before my food gets cold, I’m gonna go ahead and start eating. Thank you guys so much for watching. If you’re still confused or you want more answers on nutrition, I’ll definitely be coming with
more nutrition videos soon. If you have any questions at all, just leave them down
in the comments below. I’ll try to get to them. If I don’t respond to you right away, I’ll definitely be responding in the next couple videos coming soon. Thanks again for watching. Smash that like button
if you enjoyed this video or if you learned something. The main message from this video is that you don’t need to be doing
all the hardest moves. In fact, you don’t even need to train the hardest you’ve ever
trained in your life every single day. There’s gonna be those days
where you feel fatigued or some days where you
just don’t have the time, but the key to getting in
shape and staying in shape and not just looking strong,
but actually being strong, that’s consistency. As long as you’re training
almost every single day and you have a consistent workout regimen, continuously progressing and
working towards your goals, you will definitely start to see changes and you will definitely
start transforming your body into the physique that
you’ve already dreamed on. On the contrary, I have seen people try to go as hard as they can
for the first month, 30 days, so forth, and then after that, they’ve exerted themselves
and they just stop. When you stop training,
within just a couple days, your muscles are already
starting to deteriorate. If you stay inconsistent
for up to two weeks, you’re already losing all the
progress that you’ve made. Don’t let your hard work
go to waste and remember, slow and steady wins the race. Work on your goals every single day, don’t give up, stay consistent, and eventually you’re
gonna reach your goals. As long as you know what
to eat and what to train, you’re good to go and you know
I always got you for that. Subscribe if you haven’t already. Every Thursday at 2PM, I’m always showing you
guys my workout routines, what I’m eating, and my
experience from all this. Definitely smash that like
button if you enjoyed this video. Share this video with a friend that’s trying to get shredded, and comment down below. Let me know what you want
the next video to be about. If you comment within the first 30 minutes of any of my vlogs, you always have a chance to
win some free Heria apparel. For access to my personal workouts that I do on a daily, weekly basis, then sign up right now to Become a member and get full access to my personal workout routines that I use to get in the best shape of my life. All the workouts are scaled beginner, intermediate, and advanced. It’s perfect for any fitness level and we also have a workout
generator that I created that creates workouts and workout programs specifically for you, your fitness level, and your fitness goals, Chris Heria style. Just input what style of training you wanna work out that
day, what muscle group, the level of difficulty, and how much time you have to workout, and then start training hard. Before I go, we have a California tour coming up in late April, early May. If you wanna join one
of our workout events, then go to
and sign up right now before we’re all sold out. I can’t wait to meet you and train hard. For everyone asking in
the comments section, I’m gonna be dropping
the music that you hear on this channel and on the THENX channel on my personal SoundCloud. Go over to my SoundCloud
and give me a follow ’cause as soon as I reach 10K follows, I’m gonna be releasing all of my music. Lastly, get ready for the brand new Heria apparel collection that’s coming out in just a couple days. This collection is very meaningful for me and every single piece has a message, things that I’ve learned through life that I know live by and mental jewels that I’ve dropped right
here on the channel. Stay tuned for those. Hopefully I can show you some of the collection in the next video coming and I will see you guys next Thursday. Mad love. Peace out. ♪ Imma make this time go Rolex ♪ ♪ Imma make this time go Rolex ♪ ♪ Listen right here lil’ mama, you bad ♪ ♪ The way I make you feel
like you just got the bag ♪ ♪ The Benney and that Gucci ♪ (thumping) Smash that like button guys. (thumping)


  1. This is my first Heria workout! I'm thrashed, you're a machine. Can't wait for the next workout. Thanks from Australia.

  2. Chris love your work man,,,, for eggs thats 5 eggs on daily basis??? Can we changes egss with banana?? I am afraid 5 egss will shoot my cholesterol??? Any thoughts please,,, tx buddy,,

  3. I struggled to finish 2 sets on my first go round, but I totally smashed the part at the end with the eggs. Almost thought about doing 4 sets of those!

  4. Love you Chris for helping me transform my body!! I’ve been binge watching you for the past month since I’ve found your videos. I Iove the quality and simplicity of your videos. What you do is amazing!!♥️

  5. Really good video Chris Heria, I have a question though when you do the ab-workout are your abs supposed to hurt? My one didn’t is it supposed to?

  6. I’m planning on doing fitness gurus ab workouts video series for a month, I’ll be adding Chris heria’s ab workout, the best

  7. Bro i just finished this. After the 1st set i thought… f this sh… although i was able to do the fully 4 sets! After the last one im thinking: “bro i have a little daughter to take care of ?“ ?????? big up and thanks for this

  8. 10:46 * picks up plate*.But before my food gets cold thank you guys for watching…….

    *Puts plate back down*. If your still confused.? *Talks for three more minutes

  9. Hi Chris, I see all the videos you are amazing, how about a video about the food that comes at breakfast, if you have it? or some food to start the day with energies, thanks, greetings from Peru

  10. Thank you for making these videos and for the application. You sir are a inspiration. I decided to get back into shape. You sir have one of the best tutorials videos I have ever seen. Im definitely following you. Please keep up the great work for us. Thank you sir!!

  11. I am doing the exercise from last 15 days and yes i have loose my weight my belly fat just like its vanished really nice feeling and on the way towards 6pack wow thanku "thenx" ***Love from Nepal***

  12. I dig your style. Been watching your videos. Downloaded your app, creating playlists on my YouTube channel. You are dope. I am so sick of pushing iron. I want to be so strong and this is a different way to do that. I have been watching other fitness guru's with Calisthenics, but you are the best. Your explanations are top notch. I am so thankful to have found what I was looking for. I have a long journey ahead of me but I am confident you will help get me there. A trainer I can trust knows what he's doing. ?

  13. Excelente video, sigo mucho tus rutinas me gustaría que dieras alguna información para personas que no comen carne con respecto al entrenamiento.

  14. Chris I’m new to Thenx but I love every minute of it I have never felt this pumped and excited to work out in my life I am a truck driver and I want to stay in good shape and stay healthy and Thenx is how I’m going to do that thank you for the hard work and dedication you have put in to helping me and everybody else stay in shape and stay healthy you’re awesome Chris keep up the good work!!

  15. Hey Chris i was wondering how long will it take me to make my abs really stand out.Im kinda skinny and I got abs but I have lower fat , not much but it’s there.I’ll appreciate it if you could respond to this comment!

  16. I’m gonna do this workout everyday and I’ll update y’all everyday just in case your 14 day 1 i weigh 140 ( I run a lap and walk a lap everyday around a track)

    Day 1:didn’t have the chance to go to the track . Did the workout once since I wanna start off easy. Lifted 10 pound weights 20 reps on each arm ( wanna build extra muscle) did struggle a bit with the planks but definitely felt the pressure in my core / abs. Not too bad

    Day 2: walked a lap , ran two laps non stop.Did the workout after one lap and did it again back got easier and I can now see a line on my abs will keep going 🙂

    Day3: hey i changed my workout I’m not doing this one anymore as it’s hard.Go to his recent workout “how to get defined abs” I’ll be there

  17. Good as usual. I have been doing Chris's exercises regularly for two years, (at least 4 times) a week. I usually take 3 workouts; chest development (push ups), abs and anything that includes cardio boosting. It generally helped me. However, I focused on my abs part but it looks like lower belly stays stubborn. Anyway, Chris has become my favorite sportsman. Much love from Rwanda.

  18. Parents: “Chris, what do you like to become, one of the best personal trainers in the world, a youtube celebrity or a legend?”
    Chris: “Yes.”

  19. I did workout today 3 sets , I enjoyed it must ,I'm feeling the pain Abit but it's good tho ! Night tym before dinner I will do again. ?
    I will keep updating , 1 month full workout
    Day / night ?

  20. Kisses ! Kit on the shipment of my rock n roll dance aerobics floor mats from Chris Heria * TM

  21. I subscribed when I saw Charis figure… And following for a long time.. Even I don't watch no one videos anymore without Chris..
    You are just awesome…
    Love from Bangladesh…

  22. What should you eat if you want to only gain muscle.. I don't really gain a lot of weight fast (high metabolism)

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