- What's up Thenx
athletes, it's Chris Heria, Welcome to another Thenx video. Today, I'm gonna be taking you through a complete 30 minute abs workout from start to finish that
anyone of any fitness level can follow along with, without the need of any
equipment to get six pack abs right now. (upbeat music) We're going to be doing this
whole routine with minimal rest between each exercise to maximize
the efficiency of our time and really build our abdominals. This is a routine that
can be done anywhere and that can fit in with any lifestyle. No matter how busy you are, you can prioritize 30 minutes
for yourself on a daily basis. And if you stay consistent, this workout will
efficiently and effectively build core strength and
get you the six pack abs you've always wanted while
burning calories and fat. And on days you may not have 30 minutes, you can always do our complete
20 minute abs workout video. Now I've structured today's
workout to engage all the areas of your abs and to challenge you while still being able
to preserve your energy to reach the end of the workout, ensuring that you'll be able
to complete the entire duration of the workout without giving
up and maximize your results. So if you're ready to get started, we're going to lock in
for 30 minutes straight with only 20 seconds rest
between each exercise. And to properly follow
along and bring this workout with you anywhere, make sure
you've downloaded the Thenx app in the App Store or Google play store. Open up to the YouTube workout section, you should find this routine. Smash the like button on this video, and then we're ready to go. For those of you watching
that may have trouble doing an exercise for 40 seconds,
just do it for 30 seconds, with a 30 second break in between. Eventually you build up your strength and be doing it for 40
seconds each exercise. Let's get down on the ground. We're going to warm up with
the first couple of exercises. The first one being high
knee taps for 40 seconds. Let's go for it. (upbeat music) Now for those of you that have bad knees, you can always just do this a lot slower. Bring up one knee at a
time and alternating. What makes this difficult is
the intensity on how you do it. (upbeat music) Remember regulate your
breathing and pace yourself. Bring those knees up. Five, four, three, two, and one. All right, there's the first exercise. Nice little warm up, taking
a break now for 20 seconds. Start regulating your breathing. The next exercise we're going to get into is going to be butt kicks. (upbeat music) So let's go ahead and shake that off. Breathing in through your
nose, out through your mouth. Let's get into butt kicks. You want to tap each heel. And of course, if you had bad knees, you can always alternate. Choose your intensity. (upbeat music) Right now we're getting the body warm. Almost there. Five, four, three, two, and one. All right, we are just about warmed up. We have one more warmup exercise, that's going to be jumping jacks. (gentle music) Now while we're warming
up, we're burning calories, which is going to help us get shredded. So let's get right into
these jumping jacks. Jump up wide, come back in. (upbeat music) Squeeze your core. (upbeat music) And regulate your breathing. It's good to start doing that early on or you're going to gas
yourself out really quick. (upbeat music) Almost there. Last couple of seconds, here we go. Five, four, three, two, and one. All right, now let's bring
it down to the ground. We're ready to really start
engaging our abdominals with the next exercise,
seated in and outs. So we're going to take a seated position. Fingertips are going to point straight, toes are going to be pointed straight and legs fully locked out
all the way into your chest, all the way back out,
full range of motion. And of course, go at your own pace. If you're more advanced, you can go with a greater intensity. If you're feeling gassed, you
can go ahead and slow down. (upbeat music) Here we go, we're more than halfway there. (upbeat music) Last couple of seconds. Here we go, five, four,
three, two, and one. All right, there we have it. For the next exercise, we're going to maintain this position. Overload our abdominals from this position with Russian twists. (upbeat music) Now for this exercise, our feet are going to
be in the same position, fully locked out straight,
you're gonna touch one side and then touch the other side. Now with this twist, we're
really engaging our obliques. So you want to make sure
to really twist your body, every single repetition And point your toes,
keep your legs straight. The straighter your legs are, the more you're engaging your abdominals and the better results
you're going to have. With any exercise that requires your legs to be straight in front of you. (upbeat music) Last couple of seconds,
give it everything you got, squeeze your core, five,
four, three, two, and one. All right, now we're going
to switch up the angle, engage our ads differently
from a laying position. We're going to go up to chair sit ups. (gentle music) So we're going to lay
down with our feet up in a chair position. We're going to alternate, we're
going to do one side first, 20 seconds, and then the
other side, 20 seconds. Squeeze your core and
reach for the ceiling. (upbeat music) Almost there. Three, two, and one. Let's alternate. (upbeat music) Here we go. Five, four, three, two, and one. All right, we're flying
through this routine. The next exercise is going
to be chair crunches. (upbeat music) So from the chair set up position we're just going to be doing crunches. So you wanna bring your feet up, keep your core tight, come up and crunch. (upbeat music) If this is too difficult, you can always put your feet down and just try to crunch as high as you can. (upbeat music) Remember to pace yourself,
squeeze and breathe. Five, four, three, two, last one. All right, give that a little stretch. All right, the next exercise
we're going to be getting into is going to be laying knee raises. So for this exercise, we're going to put our hands underneath, legs straight out, and
then knees straight in. All the way out, all the way in. (upbeat music) Almost there, here we go,
last couple of seconds. Five, four, three, two, and last one. Let's go ahead and turn
over, stretch those out. Next exercise is going to be reach ups. (gentle music) Let's get back on our back,
feet flat on the ground. Hands going to go up,
try to touch the ceiling. (upbeat music) Breathe and pace yourself. We're almost there. (upbeat music) Last five seconds, here we go. Five, four, three, two and one. All right. Next exercise, we're
going to be getting into is going to be star crunches. (upbeat music) This is going to engage even more areas of our abdominals, ensuring that we're gonna
get a well-rounded six pack. Let's make a star, we're gonna come up, touch the outside of your ankle. Alternate, touch the
outside of your ankle. (upbeat music) Almost there. Five, four, three, two and one. All right, we're flying
through this routine. Now we're gonna bring up the intensity with this next exercise, bicycles. I want you to give it everything you got. (upbeat music) And the following exercise
is going to be more of an active rest, so let's get down. You want to match your
elbow with your knee and fully extend the opposing leg. Go at your own pace and
really twist your abdominals, make sure you're working your obliques. (upbeat music) Here we go, five, four,
three, two, and one. All right. You can feel your abdominals are on fire. You can go ahead and give
him a little stretch. Now we're going to get
into an active rest. Still engaging our
abdominals, burning calories with boat hold. And if we don't do this move often, just holding this position
will be a challenge, you can feel your abs burning. You want to lean back, make the
shape, the bottom of a boat. Keep your legs straight,
squeeze your core. (upbeat music) Regulate your breathing, squeeze your abs. More than halfway there. Last 10 seconds. Five, four, three, two, and one. All right, we are flying
through this routine. The next exercise we have coming up, we're gonna right back into
it with seated leg flutters. (upbeat music) This position is going to be just like the seated in and outs, except you're gonna
keep your legs straight and alternate them. (upbeat music) Remember the straighter
you can have your legs, the more you're engaging your abdominals. We're more than halfway there, let's go. Last couple of seconds, here we go. Five, four, three, two, and one. All right, go ahead and stretch those out. Next exercise we're gonna get
into is going to be crucifix. (upbeat music) We're going to be laying on our backs, you want to touch your
heel and then make a cross, all the way in, all the way out. 40 seconds. (upbeat music) More than halfway there, pace yourself. If you need to slow down,
go ahead and slow down, but do not stop whatever you
do, save it for the rest. Here we go, almost there. Five, four, three, two, and one. All right, you should feel
your abs on fire right now. Next exercise we're
going to be getting into is going to be alternating
single leg raises. This is going to be another
one from the laying position. We just have a couple more left and then we're going to
switch up the position. So again, we're going to
put our hands underneath us, legs straight out, core tight, bring one all the way up,
then back down and alternate. (upbeat music) Squeeze, pace yourself, breathe. Squeeze your core. More than halfway there. 10 more seconds. Five, four, three, two, and one. All right. Okay, this next one
we're going to get into, we're gonna increase the
intensity with laying leg raises, and then after we'll have
another active rest again. (upbeat music) So we're going to get back
down to the laying position. Hands underneath us, both
legs straight out, core tight, we're gonna go all the way
up, all the way back down. Don't let your feet touch the ground. (upbeat music) Let's go, almost there. (upbeat music) Here we go, last 10 seconds,
give it everything you got. Five, four, three, two, last one. All right. Now this one is going
to be an active rest, but we're still going to
be building our abdominals, core strength and burning fat
with laying legs down hold. Static holds are another great way to build muscle and endurance, just like the full planche
and a handstand hold. Let's get our hands underneath us, legs straight out, six
inches off the ground. Just going to hold this,
40 seconds time on it. Breathe, squeeze your core. Keep your legs straight. (upbeat music) Five, four, three, two, one. All right, we're going to
get into the last exercise that's going to be from a laying position. That's going to be toe touches. Now I want you to give
these everything you got. We're almost there, we only have 12 more exercises after this. Let's keep it going, keep our feet up. We come all the way up, touch
our heels, come back down. (upbeat music) More than halfway there,
let's keep it going. (upbeat music) Last 10 seconds. Five, four, three, two, and one. All right. It's time to switch it up now. The next exercise we're
going to be getting into it's going to be burpees, no jump. And depending on your fitness level, you can choose to do the
pushup with the burpee or just get into the pushup
position and stand back up. And I've added burpees into this workout, not only to build our abs, but also to burn more fat and calories to make our abs more visible. So with that said, let's
jump right into burpees. We want to get into a pushup position. Push up, stand up. (upbeat music) We're more than halfway
there, keep it going. 10 more seconds, let's go. Three, two, last one. All right, there we have burpees. Some of you might be
feeling gassed, don't worry, the next exercise we're going to go into is going to be more chill, but still engaging our
dominance with plank hold. Another static hold, but great
for building core strength, endurance, and six pack abs. So let's get down into a plank position. You want to squeeze your core. Have a nice, good grip on the
ground with your forearms, and keep your body in a
straight line from your heels all the way to your shoulders. You don't want your hips drooping
too low, engage your core. (upbeat music) Almost there, last 10 seconds. 10, nine, eight, seven, six,
five four, three, two, and one. All right, take a second
to catch your breath. We're flying through this routine. The next exercise is going to be in and outs open and closed. (upbeat music) So let's take a pushup position. We just have nine exercises
left after this one. We're going to jump
out, jump back together, jump in and jump back out. So in out, open closed. Of course you can go at your own pace, do little jumps if you'd like. (upbeat music) Just don't stop, squeeze your core. More than halfway there. (upbeat music) Last 10 seconds, here we go, kill it. Five, four, three, two, and one. All right. Moving on to the next exercise we have switching mountain climbers. (upbeat music) Take a second to catch your breath. Breathe in through your nose, out through your mouth,
get into push-up position. You're going to bring your
opposing knee to your elbow and then switch off. Once you get the hang of it,
you can go faster and faster. (upbeat music) Really twist, make sure
you're working your obliques. (upbeat music) Here we go, more than halfway there. (upbeat music) Here we go, last 10 seconds. 10, nine, eight, seven, six, five, four, three, two, and one. All right, I'm breaking a sweat over here. Burning calories, burning fat. The next exercise we're going to get into is going to be plank alternating toe taps. So that's going to be
back in a plank position. You wanna come out, tap one
side, then tap the other. Go your own pace. Squeeze your core. (upbeat music) Come on, we're more than
halfway there, keep it up. Last five seconds. Five, four, three, two, and one. All right, take a second
to catch your breath. We're going to keep going
in this plank position. The next exercise is going
to be plank knees to elbows. (upbeat music) When you're ready, we're going
to get into a plank position. You're gonna bring your
knee to your elbow, back down and alternate. If you're just getting started and you can't reach that high,
just go as high as you can. Small movements, as
long as you're doing it. Eventually, you're gonna be
able to get higher and higher. (upbeat music) Here we go, more than halfway. Last 10 seconds. Five, four, three, two, and one. All right, we're flying through this. We just have a couple
more exercises to go. Next exercise, we're going to
switch up the plank position with a straight arm side plank hold. So we're going to get
into a push-up position, move over to the side, keep
your hips up, core engaged. You can have your hand in the air or you can have your hand beside you. We're going to hold one side 20 seconds and hold the other side for 20 seconds. (upbeat music) All right, let's switch. Make sure that your hips are
engaged, you're not drooping, and you're pushing down
with your shoulders. Have a strong grip on
the ground, core's tight. Almost there. Five, four, three, two, and one. All right, I'm dripping with sweat. And we only have six exercises left. The next exercise is going
to be side plank raises. (gentle music) So we can get into a pushup position, put one arm down like a
plank, turn over to the side, core tight, dip down and
then come right back up. Make sure you squeeze your abs every time. (upbeat music) Five, four, three, two, one. Let's switch sides. (upbeat music) Almost there. Five, four, three, two, and one. All right, hang in there. We're almost to the finish line. The next exercise is going
to be in a push-up position. We're going to be going
for high plank toe taps. (upbeat music) So from a pushup position,
you want to touch your toes, and alternate. Keeping your core tight
and remaining balanced. 40 seconds. (upbeat music) More than halfway there. (upbeat music) Requiring more balance is going to recruit more stabilizer muscles, which is going to help
you build even more muscle in your six pack abs. Here we go, three, two, and one. All right, take a second
to catch our breath. We have just three exercises left. We're going to finish off this routine with three different plank variations, the first one being plank open and closed. (upbeat music) So let's give these last
ones everything we got. Get into a plank position,
you want to jump open, jump closed, pace yourself,
squeeze your core. (upbeat music) If you've made it this far, don't give up. We're already there. Give quality in every single rep. More than halfway there on this exercise. (upbeat music) Here we go, last 10 seconds. Five, four, three, two, and
one, take a little break. The next exercise we're going to get into it's going to be plank side to side. Just take a second to catch our breath. Get back into plank position. We're gonna dip on one
side, dip on the other side. (upbeat music) Keep your core tight and
control this movement. (upbeat music) Let's go, we're more than
halfway there, stay focused. Keep your core tight. Here we go, learn to breathe
while you keep your core tight. Last couple of seconds, five,
four, three, two, and one. All right, we are down
finally to the last exercise. That's going to be a plank up and down. Take this last moment
to catch your breath. Breathe in through your
nose, out through your mouth. We're going to finish off strong. Let's get back into the plank position. Last exercise, last 40
seconds, let's make it count. Dip down with the hips, bring the hips back up
while you squeeze your core. (upbeat music) More than halfway there,
give it everything you got, keep it going, don't stop. (upbeat music) Last 10 seconds. Five, four, three, two, and one. All right, we made it, shredded our abs and finished
our entire workout routine in just 30 minutes without
any equipment at all. And I'm drenched in sweat and
my abdominals are on fire. If you're able to complete this with me, congratulations, you're on your way to getting shredded and
building a solid six pack. And all it takes is just 30 minutes. So stay consistent and make
this a priority in your day. And I guarantee you, you're
going to see results. Thank you so much for following along. If you enjoyed the
video and it helped you, definitely smash that like button, it really helps YouTube
to recommend our videos to more people. And to show our appreciation,
we always do a giveaway, every single upload if you comment within the first 30 minutes. So comment down below and make sure you hit the subscribe
button with notifications on so you never miss a video. And don't forget to get
this workout on your phone, as well as full access to all our workouts and workout programs, getting you in the best
shape of your life, then download the Thenx app right now in the App Store or Google Play Store and join the millions
of other Thenx athletes around the world getting in
the best shape of their lives. These are the exact same
exercises and workout routines that I used to build my physique. And for more of my
content during the week, make sure you're
following my vlog channel. That's youtube.com/chrisheria. I post every single Thursday and make sure to follow me on Instagram. Every post, I always do
some type of giveaway. So if you want a chance
to be a part of that make sure to follow me on IG. And before I go, don't forget to check out the brand new Heria
Collection at chrisheria.com. A lot of the pieces to the collection you've seen in previous videos
like the white track pants, black track pants, windbreaker jackets, even the shorts that
I'm wearing right now. Check out the entire
collection at chrisheria.com and shop your favorite pieces
before we're all sold out. We also just restocked
on all the weight vests including the black weight vest. And we have a brand
new color, forest green Check it all out right
now at chrisheria.com and I will see you next Monday,
8 p.m USA, Eastern time, mad love and peace out. (upbeat music)
