This vest is so expensive for me because in india currency is rupees and idk if it's cheap or expensive in ur currency but I can't afford it can u tell me an alternative like I can get it on home?
@@MinecraftClipzs13idk about the vest, but as someone who’s 10 years older than you, commit to being in shape now. It’s a lifelong decision that will only be easier to follow if you start now.
@@ye9945 ok thanks i am also commited to being in shape as well, I do cardio pretty much everyday, have some dumbells and I also do push ups, but can't afford to meal prep and go to the gym, because I don't have a job :(
1:47Legs Down Hold 2:47 Laying Leg Flutters 3:47 Laying Leg Raises 4:47 Laying Hip Raises 5:48 Crucifix 6:48 Russian Twists 7:48 Star Crunches 8:48 Bicycles 9:48 Switching Mountain Climbers 10:48 Side Plank Reach Throughs 11:48 Leg Flutters 12:48 Seated In And Outs 13:48 Side Boat Hold Crunches 14:48 Reach Ups 15:48 Crunch Reach Through 16:48 Plank Knees To Elbow 17:48 High Side Plank Raises 18:51 Plank Open And Close 19:51 High Plank To Low Plank 20:51 Plank Hold
Hey Chris I don't know if you remember but a few months ago I commented on one of your videos saying my dad had been diagnosed with lymphoma. Well after 6 tough months of treatment he's finally beaten it! Thanks for all your videos which kept me active (and sane) throughout his treatment haha. This 20 min ab workout will be the first workout I'm gonna do with my dad during his recovery. Love all you guys stay strong💪
That's amazing news Simon! super happy for you, your father, and your family! thanks for inspiring us and reminding us to never give up! i'd love to gift you as this week's winner for Heria Apparel, send a message on instagram to @heria.shop with your shipping info and size for you and your dad! much love
You’re not gonna believe this… I read your comment about your dad when you first wrote about him. I’ve been praying for him ever since. I even have him written on my prayer list - Simon’s dad. God is good! So happy for you and your dad!
incase you are in a hurry- 1:47 Legs Down Hold 2:47 Laying Leg Flutters 3:47 Laying Leg Raises 4:47 Laying Hip Raises 5:48 Crucifix 6:48 Russian Twists 7:48 Star Crunches 8:48 Bicycles 9:48 Switching Mountain Climbers 10:48 Side Plank Reach Throughs 11:48 Leg Flutters 12:48 Seated In And Outs 13:48 Side Boat Hold Crunches 14:48 Reach Ups 15:48 Crunch Reach Through 16:48 Plank Knees To Elbow 17:48 High Side Plank Raises 18:51 Plank Open And Close 19:51 High Plank To Low Plank 20:51 Plank Hold If this helped, please subscribe :)
Okay, so I’ve been doing this challenge since June 27th. I do this workout once every 3 days (2 sometimes 3 times a week) I’m sure I could do more if I wanted to, but this will suffice for now. It’s October 22 and it’s almost been 4 months. My goal was to do it for 3 months now I’ve extended it til the end of the year. I eat healthy for the most part staying away from unhealthy snacks and keep an active lifestyle. I have seen a significant difference in my body (not where I’d like to be yet) but the progress is definitely there. I don’t have a 6 pack as that takes months for it to show, but my abs are starting to become visible, and that’s more than enough motivation for me to keep going. It doesn’t get easier it’s still challenging and I don’t really expect it to get easier tbh. I haven’t skipped a day and I don’t plan on it. I’m going to come back to this comment when I complete this goal at the end of the year to let you know the results. I’d be more than happy to share photos with people and talk about our experiences together. Keep going and don’t give up!!!
@ I just turned 26, my upper abs are starting to show. I guess yeah I should note my height and weight. I’m 5’5 currently at 144 lbs. my obliques are also starting to show. My stomach has definitely decreased in size (I went from a 32 to a 29-30). The fat or “love handles” are still there but not like before. I’m still going and I’m almost there, but I did decide that after I reach my goal I’m going to change up my workout and focus more on my lower abs and obliques as I think they need some more work.
@@Yo-ng7hy Not sure if you're already doing cardio, but I'd recommend getting into running or HIIT. That will melt the fat off. You can't target fat with specific exercises, so this isn't the most effective exercise to lose love handles. Keep it up though!
I’m 30 used to be very fit got sloppy for 8 years, this was challenging. Mix up workouts too there’s heaps of other ab work videos I do a different one everyday
I’ve been doing this workout twice a week for about 8 months. No matter how many times I do it, it’s still challenging. I’ve added weights to a few of the exercises to add a new level of difficulty. Thanks for sharing this workout because it always makes me feel like a million bucks after I complete it.
Literally. I do this every week, 5-6 days, and I love it bc it never seems easy. I’m used to it, but never is it an easy workout which I like as it challenges me to do more and not be comfortable
I have been really depressed but I am so tired of it. Today at 1:14Am I got out of bed and on to the floor to do this workout. Never give up, right? I did the whole thing. I feel like maybe I am fighting for me again. I want to get stronger. I will get stronger!
@@OPbaiterOP Ay for sure. Ive been going to the gym every two days or so. Making sure I go 3-4 times a week. I start my routines by 20 minutes on the treadmill. 10 of those minutes are jogging and it's all inclined. I do full body workouts with the machines and weights then yoga at the end. I'm trying to cut out sugars in my diet and eat out less. Wanna get back into rock climbing maybe but I don't got the money. Anyhow, progress is being made. I'm getting stronger and I feel better and more flexible already. I am excited to keep on this path 😁
These are by the most challenging workouts, always know you are going to get it in and get it done, no small talk. Love his "you got this " attitude and how he makes you feel that if you keep at it, you can do this.
I hope this will help me a bit to get rid of that stubborn belly fat. And before you guys start judging I’m eating clean. I started with nextLevel diet two months ago and it’s working great but I just need to boost it up little more with this
Good for you man Just a friendly reminder you can't spot reduce belly fat by doing ab workouts. You most likely already know that since you're on a diet as well but just in case you didn't
Actually training a certain body part will only increase muscle on that spot, not remove fat specifically on that spot, the fat is burned all over the body
Get into a deeper caloric deficit or increase the cardio. Training abs will only make them a little more defined and stronger. Bodyfat is lost throughout the entire body. You can't control where you lose it. Keep grinding bro :)
Lost 10 kgs in just two months at home, following this workout twice per week. I really want to appreciate the fact that you are helping millions with these useful videos. Thanks a lot, Chris.
Hi chris i am 15 and just started this workout today. I can feel this is a huge improvment from my old workout. I can really feel my abs burning. I want to be a professional athetle and i was never in shape. Watching you vidoes have really helped me get in shape and i finally have a 6 pack after months of dedication. I would like to thank you a lot for being with me on this journey. You are an inspiration to me
@@Ermm99 yh rest sleep and rest is important. Because Ur muscles are suppose to grow on rest days. So if u take proper rest u should be able to see results. If u workout everyday ripping Ur abs that won't help. And diet is also important
42 year old Dad here working to break out of the Dad bod. Only got halfway through this video but I’m determined to make it all the way through someday soon. You’re a beast, bro. Never knew I could hate and love someone so much at same time, Chris! 😂 Thanks for helping all of us pursue better health and a better life.
I feel you! First months I did only half too. I stopped for half a year and restarted 8 months ago and now going through the whole video without a pause is normal for me, somedays it's tougher but some days like today the time just flies and suddenly it's the last planks. Good luck and keep it up even when some days it just doesn't feel like pleasure... I have never regretted after workout!
@@ΚερΚερ Hi! All my core muscles have appeared - lower pair of 6pack abdominals still have a bit fat on it but I think that's achieved by healthy diet and lifestyle as the muscles underneath are there. Quitting everyday alcohol and sugar and sticking to nutritious food has been the key for me so far. The obliques, lower back and gluteus are nicely pronounced. But most of all, I feel strong - keeping upright posture is not a chore.
I’m 42 as well with quite a belly. Today is my day 1trying this and couldn’t keep it.. boy my abs are burning.. I stopped half way thru the video.. will need more time
Chris Thank you from the bottom of my heart ! I used to smoke almost 7 -8 Cig per day and eat nothing but junk Food. 3 Months Back I started with these workout routines. I don't smoke anymore and I am pumped and motivated to be on this disciplined schedule for many more years to come. Thank you being my motivation. God Bless you !
Just over one month in doing this workout everyday and finally seeing my obliques getting more defined. Fasting for 16-18 hours seems to be the other side of the trick for me. 6'6" 21 year old male had been skinny fat for most of my life. Was at 224 lbs a month ago now at 216. Subcontioicuos fat went from 16.5% to 15.6%. Visceral fat went from 9 to 8. Thank you for your content and the journey. I will continue to do this every day until Christmas!
Remember that you don’t attract what you want, you attract who you are. So focus on love. Focus on happiness. Focus on feeling fulfilled and like you already have everything you’ve ever wanted. Focus on gratitude. You are a powerful source of energy. When you do this, you will get what you want because you are in alignment and focusing on all you have instead of a lack. Just know you have everything you have ever wanted. It’s already yours . Be joyful! Sending loving energy to you all. ❤️
@@kingston4313 bro i follow him from 1 yr can say more never expect something like abs within months at first it will devlope ur strength then ur core than visible ab but i would say this is best to follow
Hey Chris! Newcomer here in 2024!! Man I just shadowed this entire at home workout by you and let me proudly say..I am FEELING THE BURN!!🔥🔥🔥 I’ve never in my almost 32years of living ever taken working out serious or even cared to put in any work towards it.. but this year is different for me, I’ve got the biggest gut I’ve ever had I’m 5’5 and weigh currently at 188 and truth be told..I want to make a change in the way I handle my fitness lifestyle…doing this workout today along you made me realize two things, 1.This is not for the weak.. & 2.If you want to make a change in your health, then it’s going to require pain, sweat, tears, and sacrifice and most importantly as you mentioned numerous times in this video, NOT GIVING UP!!! It’s going to take all of that to keep going and I’m going to do my best to stay accountable and keep this train going that just started! Thanks Chris for being the guy I ran into today on UA-cam when looking for at home ab workouts! Much Respect and Blessings to you Brother!👊🏼😎💯
Kinda impossible to do all the way as an overweight person, but I'll give it my best daily. I'm on that grind right now and I'll see my goals come through. EDIT : Since this comment has gotten a lot of likes/traction. I am no longer doing this routine, however, I do train every single day and have lost 60 lbs since I made that comment.
I'm really thankful to Chris Heria for making me confident in doing these workouts 😊 I also am grateful to my son who introduced me to Chris...my son and myself are so excited to do these workouts and we do not miss one day...My son is now 15 yrs and I'm 41...Also I'm doing hie 20 min leg workout and 20 min cardio workout too..its totally shredding😊😊
Dude wtf, I came to this video because I was feeling my old abs "workout" wasn't really resulting in nothing, I was tiring the heck outta myself but didn't even feel my abs, but with these exercises it is hurting like hell and I love it. I'm definitely not being able to execute these with a good form, but I will build my way up through these days. Thank you so much!
@@Kevinpaul.07 till now, I haven't seen anything big mainly because my body fat is a bit high, but I do feel my abs more "hard" and when I contract it I can see it a bit more easily. It takes time! But overall, I am already feeling it actually is working (cause it is)
Hello Mr heria You might not see this but that’s alright. I used to be very skinny and mocked at school for being extremely weak. Then I discovered you and your workouts during confinement and I now have a beginners 6 pack and decent biceps. I just wanted to thank you for what you do and keep rocking. Love from Belgium
How long did it take to get decent results? What was your diet like? And how often do you do this workout? I’m 16 years old 5 10” and 50 kg please help 😔
3:47 Laying Leg Raises 12:48 Seated In And Outs 5:48 Crucifix 15:48 Crunch Reach Through 7:48 Star Crunches 8:48 Bicycles 18:51 Plank Open And Close Push Ups
I’m a young-at-heart, 60-year-old man who just started my social media journey, and I’m truly enjoying every moment of it! Discovering your UA-cam channel has been a game-changer for me. Your content has inspired me to focus on my fitness and well-being in ways I hadn’t considered before. Each video is not only informative but also motivating, making me feel like it’s never too late to improve myself. Thank you for creating such helpful and engaging content-it’s been an incredible support for my fitness journey, and I look forward to learning more with each video. Keep it up!
@@riderpsychopate yes, i have been doing it for more than a year and it works. 20 minutes everyday is not too much so i dont think rest is necessary, i also suggest doing intermittent fasting as Chris is also doing it (16hours~)
I’m gonna be like u bro. I was 13 with and chubby with no confidence. Am now 14 and turn 15 in 4ishmonths and am going at it I’m no longer chubby I just gotta get my abs to show. I am confident that I’ll look good by the time I’m 15
I am 62 years old and absolutely LOVE these workouts! You don't need a bunch of fancy stuff to get and stay in shape. I use these workouts in conjunction with a pull up bar, fitness bands and a bosu ball. I am a former competitive runner/cyclist/triathlete that suffered from an Epstein-Barr infection in 2007. These workout are just the ticket. Thanks Chris!! Keep them coming!!
day 14: felt good to get back on the grind and a lesson i learnt is to think of rest days as "growth" days. You want to make sure you give your body time to grow.
Day1: feeling great Day2:skipped Day3:My abdominals are on fire Day4:the pains gone (Day5 ,Day6 : wasn't at home for the entire two days: skipped) Day7: was able to follow him continuously till 13:00 without breaks then my legs got on fire :D Day8:played basketball for 2.5+hours body's down(skip) Day9:skip too ;-; Day10:was able to follow till 14:00 :D Day11:skip Day12: followed till end with one extra 10sec break in bw (No change in body whatsoever yet) Day 17 maybe? I forgot to write the other days 12-17 (5 days and did 3 days) Day18:yos Day19:yos Day20:can barely see some lines near my abdominal when I stretch my hand really far(but still too much fat accumulation) Day21:yosh Day22:skip day23 skip day 24 skip day 25 yosh day26;skip day27:yosh(someone suggested that i should change my diet as well so gonna do that too from tomorrow,btw i am not taking anything with much sugar :D) (i feel like my volume(body shape) increased in the past 4 days maybe im doing something wrong,will try some changes) UPDATE UPDATE so i have been using my other phone which didnt had my account signed in so wasnt able to update the streak ITS EXAM WEEK sooo yaa i have done 3 times in the last 11 days so now it might be day 38;
Bro remember you need to watch what you eat too! Love the effort you’re putting in but you will only get good abs if you have low body fat, and to do that you need to eat healthy!
I’m a 60 yr old female, just starting out getting back in shape. I did my best and didn’t DIE! Plan to keep getting stronger with this one. Thanks for a great video
I’ve been doing this for almost a week and my abs are feeling harder and stronger. I’m able to do these exercises much easier now from before. For anyone out their wondering about this, just go with it and don’t give up. Stay motivated y’all! 💯😎
I've been doing this routine 2x a week and today it's the first time I'm doing it without pauses. I'm still going on my own pace and some exercises aren't done perfectly, but I'm proud I could handle it until now. I'll give an update in another month April update: I've started a bulk but not even that is an excuse to not train core and abs. It's slightly becoming easier and accessible and I'll be continuing my 2x weekly routine, even though my abs will probably disappear trough time XD
@@tanmayrane8726 ofc you can and should, even though is in a bulk or in a cut. remember that your abs will help you in balance, strength training and calisthenics. good job mate, don't give up
I'm a beginner and honestly I love it will be going at it again. I'm from Jamaica and do appreciate the time you take to give us these wonderful workouts
Lots of love, respect and gratitude from Pakistan 🇵🇰 Long time subscriber but have been doing it religiously every other for past 20 days and see huge difference, not only in abs but also in my posture, strength, power etc.
I did this for just a day, I couldn’t laugh out loud cause my abs hurts. Today is my second day of exercise. happy I come across your channel. I have subscribe and I’m loving every bit.
I have been doing this for 3 months now and I'm starting to see results on my body and weight! Went from 70kg and I'm at 63kg now. Slowly but surely, I trust the process, thank you so much for this!
@@noemianzini5385 at first i do it once a week cos the muscle sore was rlly bad for me but after awhile i do it 2 times a week and now i do it 3 times a week!! i usually space out the days so id do it like on mon/thurs/sat!
@@cristiiiyt5973 I do intermittent fasting every weekday and weekends I usually eat whatever I want but I eat lesser carbs and eat more meat/food with high in protein :)
Great workout, quick results in 2 weeks,( 3 times a week) , my abs feel different and are far more visible. Highly recommend this workout even if it seems difficult at first sight.
Currently obese as of today, Thursday morning (Oct. 28,2021), road to shredded six pack and obliques within the next six months. Thank you Chris Heria, you were why I started working out, If it weren't for you I might have never discovered my love for working out, much love!
Honestly, one of the biggest things I learned how to do during my two months of improving my fitness is how not to give up. This video was insanely challenging, but I at least attempted to do every workout, even if I couldn't do them very well. Baby steps are bigger than you think
I 'm 72 years old and I have been watching your videos. I'm looking forward to starting on the ab exercises. I've been on the carnivore diet now for 9 months and lost over 60 lbs, now I'm ready to get my abs to show muscle. Thanks for your instruction and guidance.
1 year from this video I could truly say this workout routine has stuck with me and it has worked wonders, but the main key is consistency just remember that.
@@SkylineR21 Yes sir I do it Monday through Friday of course I take my rest days, but I usually do it after my workout definitely builds muscle and shapes your abs
I just turned 50 a few months ago and have followed Chris for years. He always inspires me to be a better version of myself. I would call you a robot but you have too much ❤
I remember when I started doing this workout I had to pause like 5 times and now I can do it without breaks (if you don't count the ads haha) great workout, I am seeing results:)
@@Kevinpaul.07 well I don't have a six pack (that's not even my goal and I don't want to be in a calorie deficit right now) though you can see that I have good abs. In general this workout helps to improve my posture and also my heart rate has improved from each workout to the next. I started in May and it has become easier in July so yes you should just get started.
Starting this workout today! I’m 18 and I really want to put my body in better shape…. gonna do this workout 2/3 times a week and I’m going on fitness 2 times a week. Gonna cut out sugar and bread, let’s see how it will go… updating every week!
Recovering from 5 gunshot wounds. Need this workout. Day 1 Just finished 100 push-ups 55 sit-ups and 50 burpees Thanks for the motivation Loved1. Respectfully, Joshua David
Thank you big Chris Heria, your training has helped me a lot here in Brazil, I'm a beginner in calisthenics and I've been getting good results, thanks to you and the whole THNEX team! Peace! 🇧🇷
If anyone is wondering if this routine is good or not im here to tell you that its very good i got so much improvement within 1 month doing this 3 times a week. Even if you cant do it do as much as you can and as the days go by you will be able to do more and more. Hope this helped
Thanks a lot Chris ! I had been doing a bunch of useless exercises aiming the abs, like 180 crushes twice a day and still had seen no results even though I was doing it for 1.5 months or so, but now I been doing this workout session of yours twice a day (one restday a week) and damn it's been only 2 weeks or so and I have started to see great results, thanks a lot once again, for those u r doing this u got this buds !! Keep doing em' be consistent n u will see the results! ❤
Alr so I'ma do this everyday until I achieve my goal and then some and show my progression here. Side note - I'm a swimmer and do 90 minutes of swim 3x a week and I'm 13. Like this to remind me to come back! Day 1 done but very tired and my abs are burning like hell but not seeing anything yet which was expected. Day 2 done my abs were sore from yesterday but still burning no noticable difference yet but I feel a bit stronger!
dont let this discourage you but nobody sees progress in just a few days after startinf to work out it took me a month or mkre to see some good changes, dont give up bro!
@@swanson6845 hhhhh, one day rest. 6 days per week. It will get easier after a while. Now I do push ups after this workout is done. You’ll get there buddy. You can do it
@@QianQian_bb careful not to overdo it, last time I was in your situation I had already developed an eating disorder and heavy heartburn. Twice a day with one rest day and that much cutting sounds like your body will be praying for death in some decades
By using these Chris Heria workouts I learned to take that 3 to 5 second rest when I need it but get back to it and not give up now I don't need those little breaks this was a game changer for me thank you for helping me with my discipline
@@MarioRmz1996 What I would do is take 30 seconds rest 30 seconds exercise instead of 45 15, once you can though increase the time but for now if you PHYSICALLY cant do the later sections id do this, or use the heria pro app you can change the difficulty on there
Been doing this for about 2 weeks now and I've NEVER seen so many changes in my body in such a short amount of time. I'm already starting to see my six pack even though I don't have a low body fat level. I'm an athlete so this is very helpful to me. You're a real one and you earned a sub 👍
I have tried other ab work out vidoes that caused ab crams within the first 30 seconds. With this video I got through the entire workout with no ab crams. Truely amazing.
I'm 41 years old and absolutely loving your workouts. You definitely push me to get stronger and it's starting to show for the first time in over 20 years I have abs again lol. I will continue training with your videos. Thanks for the help.
I got to the end, struggled in the second half, but I tried every exercise and got to the end! I'll keep trying and won't give up! THIS WAS SUPER INTENSE!!
@Alaa_Gdh it’s one of the best abs workouts video in UA-cam and it’s very effective, I’ve done it for two months and two abs have started to pop up on my stomach.
Ah yes as a 14 year old boy this has helped me a lot cause my autism has been bringing me down and I wanted to work out so I can finally hear my autism and I can stop thinking about self harm..I thank you a lot dude you made me the man i wanted to be
I just want to say thanks you for making my life so much better. i was a twig and now i’m actually gaining muscle. you helped me through my depression and i finally feel better about my mental health! thank you so much!
Whenever I felt its good enough and my body can take no more, everytime I heard him say " do not quit you're almost there" which definitely helped me keep going. Thanks Chris 💪🏾
Hello Chris, Thank you so much for this workout. I started 7 days ago couldn’t finish the workout for 4 days and quit in between at about 13 minutes, and today I completed it. In a couple of exercises I did quit on 40 seconds bit managed to complete it. Looking forward to push myself even further beyond. Thank You again
I am an absolute beginner to core exercise. So I am going to do all exercise but with a little change I will start it with 5 second exercise & 10 second rest.( I think its great to do little exercise on regular base then completely exhaust on the first day) And in each succesive day i will add 1 sec to my exercise but no change in rest. And in end of the month my exercise time will be atleast 25 seconds and 10 seconds rest between them.
Coming back everyday 👍 Day 1: kept pausing throughout workouts but still finished kinda sweaty 🙏✅️ Day 2:still struggled but finished 👍✅️ Day 3:Can kinda last longer on some exercises 🙏✅️ Day 4:Finished strong 👌✅️ Day 5: wasn't home wasn't able to do it❌️ Day 6: Finished 👌✅️ Day 7: feels easier 🙏✅️ Day 8 :❌️ Day 9:❌️ Day 10:❌️ Injured my leg and wasn't able to do it for 3 days Day 11: Finished✅️ Day 12:Finished and did all of them without stopping except like 3✅️ Day 13:Finished ✅️ Day 14:Finished ✅️ Day 15:Done ✅️ Day 16:Finished ✅️ Day 17:Done✅️ Day 18 done✅️ Day 19:✅️ Day 20:done ✅️ after 31 days imma do his 30 minute workout not counting the days I missed 👍 Day 21:missed❌️ Day 22:done✅️ Day 23:done✅️ Day 24:done ✅️ Haven't been motivated this past week so I missed a couple days but I got back to grinding 🙏👍 Day 25:Done✅️
This workout is amazing!!! First day was really hard but I stayed consistent and did this twice a week. The results are insane. Thank you!!! I recommended this to my friends as well.
I have really started being consistent with your program and am just loving it . following your workout almost everyday . love you all and stay positive always.
Not my post but here: 1:47 Legs Down Hold 2:47 Laying Leg Flutters 3:47 Laying Leg Raises 4:47 Laying Hip Raises 5:48 Crucifix 6:48 Russian Twists 7:48 Star Crunches 8:48 Bicycles 9:48 Switching Mountain Climbers 10:48 Side Plank Reach Throughs 11:48 Leg Flutters 12:48 Seated In And Outs 13:48 Side Boat Hold Crunches 14:48 Reach Ups 15:48 Crunch Reach Through 16:48 Plank Knees To Elbow 17:48 High Side Plank Raises 18:51 Plank Open And Close 19:51 High Plank To Low Plank 20:51 Plank Hold
I love this workout!! Im a competitive salsa dancer and i joined a professional team where everyone was already in shape with visible sixpacs except from me. Your workouts have given me big results along with weight training. Thank you!!
Hi Chris, my names Andy, and I've been using your workout routines to start mine journey. I've always been self conscious about my weight and in my years of highschool. My brother used your videos to begin his journey a few years back, and I'm going to use your videos as well to begin mine. I've been seeing so much progress and I'm quite happy that I'm starting these workouts. Thank you, Chris.
when i first started, I had to take breaks every 20seconds, now a few months later I can do the whole workout with about 4 short breaks, rly proud of my improvement and can't wait to see my progress in a few months time
I’ve come across lots of other UA-cam trainers but your workouts are the most thorough and effective. I truly appreciate your work Chris. 47 going on 25! Thanks
These workouts really helped me along my fitness journey, I use to struggle to do these couple months ago but now I’m smashing these 💪🏾🦍 came 203 pounds (majority fat) now I’m at 165lbs 😁
@@alanzheng8435 agree at first days it is very hard...im at the first 15 days im doing this...and i have to say im very close to see my 6pack in only 15 days..workout became easier but its still Hard,hope to get stronger in next month to master this 20mins
Pick up a weight vest here and star burning more calories and building more muscle: chrisheria.com/collections/weight-vest
would you recommend for 13 year old
All this in one set?
This vest is so expensive for me because in india currency is rupees and idk if it's cheap or expensive in ur currency but I can't afford it can u tell me an alternative like I can get it on home?
@@MinecraftClipzs13idk about the vest, but as someone who’s 10 years older than you, commit to being in shape now. It’s a lifelong decision that will only be easier to follow if you start now.
@@ye9945 ok thanks
i am also commited to being in shape as well, I do cardio pretty much everyday, have some dumbells and I also do push ups, but can't afford to meal prep and go to the gym, because I don't have a job :(
1:47Legs Down Hold
2:47 Laying Leg Flutters
3:47 Laying Leg Raises
4:47 Laying Hip Raises
5:48 Crucifix
6:48 Russian Twists
7:48 Star Crunches
8:48 Bicycles
9:48 Switching Mountain Climbers
10:48 Side Plank Reach Throughs
11:48 Leg Flutters
12:48 Seated In And Outs
13:48 Side Boat Hold Crunches
14:48 Reach Ups
15:48 Crunch Reach Through
16:48 Plank Knees To Elbow
17:48 High Side Plank Raises
18:51 Plank Open And Close
19:51 High Plank To Low Plank
20:51 Plank Hold
Thank you
Thanks
Thanks mate
There’s the legend. Thanks man
can't believe plank side to side wasn't added in the twist section... its a killer
Hey Chris I don't know if you remember but a few months ago I commented on one of your videos saying my dad had been diagnosed with lymphoma. Well after 6 tough months of treatment he's finally beaten it! Thanks for all your videos which kept me active (and sane) throughout his treatment haha. This 20 min ab workout will be the first workout I'm gonna do with my dad during his recovery. Love all you guys stay strong💪
That's amazing news Simon! super happy for you, your father, and your family! thanks for inspiring us and reminding us to never give up! i'd love to gift you as this week's winner for Heria Apparel, send a message on instagram to @heria.shop with your shipping info and size for you and your dad! much love
@@CHRISHERIA Ehrenmann
@@kelo17 auf alles sogar
@@CHRISHERIA solid
You’re not gonna believe this… I read your comment about your dad when you first wrote about him. I’ve been praying for him ever since. I even have him written on my prayer list - Simon’s dad. God is good! So happy for you and your dad!
I’ve never been happier to see an unskippable ad
Lolll😂😂😂😅
bruh
I’m not skipping the ones that are skippable either😂😂
😂😂😂😂@@blacksinatra9529
I have primium😢
incase you are in a hurry-
1:47 Legs Down Hold
2:47 Laying Leg Flutters
3:47 Laying Leg Raises
4:47 Laying Hip Raises
5:48 Crucifix
6:48 Russian Twists
7:48 Star Crunches
8:48 Bicycles
9:48 Switching Mountain Climbers
10:48 Side Plank Reach Throughs
11:48 Leg Flutters
12:48 Seated In And Outs
13:48 Side Boat Hold Crunches
14:48 Reach Ups
15:48
Crunch Reach Through 16:48 Plank Knees To Elbow
17:48 High Side Plank Raises
18:51
Plank Open And Close
19:51 High Plank To Low Plank
20:51 Plank Hold
If this helped, please subscribe :)
Thx chiga chad
Ty
Thanks Macha
Thnxx
Thanks bro you just saved my life
He makes it look so easy. And he does all this while talking calmly. Chris is on a whole other level.
Thank you for not saying "whole nother".
Practice
they level same with Cr7
He really like to lie when he Said " I'm sweating" 😂😂
It’s a voiceover
Okay, so I’ve been doing this challenge since June 27th. I do this workout once every 3 days (2 sometimes 3 times a week) I’m sure I could do more if I wanted to, but this will suffice for now. It’s October 22 and it’s almost been 4 months. My goal was to do it for 3 months now I’ve extended it til the end of the year. I eat healthy for the most part staying away from unhealthy snacks and keep an active lifestyle. I have seen a significant difference in my body (not where I’d like to be yet) but the progress is definitely there. I don’t have a 6 pack as that takes months for it to show, but my abs are starting to become visible, and that’s more than enough motivation for me to keep going. It doesn’t get easier it’s still challenging and I don’t really expect it to get easier tbh. I haven’t skipped a day and I don’t plan on it. I’m going to come back to this comment when I complete this goal at the end of the year to let you know the results. I’d be more than happy to share photos with people and talk about our experiences together. Keep going and don’t give up!!!
Ngl whats ur age and how visible are youre abs can ya explain plz?
@ I just turned 26, my upper abs are starting to show. I guess yeah I should note my height and weight. I’m 5’5 currently at 144 lbs. my obliques are also starting to show. My stomach has definitely decreased in size (I went from a 32 to a 29-30). The fat or “love handles” are still there but not like before. I’m still going and I’m almost there, but I did decide that after I reach my goal I’m going to change up my workout and focus more on my lower abs and obliques as I think they need some more work.
@@Yo-ng7hy Not sure if you're already doing cardio, but I'd recommend getting into running or HIIT. That will melt the fat off. You can't target fat with specific exercises, so this isn't the most effective exercise to lose love handles. Keep it up though!
@ agreed !! Yes I’m already doing hiit twice a week as well, I don’t do cardio every day though
I’m 30 used to be very fit got sloppy for 8 years, this was challenging. Mix up workouts too there’s heaps of other ab work videos I do a different one everyday
I’ve been doing this workout twice a week for about 8 months. No matter how many times I do it, it’s still challenging. I’ve added weights to a few of the exercises to add a new level of difficulty. Thanks for sharing this workout because it always makes me feel like a million bucks after I complete it.
Literally. I do this every week, 5-6 days, and I love it bc it never seems easy. I’m used to it, but never is it an easy workout which I like as it challenges me to do more and not be comfortable
What about the results?
Yes what about the result
what sort of food you take ?
Have you seen any results yet
I have been really depressed but I am so tired of it. Today at 1:14Am I got out of bed and on to the floor to do this workout. Never give up, right? I did the whole thing. I feel like maybe I am fighting for me again. I want to get stronger. I will get stronger!
Proud of you king! 👏 keep it up bro 💪
@@uzairumar237 Yo thanks G! Since then I've gotten a gym membership and have continued to get stronger. Thank you for the support, King 👑!
Let’s go bro!!! Don’t give up
@@ThoughtfulStoic update your progress bro I am curious
@@OPbaiterOP Ay for sure. Ive been going to the gym every two days or so. Making sure I go 3-4 times a week. I start my routines by 20 minutes on the treadmill. 10 of those minutes are jogging and it's all inclined. I do full body workouts with the machines and weights then yoga at the end. I'm trying to cut out sugars in my diet and eat out less. Wanna get back into rock climbing maybe but I don't got the money. Anyhow, progress is being made. I'm getting stronger and I feel better and more flexible already. I am excited to keep on this path 😁
Me: *Dying*
Chris: last ten seconds
🤣😭💀!!
Same hahaha
Like holy fuck ,dying
ya ya
Be honest, first 10 second ...😅😂
These are by the most challenging workouts, always know you are going to get it in and get it done, no small talk. Love his "you got this " attitude and how he makes you feel that if you keep at it, you can do this.
I hope this will help me a bit to get rid of that stubborn belly fat. And before you guys start judging I’m eating clean. I started with nextLevel diet two months ago and it’s working great but I just need to boost it up little more with this
Trust the process bro it’s been working for me!
@@imvlix TY
Good for you man
Just a friendly reminder you can't spot reduce belly fat by doing ab workouts. You most likely already know that since you're on a diet as well but just in case you didn't
Actually training a certain body part will only increase muscle on that spot, not remove fat specifically on that spot, the fat is burned all over the body
Get into a deeper caloric deficit or increase the cardio. Training abs will only make them a little more defined and stronger. Bodyfat is lost throughout the entire body. You can't control where you lose it. Keep grinding bro :)
Lost 10 kgs in just two months at home, following this workout twice per week. I really want to appreciate the fact that you are helping millions with these useful videos. Thanks a lot, Chris.
I think we should do it everyday except Sunday
@@minhtriho-cl6ioit to much you should rest 1 day after around 3-5day of work
@@minhtriho-cl6ioThis is ur choice. The results will came even u are going to do that workout 2-3 times a week. Consistence is the key.
@@minhtriho-cl6io homie abs is also a muscle, if u doing it 5 days a week ur not doing it in a intense way
@@dak7726e I thinks he said would do it everyday besides Sunday.
Hi chris i am 15 and just started this workout today. I can feel this is a huge improvment from my old workout. I can really feel my abs burning. I want to be a professional athetle and i was never in shape. Watching you vidoes have really helped me get in shape and i finally have a 6 pack after months of dedication. I would like to thank you a lot for being with me on this journey. You are an inspiration to me
@Sam Ang Bro I started with cardio and did it for atleast a year. Then I started doing this for around a month
@Sam Ang It takes 5 Months
Im 15 and I started Working Out 2 years ago
What workouts did you do
Huh it worked for me in 1 month, i think it’s more about your diet and how much sleep you get
@@Ermm99 yh rest sleep and rest is important. Because Ur muscles are suppose to grow on rest days. So if u take proper rest u should be able to see results. If u workout everyday ripping Ur abs that won't help. And diet is also important
I’m a total first timer, 105 pounds and like 0 muscle mass…17 yrs old and this is a challenge, will 100% be following this a lot
update?
42 year old Dad here working to break out of the Dad bod. Only got halfway through this video but I’m determined to make it all the way through someday soon. You’re a beast, bro. Never knew I could hate and love someone so much at same time, Chris! 😂 Thanks for helping all of us pursue better health and a better life.
Good luck to you man ❤❤
I feel you! First months I did only half too. I stopped for half a year and restarted 8 months ago and now going through the whole video without a pause is normal for me, somedays it's tougher but some days like today the time just flies and suddenly it's the last planks. Good luck and keep it up even when some days it just doesn't feel like pleasure... I have never regretted after workout!
@@marvinmitt4575sorry if it comes out of the blue, but what difference have you noticed on your body?
@@ΚερΚερ Hi! All my core muscles have appeared - lower pair of 6pack abdominals still have a bit fat on it but I think that's achieved by healthy diet and lifestyle as the muscles underneath are there. Quitting everyday alcohol and sugar and sticking to nutritious food has been the key for me so far. The obliques, lower back and gluteus are nicely pronounced. But most of all, I feel strong - keeping upright posture is not a chore.
I’m 42 as well with quite a belly. Today is my day 1trying this and couldn’t keep it.. boy my abs are burning.. I stopped half way thru the video.. will need more time
I’m a first timer. 73 yrs young. Wasn’t able to do all exercises, but most. Thank you
good job
good job sir !
good job!!!!!!
Wasn’t able to everything 1st try either (15yr old here)
Thanks dude@@kaamiyada
Chris Thank you from the bottom of my heart ! I used to smoke almost 7 -8 Cig per day and eat nothing but junk Food. 3 Months Back I started with these workout routines. I don't smoke anymore and I am pumped and motivated to be on this disciplined schedule for many more years to come. Thank you being my motivation. God Bless you !
Wish you the best dude sont quit
That's really impressive man. Good job!
Don't quite! ♡
@@opalefay1878 I don't think he is that quite
I like how you didnt include eating healthy 😂
ME IN WARMUP: DYING
CHRIS IN WARMUP: "Nice little warmup" 2:34
IM COOKED☹
Same
It gets easier dw
Wait really? It's not that hard for me..
@jethheriee yea cause it not that hard it literally called a warm up it shouldn't be that hard 🤷♂️
If your dying from the warm up you have a long way to go before getting any abs. Just being honest 🤷♂️
My favorite words are “5, 4, 3, 2, and one”
Fr😂😂
Mines "Allrighttt"😂
😂😂😂
😂
Mine is all done
loved this workout, i also loved the extra ten seconds rest from the youtube ads
i have youtube premium 😭
@@acuratz872 suffering from sucess
Lol same
@@tehlyahill970 who didnt...espexialy for beginers like me :)
Too much exercise
Always that I’m about to give up he says “don’t give up yet, we’re almost there” and I continue. I’m transforming my body thanks to this videos
Fr bruh he's reading our mind
Just over one month in doing this workout everyday and finally seeing my obliques getting more defined. Fasting for 16-18 hours seems to be the other side of the trick for me. 6'6" 21 year old male had been skinny fat for most of my life. Was at 224 lbs a month ago now at 216. Subcontioicuos fat went from 16.5% to 15.6%. Visceral fat went from 9 to 8.
Thank you for your content and the journey. I will continue to do this every day until Christmas!
Best 3 minutes workout I've ever had
What
me too 💀🤣🤣
😂😂😂
@@dailyofday it’s a joke 😭
I was done after 1.5 exercises lol
The Ad breaks were really welcome for the extra rest time
Don’t be a little baby
The one time I was happy because of an ad
😂😂
You had ads? Lol
@@BlueCollarHauler same ahahahaha
\
Me: "Sees ripped 6-pack ABS"
Chris: "I lost my ABS !"
Me: 🤨
LOL, my same reaction! If he lost them the rest of us are screwed
I wax thinking the same thing
He didn't, there was no change after 24hrs
@@KingUsyk Do you really think one day eating trash could change that body??? I hope you don't 😂
@@GreasyGoat5698 Did I say that?
(Leg Down Hold) 1set 45sec and 15sec rest
(Leg Flutters) 1set 45sec and 15sec rest
(Leg Raise) 1set 45sec and 15sec rest
(Lay Hip Raise) 1set 45sec and 15sec rest
(Crucufix) 1set 45sec and 15sec rest
(Russian Twist) 1set 45sec and 15sec rest
(Crunches) 1set 45sec and 15sec rest
(Bicycle Twists) 1set 45sec and 15sec rest
(Mountain Climber) 1set 45sec and 15sec rest
(Side Plank Through)
Both sides 1set 45sec and 15sec rest
(Seated Leg Raised) 1set 45sec and 15sec rest
(Seated In & Out) 1set 45sec and 15sec rest
(Side Pump) 1set 45sec and 15sec rest
(Reach Up) 1set 45sec and 15 sec rest
(Crunch Reach Through) 1set 45sec and 15sec rest
(Plank Knee to Elbow) 1set 45sec and 15sec rest
(High Side Plank Raise) Both sides 1set 45sec and 15sec rest
(Plank Open Closed) 1set 45sec and 15sec rest
(High Plank To Low Plank) 1set 45sec and 15sec rest
(Plank) 1set 45sec and 15sec rest
been doing this for 2 years straight and still to this day. Thank you for everything Chris
Yo Borzah. Can't believe this is you! Been a fan of your smile for years.
Explains why you are in such good shape.
me too but unfortunately i didn't reach his level yet 😩
How is it possible the video was released 1 year ago👌👌
Impossible
Nice! 🔥😎
For a beginner that was crazy. It’s so great when u motivate during the workout. Words are just as strong as actions
Hopefully you're still doing the workout, can you update on any progress you've made so far?
I do this once a week
Been consistent for about a month now and it works but hear me out, you need to try your best with each exercise and eat correctly to see your results
Have you been keeping up with it
Yes, IDK about the "for all levels" statement lol
Remember that you don’t attract what you want, you attract who you are. So focus on love. Focus on happiness. Focus on feeling fulfilled and like you already have everything you’ve ever wanted. Focus on gratitude. You are a powerful source of energy. When you do this, you will get what you want because you are in alignment and focusing on all you have instead of a lack. Just know you have everything you have ever wanted. It’s already yours . Be joyful! Sending loving energy to you all. ❤️
Thx bro, you are awesome!
WTF is this? Who you are? Gandhi's reincarnation?
Love this comment 🥰
Thanks king
Thnx bro ✌️
Doing it for 5 months.(3 video sets) Finally, I have abs. Thank you
Explain by 3 video sets?
Nahh no way u do it 3 video sets im already dying doin 1
Bro how 5 months and 3 sets ?!😮
@@kid_naruto5015 he does the exercises in the vid 3 times each
@@kid_naruto50150:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01 0:01
What a brutal workout. That was an amazing 1 hour workout in just 20 minutes, judging from how hard I 'm breathing and sweating!
I'm agree😂
Lmao
i complete in 29 min(1 yr of doing this)
@@vikaskumar-cu3ibgoood results?
@@kingston4313 bro i follow him from 1 yr can say more never expect something like abs within months at first it will devlope ur strength then ur core than visible ab but i would say this is best to follow
Hey Chris! Newcomer here in 2024!! Man I just shadowed this entire at home workout by you and let me proudly say..I am FEELING THE BURN!!🔥🔥🔥
I’ve never in my almost 32years of living ever taken working out serious or even cared to put in any work towards it.. but this year is different for me, I’ve got the biggest gut I’ve ever had I’m 5’5 and weigh currently at 188 and truth be told..I want to make a change in the way I handle my fitness lifestyle…doing this workout today along you made me realize two things, 1.This is not for the weak.. &
2.If you want to make a change in your health, then it’s going to require pain, sweat, tears, and sacrifice and most importantly as you mentioned numerous times in this video, NOT GIVING UP!!! It’s going to take all of that to keep going and I’m going to do my best to stay accountable and keep this train going that just started! Thanks Chris for being the guy I ran into today on UA-cam when looking for at home ab workouts!
Much Respect and Blessings to you Brother!👊🏼😎💯
Four month progress report?
Kinda impossible to do all the way as an overweight person, but I'll give it my best daily. I'm on that grind right now and I'll see my goals come through.
EDIT : Since this comment has gotten a lot of likes/traction. I am no longer doing this routine, however, I do train every single day and have lost 60 lbs since I made that comment.
Keep going. Trust the process.
You will! It always works if you stick with it, and great job so far!!
Go get it bro!
you've got this bro push on!
Trust in the ABS
I'm really thankful to Chris Heria for making me confident in doing these workouts 😊
I also am grateful to my son who introduced me to Chris...my son and myself are so excited to do these workouts and we do not miss one day...My son is now 15 yrs and I'm 41...Also I'm doing hie 20 min leg workout and 20 min cardio workout too..its totally shredding😊😊
Dude wtf, I came to this video because I was feeling my old abs "workout" wasn't really resulting in nothing, I was tiring the heck outta myself but didn't even feel my abs, but with these exercises it is hurting like hell and I love it. I'm definitely not being able to execute these with a good form, but I will build my way up through these days. Thank you so much!
Results
@@Kevinpaul.07 till now, I haven't seen anything big mainly because my body fat is a bit high, but I do feel my abs more "hard" and when I contract it I can see it a bit more easily.
It takes time!
But overall, I am already feeling it actually is working (cause it is)
Hello Mr heria
You might not see this but that’s alright. I used to be very skinny and mocked at school for being extremely weak. Then I discovered you and your workouts during confinement and I now have a beginners 6 pack and decent biceps.
I just wanted to thank you for what you do and keep rocking. Love from Belgium
How long did it take to get decent results? What was your diet like? And how often do you do this workout? I’m 16 years old 5 10” and 50 kg please help 😔
I'm 14 and 6"0 and 80 kgs
@@qasimbhutta9937 me 5'7 and 49kg 15y lol
3:47 Laying Leg Raises
12:48 Seated In And Outs
5:48 Crucifix
15:48 Crunch Reach Through
7:48 Star Crunches
8:48 Bicycles
18:51 Plank Open And Close
Push Ups
We have to do one round only ??
@@raunakbhalla1215 2 to 3
Thanks
@@harjitsingh4403 how many days we have to this training in a week if i do 1 round daily
I’m a young-at-heart, 60-year-old man who just started my social media journey, and I’m truly enjoying every moment of it! Discovering your UA-cam channel has been a game-changer for me. Your content has inspired me to focus on my fitness and well-being in ways I hadn’t considered before. Each video is not only informative but also motivating, making me feel like it’s never too late to improve myself. Thank you for creating such helpful and engaging content-it’s been an incredible support for my fitness journey, and I look forward to learning more with each video. Keep it up!
Since u just started , one advise don't spent time reading comments during your work out😅
@@karthiknair1430 Ho Ho, No Boy I Posted that message during the rest period after doing this exercise today.
You have helped me build a full set of abs and to fully change my body through out last year, you are a legend 👑
everyday you trained your abs ? 20mins everyday is good ?
@@riderpsychopate every day is stupid.
Rest is important too.
@@riderpsychopate yes, i have been doing it for more than a year and it works. 20 minutes everyday is not too much so i dont think rest is necessary, i also suggest doing intermittent fasting as Chris is also doing it (16hours~)
@@pd4262 nah not for abs brother
@@cemalettin19 when i Train abs i have aching bro. You need rest.
Train abs hard like me than u Need Rest 😉
This one is my new favorite, I started out a chubby 13 year old to a confident 15 year old with a six pack. Thank you so much.
How?
@@leayu4796 By doing these workouts lmao
@@TonTonTheWonton yea but this vid came out 2 months ago
@@LamNguyen-vd1cw Ik that’s why he said it’s his “**new** favorite” he prolly did some other workout video for two years and got a six pack.
I’m gonna be like u bro. I was 13 with and chubby with no confidence. Am now 14 and turn 15 in 4ishmonths and am going at it I’m no longer chubby I just gotta get my abs to show. I am confident that I’ll look good by the time I’m 15
I am 62 years old and absolutely LOVE these workouts! You don't need a bunch of fancy stuff to get and stay in shape. I use these workouts in conjunction with a pull up bar, fitness bands and a bosu ball. I am a former competitive runner/cyclist/triathlete that suffered from an Epstein-Barr infection in 2007. These workout are just the ticket. Thanks Chris!! Keep them coming!!
Wow 😳 i hope i will be as fit as you in my 60s.
How can u even do something like this at 60 years old.. I basically died after 5 minutes
been doing this for 10 days now. I def feel the difference in my core strength and feel so much better. Imma keep updating
Day 11: Felt good again and trynna keep consistent
day 12: staying consistent and i had a little back pain but its not bad
day 13: break
day 14: felt good to get back on the grind and a lesson i learnt is to think of rest days as "growth" days. You want to make sure you give your body time to grow.
day 15: felt very good today and successfully completed
Day1: feeling great
Day2:skipped
Day3:My abdominals are on fire
Day4:the pains gone
(Day5 ,Day6 : wasn't at home for the entire two days: skipped)
Day7: was able to follow him continuously till 13:00 without breaks then my legs got on fire :D
Day8:played basketball for 2.5+hours body's down(skip)
Day9:skip too ;-;
Day10:was able to follow till 14:00 :D
Day11:skip
Day12: followed till end with one extra 10sec break in bw
(No change in body whatsoever yet)
Day 17 maybe? I forgot to write the other days
12-17 (5 days and did 3 days)
Day18:yos
Day19:yos
Day20:can barely see some lines near my abdominal when I stretch my hand really far(but still too much fat accumulation)
Day21:yosh
Day22:skip
day23 skip
day 24 skip
day 25 yosh
day26;skip
day27:yosh(someone suggested that i should change my diet as well so gonna do that too from tomorrow,btw i am not taking anything with much sugar :D)
(i feel like my volume(body shape) increased in the past 4 days maybe im doing something wrong,will try some changes)
UPDATE UPDATE
so i have been using my other phone which didnt had my account signed in so wasnt able to update the streak
ITS EXAM WEEK sooo yaa
i have done 3 times in the last 11 days
so now it might be
day 38;
train untin it is done
-super buff doomguy
ur not getting gains cause ur working out everyday work arms and chest too
Bro remember you need to watch what you eat too! Love the effort you’re putting in but you will only get good abs if you have low body fat, and to do that you need to eat healthy!
@@Quranic_Quests i was actually thinking about that thx for the tip will change the pattern now
@@markroden OH maybe youre right! ill watch my diet from now on thankss!
I’m a 60 yr old female, just starting out getting back in shape. I did my best and didn’t DIE! Plan to keep getting stronger with this one. Thanks for a great video
Nice work grandma👏
Wow, amazing 😊 ❤🙏 ! what a will power and courage ! You inspire me a lot thank you 😊🙏 💓!
You go gyal
Thanks for the motivation ❤
You still alive? I plan to start this routine now
I’ve been doing this for almost a week and my abs are feeling harder and stronger. I’m able to do these exercises much easier now from before. For anyone out their wondering about this, just go with it and don’t give up. Stay motivated y’all! 💯😎
habria que hacerlo todos los dias, o un dia si y otro dia descanso¿
I do it everyday but it’s okay to take a break if exhausted on weekends, don’t want to get burnt out.
thanks mate. i gonna do this exercise now
What's your current status
I’ve kept on doing it and I have really started to get abs. This is major.
PERSONEL
03:47
04:47
06:48
07:48
08:48
09:48
12:48
14:48
16:48
20:51
I've been doing this routine 2x a week and today it's the first time I'm doing it without pauses. I'm still going on my own pace and some exercises aren't done perfectly, but I'm proud I could handle it until now. I'll give an update in another month
April update: I've started a bulk but not even that is an excuse to not train core and abs. It's slightly becoming easier and accessible and I'll be continuing my 2x weekly routine, even though my abs will probably disappear trough time XD
bro I joined gym 6 months ago and stayed consistent now I am seeing good results
can I start my abs workout with video 2x a week
@@tanmayrane8726 ofc you can and should, even though is in a bulk or in a cut. remember that your abs will help you in balance, strength training and calisthenics. good job mate, don't give up
Update?
@@thenameisbet5892 I've continued doing it. sorry about that, I'm in university exams period and I've been a bit busy
@@ceoofmiddleage1477 that's wassup man notice any changes?
I'm a beginner and honestly I love it will be going at it again. I'm from Jamaica and do appreciate the time you take to give us these wonderful workouts
Please next do the 20 mins arm and then 20 min chest
Stay strong 💪🏻
This is the hardest ab workout I’ve ever done, I will definitely be doing this throughout the summer
Lots of love, respect and gratitude from Pakistan 🇵🇰
Long time subscriber but have been doing it religiously every other for past 20 days and see huge difference, not only in abs but also in my posture, strength, power etc.
I did this for just a day, I couldn’t laugh out loud cause my abs hurts. Today is my second day of exercise. happy I come across your channel. I have subscribe and I’m loving every bit.
You got it. Just keep working at it.
i’ve been doing it for a week all the workouts without taking a break only the 15 seconds & it’s showing results
@@j4jonathann how are the results now, 1 week later?
@@j4jonathann hows one month later
@@j4jonathann Any update?
I have been doing this for 3 months now and I'm starting to see results on my body and weight! Went from 70kg and I'm at 63kg now. Slowly but surely, I trust the process, thank you so much for this!
Did you do workout every day?
@@noemianzini5385 at first i do it once a week cos the muscle sore was rlly bad for me but after awhile i do it 2 times a week and now i do it 3 times a week!! i usually space out the days so id do it like on mon/thurs/sat!
@@firnazim5812 Did you eat healthy or..???
@@cristiiiyt5973 I do intermittent fasting every weekday and weekends I usually eat whatever I want but I eat lesser carbs and eat more meat/food with high in protein :)
More power to you...I'm also trying to lose weight😄
Great workout, quick results in 2 weeks,( 3 times a week) , my abs feel different and are far more visible. Highly recommend this workout even if it seems difficult at first sight.
That last count from 2 to 1 gave me enough time to contemplate my 24 years of existing.
Actual factuals
LMAO fr
1:47 for people doing this everyday workout starts here
bro the 1:47 minutes of procrastinating is what i live for XD
Love you
Thanks 👍🏻
Thanks
@@deadAdzy Right I usually put on the video and get myself ready until he starts
Currently obese as of today, Thursday morning (Oct. 28,2021), road to shredded six pack and obliques within the next six months. Thank you Chris Heria, you were why I started working out, If it weren't for you I might have never discovered my love for working out, much love!
Good luck on the road king
Gl man
pop off king, would love to see the before after
update uss :)
any progress yet?
Honestly, one of the biggest things I learned how to do during my two months of improving my fitness is how not to give up. This video was insanely challenging, but I at least attempted to do every workout, even if I couldn't do them very well.
Baby steps are bigger than you think
I 'm 72 years old and I have been watching your videos. I'm looking forward to starting on the ab exercises. I've been on the carnivore diet now for 9 months and lost over 60 lbs, now I'm ready to get my abs to show muscle. Thanks for your instruction and guidance.
Omg ur an actual chad not those dumb kids on tiktok
I'll consider myself in shape when I can actually do this without extra breaks.
I can do 10 minutes without breaks every week I'm increasing it with a minute, keep up the work and do not rush anything.
You can do it! I'm up to 9 in a row without breaks. Soon it will be 20!
I’m almost there lmao
15 minutes straight today. I've been struggling with this half a year by the start of 2023 I promise you guys I will do it without any break!!!
@@TamasSzabo-wp6id are you starting to notice any change in your abs so far brah?
I have been doing this exercise 2-3 days a week regularly for about 3 months now and am seeing results,thank you Chris Heria!
any abs?
Yes,and im still doing it
@@kenyagorczyca still doing it?
@@mnuttyV2 i dont need to train abs as much anymore, but yes I train my abs still to this day but only once a week
@@mnuttyV2 Athlean X 7min > This
-Chris Heria *casually doing every exercise perfectly*
-Me *farting up a storm and being in tears by the end of it*
1 year from this video I could truly say this workout routine has stuck with me and it has worked wonders, but the main key is consistency just remember that.
u doing it every day?
@@SkylineR21 Yes sir I do it Monday through Friday of course I take my rest days, but I usually do it after my workout definitely builds muscle and shapes your abs
@@robert2k05 thank you. I will try to do the same 👍🙂
bro I joined gym 6 months ago and stayed consistent now I am seeing good results
can I start my abs workout with video 2x a week
Are you getting abs? It's my 5th day so I just wanna make sure km on the right track
I just turned 50 a few months ago and have followed Chris for years. He always inspires me to be a better version of myself. I would call you a robot but you have too much ❤
I remember when I started doing this workout I had to pause like 5 times and now I can do it without breaks (if you don't count the ads haha) great workout, I am seeing results:)
When did you start I’m gonna start now and how’s the results
@@Kevinpaul.07 just start
@@Kevinpaul.07 well I don't have a six pack (that's not even my goal and I don't want to be in a calorie deficit right now) though you can see that I have good abs. In general this workout helps to improve my posture and also my heart rate has improved from each workout to the next. I started in May and it has become easier in July so yes you should just get started.
Starting this workout today! I’m 18 and I really want to put my body in better shape…. gonna do this workout 2/3 times a week and I’m going on fitness 2 times a week. Gonna cut out sugar and bread, let’s see how it will go… updating every week!
Recovering from 5 gunshot wounds. Need this workout. Day 1 Just finished 100 push-ups 55 sit-ups and 50 burpees
Thanks for the motivation Loved1.
Respectfully, Joshua David
Bro i hope you are okay! How tf u survived
Goddamn man what happened
What happened?.?😮
Thank you big Chris Heria, your training has helped me a lot here in Brazil, I'm a beginner in calisthenics and I've been getting good results, thanks to you and the whole THNEX team! Peace! 🇧🇷
If anyone is wondering if this routine is good or not im here to tell you that its very good i got so much improvement within 1 month doing this 3 times a week. Even if you cant do it do as much as you can and as the days go by you will be able to do more and more. Hope this helped
Really helped man appreciate that 🙏
Does it make your waist bigger than before;😭
Thanks a lot Chris ! I had been doing a bunch of useless exercises aiming the abs, like 180 crushes twice a day and still had seen no results even though I was doing it for 1.5 months or so, but now I been doing this workout session of yours twice a day (one restday a week) and damn it's been only 2 weeks or so and I have started to see great results, thanks a lot once again, for those u r doing this u got this buds !! Keep doing em' be consistent n u will see the results! ❤
Alr so I'ma do this everyday until I achieve my goal and then some and show my progression here. Side note - I'm a swimmer and do 90 minutes of swim 3x a week and I'm 13. Like this to remind me to come back!
Day 1 done but very tired and my abs are burning like hell but not seeing anything yet which was expected.
Day 2 done my abs were sore from yesterday but still burning no noticable difference yet but I feel a bit stronger!
dont let this discourage you but nobody sees progress in just a few days after startinf to work out it took me a month or mkre to see some good changes, dont give up bro!
He gave up after day 2 bruh
@@pinkace2092 I didn't I just forgot to document it. I stopped after a month
Bro I’m doing this for a month now. It was so damn hard but now I have 4 abs. Thanks man
4?? I've only got 2
@@swanson6845 I do it twice a day. Morning and evening, also I cut all the carbs. Only eating protein and veggies
@@QianQian_bb twice a day 7 days a week? Shit man, I do 2x a week. I need to step up the game I think
@@swanson6845 hhhhh, one day rest. 6 days per week. It will get easier after a while. Now I do push ups after this workout is done. You’ll get there buddy. You can do it
@@QianQian_bb careful not to overdo it, last time I was in your situation I had already developed an eating disorder and heavy heartburn. Twice a day with one rest day and that much cutting sounds like your body will be praying for death in some decades
By using these Chris Heria workouts I learned to take that 3 to 5 second rest when I need it but get back to it and not give up now I don't need those little breaks this was a game changer for me thank you for helping me with my discipline
Pov after 3 months of training you can finally follow the excercise according to the video without any extra rest
Any progress visual wise?
it's impossible, I got crushed after the first 10 exercises then the last 5 were like nuh uh this is not possible.
@@MarioRmz1996u have to do it thats the thing
How many times week?
@@MarioRmz1996 What I would do is take 30 seconds rest 30 seconds exercise instead of 45 15, once you can though increase the time but for now if you PHYSICALLY cant do the later sections id do this, or use the heria pro app you can change the difficulty on there
After two months of being doing this routine, finally I was able to do it without stopping and working at the same rhythm than Chris. Don't give up.
Do you see your abs or are you getting results?
@@aaronmartinez7479 you can see your abs from a caloric deficit, you can build stronger abs by doing this kind of exercises
Been doing this for about 2 weeks now and I've NEVER seen so many changes in my body in such a short amount of time. I'm already starting to see my six pack even though I don't have a low body fat level. I'm an athlete so this is very helpful to me. You're a real one and you earned a sub 👍
Hey, are you doing it every day, or 2/3x a week?
How many sets?
.
😮😅
Everyday?
Man… I was ready to give up the first 30 secs. “The last 10 secs! Don’t give up!” Kept me going -I finished the whole video! Thank you!
I have tried other ab work out vidoes that caused ab crams within the first 30 seconds. With this video I got through the entire workout with no ab crams. Truely amazing.
I'm 41 years old and absolutely loving your workouts. You definitely push me to get stronger and it's starting to show for the first time in over 20 years I have abs again lol. I will continue training with your videos. Thanks for the help.
LOL I know right 😅
I got to the end, struggled in the second half, but I tried every exercise and got to the end! I'll keep trying and won't give up! THIS WAS SUPER INTENSE!!
@Alaa_Gdh it’s one of the best abs workouts video in UA-cam and it’s very effective, I’ve done it for two months and two abs have started to pop up on my stomach.
Results??
1:38 Legs down hold 45 secs
2:38 Leg flutters 45 secs
3:34 Leg raise 45 secs
4:37 Lay hip raise 45 secs
5:37 Crucifix 45 secs
6:41 Russian twist 45 secs
7:38 Crunches 45 secs
8:36 Bicycle twists 45 secs
9:35 Mountain climbers 45 secs
10:36 Side plank reach thru 22 sec
11:36 Seated leg raise 45 secs
12:37 Seated and out 45 secs
13:36 Side pump 22 secs
14:39 Reach up 45 secs
15:39 Crunch reach through 45 secs
16:40 Plank knee to elbow 45 secs
17:38 High side plank raise 22 secs
18:38 Plank opened closed 45 secs
19:40 High plank to low plank 22 secs
20:48 Plank 45 secs
W
Siuuuuuuuu🎉
Ah yes as a 14 year old boy this has helped me a lot cause my autism has been bringing me down and I wanted to work out so I can finally hear my autism and I can stop thinking about self harm..I thank you a lot dude you made me the man i wanted to be
same level as you
keep consistent bro!
I just want to say thanks you for making my life so much better. i was a twig and now i’m actually gaining muscle. you helped me through my depression and i finally feel better about my mental health! thank you so much!
Any update
Whenever I felt its good enough and my body can take no more, everytime I heard him say " do not quit you're almost there" which definitely helped me keep going. Thanks Chris 💪🏾
Hello Chris,
Thank you so much for this workout. I started 7 days ago couldn’t finish the workout for 4 days and quit in between at about 13 minutes, and today I completed it. In a couple of exercises I did quit on 40 seconds bit managed to complete it. Looking forward to push myself even further beyond.
Thank You again
Already got my 8 pack back after doing this routine 3 times 💪💪💪
I am an absolute beginner to core exercise.
So I am going to do all exercise but with a little change
I will start it with 5 second exercise & 10 second rest.( I think its great to do little exercise on regular base then completely exhaust on the first day)
And in each succesive day i will add 1 sec to my exercise but no change in rest.
And in end of the month my exercise time will be atleast 25 seconds and 10 seconds rest between them.
Coming back everyday 👍
Day 1: kept pausing throughout workouts but still finished kinda sweaty 🙏✅️
Day 2:still struggled but finished 👍✅️
Day 3:Can kinda last longer on some exercises 🙏✅️
Day 4:Finished strong 👌✅️
Day 5: wasn't home wasn't able to do it❌️
Day 6: Finished 👌✅️
Day 7: feels easier 🙏✅️
Day 8 :❌️
Day 9:❌️
Day 10:❌️
Injured my leg and wasn't able to do it for 3 days
Day 11: Finished✅️
Day 12:Finished and did all of them without stopping except like 3✅️
Day 13:Finished ✅️
Day 14:Finished ✅️
Day 15:Done ✅️
Day 16:Finished ✅️
Day 17:Done✅️
Day 18 done✅️
Day 19:✅️
Day 20:done ✅️ after 31 days imma do his 30 minute workout not counting the days I missed 👍
Day 21:missed❌️
Day 22:done✅️
Day 23:done✅️
Day 24:done ✅️
Haven't been motivated this past week so I missed a couple days but I got back to grinding 🙏👍
Day 25:Done✅️
do you see any type of results?
Good job bro keep working ✌🏼
Have u gained any packs?
I just started today, it's kinda hard and had to take extra rest periods
@@rushedking611 yes 👍stomach is way flatter and when I flex they pop out way more than they used to
This workout is amazing!!! First day was really hard but I stayed consistent and did this twice a week. The results are insane. Thank you!!! I recommended this to my friends as well.
Hi. Is it twice a week enogh?
I have really started being consistent with your program and am just loving it . following your workout almost everyday . love you all and stay positive always.
Do you see / feel any results yet ?
Not my post but here:
1:47 Legs Down Hold
2:47 Laying Leg Flutters
3:47 Laying Leg Raises
4:47 Laying Hip Raises
5:48 Crucifix
6:48 Russian Twists
7:48 Star Crunches
8:48 Bicycles
9:48 Switching Mountain Climbers
10:48 Side Plank Reach Throughs
11:48 Leg Flutters
12:48 Seated In And Outs
13:48 Side Boat Hold Crunches
14:48 Reach Ups
15:48 Crunch Reach Through
16:48 Plank Knees To Elbow
17:48 High Side Plank Raises
18:51 Plank Open And Close
19:51 High Plank To Low Plank
20:51 Plank Hold
😊
By far the best ab workout chris has dropped out there, I almost felt like i was passing out at the end but DAMN he knows how to push it through
I love this workout!! Im a competitive salsa dancer and i joined a professional team where everyone was already in shape with visible sixpacs except from me. Your workouts have given me big results along with weight training. Thank you!!
Hi Chris, my names Andy, and I've been using your workout routines to start mine journey. I've always been self conscious about my weight and in my years of highschool. My brother used your videos to begin his journey a few years back, and I'm going to use your videos as well to begin mine. I've been seeing so much progress and I'm quite happy that I'm starting these workouts. Thank you, Chris.
when i first started, I had to take breaks every 20seconds, now a few months later I can do the whole workout with about 4 short breaks, rly proud of my improvement and can't wait to see my progress in a few months time
I’ve come across lots of other UA-cam trainers but your workouts are the most thorough and effective. I truly appreciate your work Chris. 47 going on 25! Thanks
These workouts really helped me along my fitness journey, I use to struggle to do these couple months ago but now I’m smashing these 💪🏾🦍 came 203 pounds (majority fat) now I’m at 165lbs 😁
Wow
Congrats Jay that’s awesome!
Feeling proud of myself cause it's my 6th day and I finished it without any extra rest, Chris is a BEAST.
This routine is insane. Extremely intense and hard. Almost stopped but i finished it somehow. Don't give up guys!
pretty rough at the start but i'm sure it'll get better!
@@alanzheng8435 agree at first days it is very hard...im at the first 15 days im doing this...and i have to say im very close to see my 6pack in only 15 days..workout became easier but its still Hard,hope to get stronger in next month to master this 20mins
@@alanzheng8435 man is enough to do this 1 time per day?or i have to do it 2-3 or 3 in a row...how many times?