What's up guys? It's 2024, a brand new year, and finally time to get that six-pack you've always wanted. If you weren't able to get your six-pack last year... you could have been making the same mistake that so many people make. Aside from just not eating healthy, but also failing to focus on the right exercises involving the flexion, rotation, and extension of your torso.
Or you're just not training your abdominals frequently enough, and one time a week or two times for five to 10 minutes at the end of your workout just isn't enough. Which is why I created this workout that hits all the areas of your abdominals and involves the flexion, extension, and rotation of your torso. And these are the same exercises and workout style, high intensity interval training that I use to get my six pack abs, but also to.
to maintain them for over 10 years all year round. This workout requires no equipment and it's only eight minutes long, so you'll be able to commit to it every day. This is gonna allow you to increase the frequency of your abdominal training, especially if you make it into a morning routine, which is exactly what you need to finally get six pack abs this year in 2024. And of course, for the best results, you wanna make sure that your diet is on point. That means being on a caloric deficit if you have a lot of excess body fat. And if you need help with your nutrition, check out the many videos I've done, like how to start eating healthy or any of my high protein, low calorie meal videos.
With all that said, let's get this. this workout started. And like always, properly follow along and schedule this workout every day in 2024. Download the Heria Pro app in the App Store or Google Play Store, or just hit the link down in the video description below.
We have eight exercises for 45 seconds each with the 15 second break in between. That's gonna give us our high intensity interval burn. That's gonna have us burn way more calories and even hours after we finish this workout. So let's get down on the ground. First exercise we're gonna start off with is gonna be laying leg raises.
I'm gonna hold the bottom of this pole to help engage more of my upper abdominals as well. If you're doing this from home, you can hold the bottom of the couch. or your bed, or you can just do it without holding on.
Squeeze your abdominals. Every rep, point your toes. If you can lift your butt off the ground, even better. Squeeze.
You wanna get really used to this, we're gonna start doing this every single day. Almost there. All right, getting to the last 10 seconds. Five. Four, three, two, and one.
All right, give yourself a second to shake that off and catch your breath. The next exercise we're gonna go into is gonna be a little more intense. It's gonna be alternating single leg raises. So we're gonna do the same exact position, holding on just like this. Legs go out, one comes up, matches, down, and then matches.
Then alternate left leg first, up, down, down. Right, up, up, down, down. Left, up, up, down, down. You should feel it burning right now. Keep those legs as straight as possible.
Squeeze your core. Almost there. Last 10 seconds.
Here we go. 5, 4, 3, 2, and 1. Woo! Just off those two moves alone, your abdominals should already be on fire. Definitely in your lower abdominals, but also in your upper, especially if you're holding on just like me. Now the next exercise we're gonna get into is gonna hit your upper and lower abdominals with chair crunches.
So we're gonna get into a laying position, legs up like you're sitting in a chair, hands under your neck. I'm gonna crunch. Let's keep the consistency. Squeeze your core.
If this is the first time you're doing this, this may feel really difficult, and so you need to stop. Try not to, you can go ahead and slow down. But try to save your breaks for the rest time.
But for sure if it's your first time, definitely take a break and keep going. It's going to get a lot easier. Five, four, three, two, and one.
All right. Press that out. Moving on to the next exercise, we're gonna go for seated in and outs. From the same position, we're gonna put our fingers forward, lean back, and completely extend your legs just like this. If that's too difficult, just extend as far as you can.
But the goal is to extend your legs Just try to completely extend. You're gonna give a better quality rep, that's gonna give you way better results. Not just looking strong, actually being strong, let's go.
As you can see, we're using different angles to hit our abdominals as well, from a laying position, seated position, and the next exercise coming up, we'll be using rotations. Last 10 seconds. Five, four, three, two, and one. All right, go ahead and stretch that out. Next exercise coming up is gonna be twisting sit-ups.
We're gonna go ahead and turn around. I'm gonna lock my feet into this pole. You could do the same thing if you're using a couch or a bed, or you don't have to do this at all, really.
So we're gonna go down. Sit up, come to one side, down, sit up, go to the other side, twisting sit ups. Stay strong, breathe and pace yourself. Really focus on contracting your abdominals.
Almost there. Ten. Last five seconds. Here we go. Five, four, three, turn it up, two, last one.
All right, my abdominals are on fire and it's just been five minutes, five exercises. Moving on, we're gonna switch up to this position. Go into a plank position with plank knees to elbows, really emphasizing on our obliques again, just like we did with the previous exercise.
So from this position, you wanna bring that knee all the way up, touch the elbow and alternate. You don't wanna have your hips too high or too low, try to remain in this plank position. Release, squeeze, give it all you got. We're almost there.
Just have two more exercises to go after this. Almost there, here we go. Last 10 seconds.
Five. Four, three, two, and one. All right, we're almost done with this routine. Two more exercises to go. Next up we have bicycles, a total ab shredder.
So we're gonna get back on our back. From a laying position, you want your elbow and your knee to match up. Completely extend that leg. Let's keep it moving. This exercise is definitely gonna help you shred up, burn calories, burn excess fat to have your abdominals really popping out.
Remember, you're gonna have a lot better muscle definition if you have a lower body fat percentage. You're gonna look a lot more shredded. All right, these are the last 10 seconds. Let's make them count. We have one more exercise to go.
Let's go, kill it. Five, four, three, two, and one. All right, stretch that out. We're down to the last and final exercise, really working our entire ab. abdominals and our obliques with this last one, Russian twists.
This is an exercise I've been using forever and it's tested and tried by millions of tennis athletes around the world. It's definitely effective. We're gonna put our feet up, touch one side and really twist.
Now, if you can try to straighten out those legs. You're gonna get an even better contraction in your abdominals. But if you're just doing this for the first time, you can be like this, and as you do it, and the stronger you're gonna get, eventually you'll be able to keep your legs out just like that.
This is the last exercise, give it everything you got. Stay strong, stay breathing. We're almost there, we just have 10 more seconds. Five, four, three, really twist, two, and one. My abs are on fire in just eight minutes.
If you do this every day, or at least most days out of the week, guaranteed to have six-pack abs in just a couple short weeks this 2024. Look, we just trained abdominals for eight minutes with no equipment, and the results don't lie. They speak for themselves. And like I said previously, this is the same workout and exercises that I've been using for over 10 years, not only to get my six-pack abs, but to maintain them all year round. So congratulations to all of you that completed this workout with me.
I'm really excited for you guys to be doing this with me every single day, 2020. And I'm really excited to see your transformation. So tag me on Instagram, that's Chris Heria and comment down below every week, how your progress is going and what you would love to see on this channel in 2024. I'm trying to take this channel to the next level this year. It could be anything, whatever you're working on, skills, nutrition, more workouts, whatever it is, let me know down in the comment section below. I'll be back right here in just a couple more days, but in the meantime, subscribe if you haven't already with bell notifications on and check out this video.
You're absolutely gonna love it. I'll see you there. Mad love, peace out, baby.