Here is a possible summary:
Chris Heria shows a 20-minute six pack abs workout that can be done without equipment and targets all areas of the abdominals. He explains the benefits of working out the abs and how to follow along with the routine using the Heria Pro app. He also encourages viewers to like, subscribe, comment, and check out his website and Instagram for more content and giveaways.
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 anywhere.
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 focusing on a different aspect of the abs: lower abdominals, obliques, seated position, and plank position.
5. The workout is designed to challenge the user, preserve their energy, burn calories and fat, and develop strong and defined abs.
6. The workout also benefits other muscle groups and lifts, as the abs assist with every exercise and movement.
7. The user can follow along with the video on the Heria Pro app, which also has other workouts and programs created by Chris Heria.
8. The user can also check out the nutrition videos on the channel, follow Chris Heria on Instagram, and visit www.chrisheria.com for workout apparel and equipment.