When calisthenics legend Chris Heria teams up with powerlifting phenomenon Larry Wheels, you know something epic is about to go down. This time, they are putting their ab strength to the test with a six-minute core workout that is as brutal as it is effective, and the best part? You can do it anywhere: at home, in the gym, or even at your local park.
This routine is designed to shred your core, build endurance, and keep you motivated whether you are chasing aesthetics or raw strength. Ready to join them? Download the THENX app on the Google Play Store or App Store and follow along. You’ll get access to structured workouts, progressions, and exclusive content from Chris and the THENX team.
The format for this workout will be 45 Seconds Work / 15 Seconds Rest. This high-intensity interval setup keeps your heart rate up while giving your abs just enough time to recover before the next assault. Let’s break down the six moves that make up this killer circuit:
1. Leg Raises
Targets the lower abs and hip flexors. Keep your legs straight and controlled: no swinging!
2. Reach Ups
A classic upper ab burner. Reach for the sky with each rep, engaging your core to lift your shoulders off the ground.
3. Seated In and Outs
A dynamic move that hits both upper and lower abs. Balance on your tailbone and crunch in and out with control.
4. Plank Knees to Elbows
This move blends stability and mobility. From a plank position, drive each knee toward its corresponding elbow to fire up your obliques.
5. Switching Mountain Climbers
Speed meets precision. Alternate legs quickly while keeping your core tight: this one’s a cardio and ab combo.
6. Russian Twists
Finish strong with rotational power. Twist side to side with or without weight, keeping your feet off the ground for maximum burn.
Chris has been training with these movements since his teenage years, and it shows. His core strength is elite, and pairing him with Larry Wheels, who’s known for his insane power, creates a unique fusion of strength and control. This workout is not only about aesthetics; it’s about building functional core strength that supports everything from heavy lifts to explosive calisthenics.
This six-minute six-pack challenge might be a quick ab workout, but it is also a test of grit, discipline, and consistency. Whether you are a beginner or a seasoned athlete, following Chris and Larry through this routine will push you to new levels. So, grab your mat, fire up the THENX app, and let us build that core of steel!
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