2024 Six-Pack Workout Guide

Introduction

• Aim: Attain a six-pack in 2024.
• Common mistakes:
  • Poor diet.
  • Incorrect exercises focusing on torso flexion, rotation, and extension.
  • Insufficient training frequency.

Workout Plan Overview

• Exercise Type: High-intensity interval training (HIIT).
• Equipment: None required.
• Duration: 8 minutes.
• Frequency: Daily routine, ideally in the morning.

Key Tips for Success

• Maintain a caloric deficit if excess body fat is present.
• Check other resources for diet guidance: high protein, low calorie meal videos.
• Use the Heria Pro app for guidance.
• Workout Structure: 8 exercises, 45 seconds each, with a 15-second break.

Exercises Breakdown

1. Laying Leg Raises

• Focus: Upper abdominals.
• Tips: Hold a stable object; squeeze abdominals and point toes.

2. Alternating Single Leg Raises

• Position: Similar to laying leg raises.
• Execution: Alternating legs in a specific pattern.
• Aim: Burns lower and upper abdominals.

3. Chair Crunches

• Position: Legs up like sitting in a chair, hands under neck.
• Tips: Squeeze core, avoid unnecessary breaks.

4. Seated In and Outs

• Position: Seated, legs extended.
• Tips: Extend legs for quality reps; aim for strength.

5. Twisting Sit-ups

• Position: Feet locked under a stable object.
• Execution: Twist sides upon sitting up.

6. Plank Knees to Elbows

• Focus: Obliques.
• Tips: Maintain plank position, alternate knee-to-elbow.

7. Bicycles

• Position: Lying flat.
• Tips: Match elbow to knee; extend opposite leg.
• Benefit: Burns calories and excess fat.

8. Russian Twists

• Execution: Feet up, twist sides.
• Tips: Extend legs for a better contraction.

Conclusion

• Consistency is key: Aim for daily or most days of the week.
• Expected Result: Six-pack abs in a few weeks.
• Interaction: Tag progress on Instagram @ChrisHeria, comment progress on YouTube.
• Encouragement: Work towards personal transformation by following this routine and engaging with the community.