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Muscle-Building Workout and Diet


– What’s up, everyone? It’s Chris Heria. Welcome to another video, official Thenx. We’re here with Osvaldo and Maga. Now, it’s summer time. I know you guys are searching for that sick beach bod, that six pack. Well here at Thenx, we’ve
always got that year round. And today we’re gonna show you with our ultimate beach
bod six pack workout. Let’s do it. (electronic music) Alright, so we’re gonna start
this workout off on the floor. We’re gonna start with 10 dumbbell situps, straight up, to the
side, and the other side. And then we’re gonna
go for Russian twists. So let’s go for it, guys. Here we go. Ready? Let’s do it. One, two, three four, five, six seven, eight, nine, 10. Amazing. We’re gonna rest for 10 to 15 seconds in between each movement. Just so you guys can keep
going with that flow, and you don’t, try not to cut in between every single exercise, try
to make it the whole way through without stopping. So here we go. We’re
going to the right side. One, two, three, four, five, six seven, eight, nine, and 10. Alright. Let’s wait a little bit, get that little break, that 10 seconds. Now we’re gonna finish
up with the left side. You guys ready? Let’s go for it. Up, and one, two, three, four, five, six seven, eight, nine, and 10. Alright. Let’s sit up. Okay. So, now we’re gonna
go for some Russian twists. You want to keep your feet up, And you hold your two hands,
and touch on both sides. So we’re gonna hit side
by side for 20 reps. So let’s go for it, you guys ready? Pick it up. Let’s do it. One, two, three, four, five, six, seven, eight, nine, 10, 11, 12 13, 14 15, 16 17, 18 19, 20 Alright. So that’s the first part of the work out. Let’s go. So now we’re gonna do
something a little different and we’re actually gonna use some weights to help with that core. When you use weights with your abs, it makes your abs really pop out. To give it that, like, brick look. So we’re gonna go for that. So the first thing we’re gonna do, is we’re gonna get on the right side, and we’re gonna do dumbbell
standing side crunches. Down to the knee, back up to the waist. Let’s go for it. Ten. One, two, three, four, five, six, seven, eight, nine, 10. Alright, let’s switch
on to the other side. Wait, catch your breath. Let’s go for it. One, two, three, four, five, six, seven, eight, nine, 10. Alright, put it down for a second. Okay, so you guys want to make sure that you’re not pulling with your arm when you’re doing this. Your arm is hanging, you’re
just holding on really tight, and you’re letting your body and your side really bring that weight up and down. Okay, so now we’re gonna
go and do the same thing, except we’re gonna do it in the front. So you’re gonna crunch down to the front, reach the knee, and try to come back up to the waistline. 10 on each side. Start with the right, here we go. Down to the knee, one, two, three, four, five, six, seven, eight, nine, 10. Switch sides now. Ready? Here we go. One, two, three, four, five, six, seven, eight, nine, and 10. Alright. So, you wanna choose a weight
that really challenges you. As you can see, we’re all
using different weight. As long as it’s challenging you, and you’re feeling that tension. So let’s move on to ab wheels. We’re gonna do these, 10. These are real tough, I love these. So, you wanna wheel all the
way out, and come back in. We’re gonna go for 10. If you find these difficult, just go out as far out as you can comfortably enough to
being able to come back in. And eventually you’ll be able
to go out deeper and deeper. If you feel like you can’t
even begin to do this, you can start doing it on your knees. And Maga can show us what that looks like. So we’re gonna go for 10 reps. You ready? You guys ready? Let’s do it. Three, two, one. Nice, two, three, four, five, six, seven, eight, nine, Last one. I like to do one for good luck. Alright. Okay. So, we’re almost done. This is the last part of the exercise. We’re gonna go down onto the floor. Let’s go back on our mats. Phew! Alright, so the next one
is plank, knees to elbows. We’re going in a plank, and we’re gonna bring our knee up, touch one side, and touch the other side. If you can’t touch, try to
get as close as you can. We’re gonna go for 20. Then we’re gonna go, hold a plank, and go up and down 20 times, and lastly, we’re gonna do a plank, and go side to side 20 times. And that completes our
ab workout for today. So let’s go for it, you guys ready? Okay. 20, plank knees to elbow. Here we go. One side, two side, two. Three, four, five, six, seven, eight, nine, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20, alright. So, as you can see, you don’t want to do this as fast as you can, you know? What’s really gonna help you, is how controlled, and how thorough you keep this moving. Okay, so we’re gonna go to the next ones. Plank up and down. Ready? One, two, three, four, five, six, seven, eight, nine, 10, (electronic music) Alright, and use our last little break. We’re about to finish. The first round. So here we go. We’re gonna go plank, side to side. You guys ready? Here we go. Last ones. One, two, three, four, five, six. (electronic music) 18, 19, 20. Alright! Whew! So, there you have it. Our ab workout. And that is how you stay fit year-round. As you can see we’re
creating monsters over here. Believe it or not, if
you guys are in Miami, you definitely want to stop by our gym, because we’re now open. We have class Monday through Friday, 6:30 to 7:30 PM. Train with these people,
train with myself. We’d love to see you come out and make it. Also, if you guys like these workouts, definitely don’t forget
to like, subscribe, share and comment. Don’t forget to visit thenx.com if you haven’t already and
you’re not already a member, because we got programs of this stuff to take you and your whole training level up a notch. So we’ll see you there, thenx.com, peace. (electronic music)

100 thoughts on “ULTIMATE 6 PACK ABS WORKOUT 2016 | THENX

  1. Chris, love your vids and your crew. If you ever get the chance, do you mind making a detailed vid about your daily diet? Would be nice to know what you're feeding those guns, bro.
    Cheers.

  2. I managed to get 6-pack following this abs guide “suza great plan” (Google it). When I exercise at the gym I see sometimes that even men are jealous. Based on my coach, this guide is effective more both genders. Give it a try to have the result that I`ve achieved.

  3. I do not feel a sense of the workout with the woman with breast implants. Could you please consider making videos with women who do not have plastic surgery. It makes me feel like uncomfortable, like why put all this hard work in then just to get surgery. I appreciate your videos, the workouts are great but its … thanks

  4. Hi ! When you say : complete the routine 4*
    Do I have to the full wokout 4 times a week or 4 times for one ab session ?

  5. 8:45 Is that an ab workout or a sexual enhancement workout? hehe
    I think ima do this one first and foremost lol
    #straponworkout

  6. That's really good. I never did dumbbell standing front crunches before, only side crunches. I'm going to start doing that next time I lift. Also gotta look for an ab wheel. That's really useful for home workout.

  7. get best deals and buy whatever you want with low prices from this app : https://tophatter.com/sign_up?i=cd7a11&ag=a&z=z

  8. started doing these workouts and i got to say my neck sure is longer and my tattoos are starting to grow 😏

  9. this was a relatively easy workout. I did 4 rounds, with a heavier dumbbell, and hardly broke a sweat. maybe I got too accustomed to his more difficult and intense ab workouts. the fitness porn was fun to watch though. . .

  10. these ab workout videos are so cool by your team, been doing every day…please more basic practical workouts like this one…thank you kindly.

  11. my body fat percentage maybe at 40%. can i do this?
    or maybe at least i can do cardio first for 3 months, and after that i can do this?

  12. Can you make a vid explaining what you/ we can do if we don't have the necessary equipment?
    Please like my comment so he can see it.

  13. "Alright, so that's the first part of the workout" :::I nearly fell over:::

    Edit: Thank you for the quick explanation on what not to do with the arm and things like that! This is so incredible and inspirational!

  14. I live in Easton pa and there’s no kind of gyms like this out here …. far fetched but would love to see one open up …… from a fitness lover 7 years strong.

  15. Guys, are "4. Dumbbell Standing Front Crunches" dangerous for spine injury? I have problems with my lower back. Can you tell me what I need to pay attention to when executing that one?

  16. девчонка блин всю грязь волосами собрала, неужели в пучок не догадалась собрать?))

  17. Time Stamps:
    0:48 – Dumbell Sit Ups (10x)
    1:25 – Dumbell Side Sit Ups [Right] (10x)
    1:48 – Dumbell Side Sit Ups [Left] (10x)
    2:25 – Dumbell Russian Twist (20x)
    3:17 – Dumbbell Standing Side Crunches (10X Each Side)
    4:29 – Dumbbell Standing Front Crunches (10X Each Side)
    6:05 – Ab Wheel (10X)
    7:43 – Plank Knees To Elbow (20X)
    8:28 – Plank Up & Down (20X)
    9:00 – Plank Side To Side (20x)

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