The video is a workout session led by Chris Heria, focusing on core muscles and achieving a 6-pack abs. The workout consists of several exercises that target different parts of the core, including:
1. Lifting and straight legs lying
2. Alternating straight leg lift lying
3. Russian crunches
4. Side plank pelvic raises
5. Plank with legs raised and lowered
6. Plank with rise and lowering of the pelvis
7. High plank turning into a low plank
8. Pump hold
9. Bicycle exercise
10. Setup with arms raised
The workout is designed to be done 2-3 times a week, with 1-4 rounds per session. Chris emphasizes the importance of proper nutrition and consistency in achieving desired results. Throughout the video, he provides tips and encouragement, and at the end, he promotes his training programs and app.
Here are the key facts extracted from the text:
1. The speaker, Chris Heria, hasn't been training his core muscles as much as he used to.
2. Chris Heria started a new workout two weeks ago and noticed tremendous progress.
3. He did the workout 2-3 times a week, with 1-4 rounds per day.
4. The workout doesn't require any equipment.
5. Chris Heria wants to share the workout with his audience.
6. He emphasizes the importance of proper nutrition.
7. The workout can be done at home or in a small space.
8. Chris Heria created a project with a training program for every day.
9. The program features five professional athletes and three levels of difficulty.
10. The program includes a course plan, nutrition, technique, and more.
11. The program costs $8 for a basic package.
12. Chris Heria allocated 300 places for each level of the program.
13. The workout in the video is ideal for any level of physical fitness.
14. The intensity of the workout depends on the individual's pace.
15. Chris Heria performs each exercise for 40 seconds, with 20 seconds of rest in between.
16. Viewers can follow along with the workout using the Pro Series application.
17. The workout includes exercises such as lifting and straight legs, alternating straight leg lift, Russian crunches, side plank pelvic raises, and more.
18. Chris Heria encourages viewers to give it their all and do the workout with him.
19. He promises that the workout will bring progress in just two weeks.
20. Chris Heria has a personal training program that he compiled himself, which is available on his app.
21. He encourages viewers to subscribe to his channel and follow him on Instagram.