8 MINUTE AB WORKOUTYouTube↗  IA↗(long shot)
Sports  5M views 122.3K likes   04 Nov 2018
THENX 7.8M subscribers United States YouTube↗


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- What's up I'm Arica Sky and welcome back
- ¿Qué tal? Soy Arica Sky
to another video of Official THENX.
y bienvenidos de nuevo a otro vídeo oficial de Thenx.
Today we're gonna do an eight minute ab workout. (upbeat music)
Hoy vamos a hacer un entrenamiento de 8 minutos. CANAL EN LÍNEA EN CUALQUIER MOMENTO EN CUALQUIER LUGAR
As we all know abs are the first to go
Como todos sabemos, los abdominales son los primeros
and I know that we're afraid of gaining weight
en irse y sé que tenemos miedo de aumentar de peso
and losing definition during the holiday season.
y perder definición durante la temporada navideña.
In order to have balance,
Para mantener el equilibrio,
indulge in some of your favorite foods
come algunas de tus comidas favoritas y conserva
and keep that six pack that you've been working on all year,
ese paquete de seis en el que trabajaste todo el año,
we wanna incorporate HIIT workouts
queremos incorporar entrenamientos adecuados
so you can burn as much fat as possible.
para que puedas quemar la mayor cantidad de grasa posible.
So with that being said,
Entonces, dicho esto,
let's go ahead and start this workout.
sigamos adelante y comencemos este ejercicio.
Our first exercise is gonna be
Nuestro primer ejercicio será una
plank open and close for 45 seconds.
plancha abierta y cerrada durante 45 segundos.
Let's go. (intense music)
Vamos.
Keep going you've got it.
Sigue adelante, lo tienes.
Make sure you keep that butt down.
Asegúrate de mantener ese trasero abajo.
Alright we're gonna take a 15 second rest
Muy bien, vamos a tomar un descanso de 15 segundos
and then move on to the next exercise
y luego pasaremos al siguiente ejercicio,
which is 45 seconds of mountain climbers.
que es de 45 segundos de escaladores de montañas.
Let's go. (upbeat music)
Vamos.
Keep on pushing you've got it.
Sigue empujando, lo tienes.
Almost there.
Casi allí.
Alright make sure you're giving it all.
De acuerdo, asegúrate de que lo estás dando todo.
This is a high intensity workout.
Este es un entrenamiento de alta intensidad.
Next we're gonna go on to 45 seconds of crucifix. (dark intense music)
A continuación vamos a entrar en 45 segundos de crucifijo.
Keep pushing.
Empujando.
Alright now we've got 45 seconds of leg flutters.
De acuerdo, ahora tenemos 45 segundos de aleteo de piernas.
Let's go.
Vamos.
Make sure you keep your core tight and keep those legs low. (intense music)
Asegúrate de mantener tu núcleo apretado y mantener esas piernas bajas.
There you go keep on going.
Ahí tienes, sigue adelante.
Those vaults are not gonna come without the work.
Esos resultados no vendrán sin el trabajo.
Let's go.
Vamos.
Burn it out.
Quémalo.
Almost there.
Casi lo tienes.
Alright on those you really wanna make sure
De acuerdo, en aquellos que realmente quieres asegurarte
that you keep your core tight.
de mantener tu núcleo apretado.
Next movement is gonna be plank side to side for 45 seconds.
El siguiente movimiento será plantarse de lado a lado durante 45 segundos.
Let's go. (upbeat music)
Vamos.
This is really gonna engage your obliques
Esto realmente comprometerá tus oblicuos
and get that side of your core.
y obtendrá ese lado de tu núcleo.
Make sure you're getting the full range of motion
Asegúrate de que estás obteniendo el rango completo de
and hitting the ground.
movimiento y golpeando el suelo.
Almost there.
Casi lo logras.
Alright 15 second rest again
Muy bien, 15 segundos de descanso otra vez
and then we're going right in to plank knees to elbow.
y luego vamos directamente a planchar las rodillas para codearnos.
Let's go. (intense music)
Vamos.
Push through.
Empuja.
Alright 15 seconds rest and we're almost there.
Muy bien, descansa 15 segundos y ya casi llegamos.
We're gonna go straight into bicycles.
Vamos a ir directamente a las bicicletas.
Let's go. (dark music)
Vamos.
Keep it going, keep that core tight.
Sigue así, mantén apretado el núcleo.
Make sure everything's engaged.
Asegúrate de que todo esté ocupado.
Alright 15 seconds and then we have the last exercise,
Muy bien 15 segundos y luego tenemos el último ejercicio
which is gonna be Russian twists for 45 seconds.
que será un giro ruso durante 45 segundos.
It's really gonna get you those side obliques.
Realmente te conseguirá esos oblicuos laterales.
Let's go. (intense music)
Vamos.
Cut through the last one let's go.
¡Empuja! ¡Vamos! ¡Último! Vamos.
Alright that completes today's eight minute ab workout.
De acuerdo, completa el entrenamiento de ocho minutos hoy.
If you're looking to burn more calories,
Si buscas quemar más calorías,
you can try that one or two more times.
puedes intentarlo una o dos veces más.
Thank you so much for watching.
Muchas gracias por mirar.
If you like this video make sure you smash that like button
Si te gusta este vídeo, asegúrate de presionar el botón
and comment below what you'd like to see
Me gusta y comentar debajo de lo que te gustaría ver
for next week's video.
el vídeo semanal.
And remember in order to keep balance
Recuerda, para mantenerte equilibrado
during that holiday season make sure that you're
durante esa temporada de vacaciones,
incorporating those high-intensity workouts
asegúrate de que estás incorporando esos entrenamientos de alta intensidad como este.
just like this one. If you wanna get in the best shape of your life
Si deseas estar en la mejor forma de su vida,
make sure you sign up for THENX.com
asegúrate de firmar Thenex.com
and become a member today
y de ser miembro hoy.
to get access to our workout programs,
Para acceder a nuestros programas de entrenamiento,
our technique guides and our daily workouts.
a nuestras guías técnicas y a nuestros entrenamientos diarios,
Download the THENX app in the App Store
descarga la aplicación Thenx en la tienda de aplicaciones
to take our workouts with you everywhere.
para llevar nuestros entrenamientos a todas partes.
Thank you so much for watching and remember
Muchas gracias por ver
we post every Sunday 9pm USA Eastern time.
y recuerda que publicamos todos los domingos, 8: 00 PM, hora del este de EE. UU.
We'll see you next week. (triumphant music)
Te veremos la próxima semana. DISPONIBLE DESDE 14 DE DICIEMBRE
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