Chris Heria presents a workout routine for building a six-pack without any equipment. The routine is divided into three sections: upper abdominals, obliques, and lower abdominals. For each section, Chris demonstrates his top exercises, which include:
Upper Abdominals:
1. Chair sit-ups
2. Plank up and down
3. V-ups
4. Toe touches
5. Crucifixes
Obliques:
1. Russian twists
2. Plank knees to elbow
3. Side plank raises
4. Boat hold crunch
5. Switching mountain climbers
Lower Abdominals:
1. Laying leg flutters
2. Laying leg raises
3. Seated in and outs
4. Laying knee raises
5. Leg raises in a circle
Chris emphasizes the importance of proper form and technique, and encourages viewers to start with a manageable number of repetitions and increase as they build strength. He also promotes his workout app, ThenX, and his music, including his new song "Fire".
Here are the key facts from the text:
1. The speaker, Chris Heria, introduces himself and welcomes viewers to another video of official ThenX.
2. Chris Heria explains that he didn't have equipment or a place to work out when he first started training.
3. He shows exercises that can be done anywhere without equipment.
4. The exercises are divided into three sections: upper abdominals, obliques, and lower abdominals.
5. Chris Heria's top five exercises for upper abs are: chair sit ups, plank up and down, V-ups, toe touches, and crucifixes.
6. For obliques, the exercises are: Russian twists, plank knees to elbow, side plank raises, boat hold crunches, and switching mountain climbers.
7. For lower abdominals, the exercises are: laying leg flutters, laying leg raises, seated in and outs, laying knee raises, and leg raises in a circle.
8. Chris Heria emphasizes the importance of proper form and technique over the quantity of reps.
9. The workout routine is scalable, and it's better to do a lesser amount of reps with better form.
10. Chris Heria encourages viewers to sign up to thenx.com and download the ThenX App to access all workout programs.
11. He promotes his new song "Fire" and encourages viewers to follow him on Instagram and SoundCloud.
12. Chris Heria thanks viewers for watching and invites them to tune in next Sunday for another video.