Want to try a classic Chris Heria core burner that is minimalist, brutal, and effective? This routine is all about building endurance and definition through bodyweight ab work: no gym, no gear, just raw consistency and intensity!
When he first started calisthenics fifteen years ago, this was the routine that changed everything for him; and the original core routine he stuck with is a testament to how powerful simplicity can be when paired with discipline. Follow along with him as he takes you through the moves. It is simple, it is quick and anyone can do it.
Here’s a quick breakdown of what each of the eight move targets:
Legs Down Hold: Static hold to engage lower abs and hip flexors
Leg Flutters: Rapid pulses to fire up the lower core
Leg Raises: Controlled movement for full lower ab activation
Laying Single Leg Raises: Isolated control and core stability
Star Crunches: Obliques and upper abs get lit up here
Seated In and Outs: Dynamic compression for total core
Bicycles: Obliques and rotational strength
Russian Twists: Twisting motion to carve out the sides
You can find this exact ‘follow-along’ in the ThenX app, which you can grab for free on the App Store or Google Play. It’s a great go-to when you want to feel the burn without needing any equipment.
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