A possible concise summary is:
The video is a 20-minute full six-pack ab workout that requires no equipment and can be done by anyone. The host, Chris Heria, demonstrates different exercises that target the lower, upper and side abdominals, as well as the core. He also gives tips on nutrition, breathing and pacing. He encourages the viewers to download his app, follow him on Instagram and check out his website for more content and products.
Here are some key facts extracted from the text:
1. The text is a transcript of a video by Chris Heria, a fitness trainer and founder of Thenx, a calisthenics program.
2. The video is about a 20-minute full six-pack ab workout that requires no equipment and can be done by anyone of any fitness level.
3. The workout consists of 20 exercises, each lasting for 45 seconds with 15 seconds of rest in between.
4. The exercises are grouped into four sections, each targeting a different part of the abs: lower abdominals, obliques, seated position, and plank position.
5. The video also provides tips on nutrition, breathing, pacing, and motivation for achieving the best results.