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- What's up, it's Chris Heria..Welcome to another vlog..Today I'm gonna be showing.you my morning ab routine.that you can do every single.day as soon as you wake up..This routine is a great way.to develop your six-pack abs.but it's also a great.way to start your day.and this workout consists of exercises.that are low-impact and they're all done.from the ground with no equipment..These exercises also don't require.any prior fitness experience,.meaning that you could.just jump right into them.regardless of your fitness level.but still a very effective routine.to sculpt and build your abs..These are the same exercises.that I've been doing for.years to sculpt mine..What determines the.difficulty for this workout.is gonna be the intensity of.how you perform each exercise..So you can start off at.a slow to moderate pace.if you're a beginner but if.you're intermediate or advanced,.bringing up the intensity will.help you burn more calories.but you never wanna sacrifice your form.for increasing your intensity..You should always wanna try to do each one.of these exercises as perfect as possible,.and for the entire duration of time..We're gonna be doing each.exercise for 45 seconds straight.with a 15-second break in between..Doing this routine like this.high-intensity interval training style.will create an after-burn effect,.meaning that you're gonna continue.to burn calories throughout the day.even after you've completed.your workout routine.and that's gonna help you shred more fat,.making your abdominals.more visible and defined..When it comes to six-pack abs,.you're gonna have to work.on building your abdominals.as well as lowering.your body fat percentage.and that's exactly what we'll.be doing with today's routine..So to properly follow along with me,.make sure you download the Heria Pro app.in the App Store or Google Play Store..Open up to the YouTube workout section,.open up to this workout,.and you're ready to get started..For today's workout we're gonna.be engaging all of our core.from our obliques, upper to lower abs,.as well as our erector spinae..So we're gonna start.with the low-impact exercise.laying on the ground.and then we're gonna start.moving into different positions.to ensure that we're hitting all the areas.of our abdominals..Now normally all muscle groups.need 24 to 48 hours to repair.before working them out again.but because this workout uses.a lot of low-impact exercises.you can do this every single day.and you'll be able to consistently work.on sculpting your abs every single day.as well as build endurance.and your abdominals.that's gonna translate.into the performance.of all other exercises and workouts..So with that said,.we're gonna get into the first exercise,.laying legs down hold..Now when getting into this position,.it's gonna be easiest.if you have your hands.underneath you like this.but if you want more of a challenge,.you can put your hands out beside you,.just make sure that your head.isn't touching the ground..Going for 45 seconds..(upbeat music).Now here's where you wanna.regulate your breathing,.keeping your legs locked.out, toes pointed,.and really engaging your abdominals..All right, we're almost there..We got five, four, three, two, and one..All right, so as you can.see, super low-impact,.a great exercise to.start off this routine..The next exercise we're gonna get into.is gonna be a little more difficult,.engaging more of our lower abdominals,.we're gonna go for leg flutters..You can put your hands.underneath you to make it easier.or you can have your hands beside you,.that's gonna make it more difficult,.engaging more of your abdominals..Just wanna keep your legs.straight, point your toes..Regulate your breathing..Make sure your head is.not touching the ground..The more you separate your legs,.the better it's gonna be for your abs..So you wanna give a nice separation.Here we go, five, four, three, two, one..All right, the next exercise.we're gonna go into,.it's gonna be crucifix..This is gonna be the.last exercise on our back.and then we're gonna start going.into other positions to make sure.that we're engaging other.areas of our abdominals..We're gonna go back to laying position,.come out like a cross, touch your heels,.then come all the way back out..Make sure you're engaging your.abdominals the whole time,.you wanna give a full.extension in your legs.as well as your arms.and make sure your head.never touches the ground..♪ Hang in, one second ♪.- All right, here we go, the last reps..Five, four, three, two, and one..All right, now we're gonna.move into a different position..The next exercise we're gonna go into.is gonna be side plank raises..We're gonna go for 22.seconds on each side,.really engaging our obliques this time..Now remember you wanna go for.the full duration of time,.you don't wanna stop..Dip your hips down, come back up..You can always slow down your pace,.but you really wanna go.for the entire 45 seconds..♪ Hang in, one second ♪.- Here we go, switch sides..Down and up..If you need to stop at.all at any point of this,.take a second and catch your breath.but get right back up and keep it going..Just don't give up..Three, two, and one..All right!.Next exercise we're gonna get into.is gonna be plank alternating.toe taps, isolating each leg.to make sure that we're.working out each side.of our abdominals individually..So let's go for it..Get into a plank position..You wanna bring your leg up.and out to the side and alternate..Now the higher you lift your leg up,.the more you're working.your erector spinae as well.so don't give it little taps.but really try to give it a nice big step..Of course if you're just getting started,.you can just give it some.little taps to the side..But the more range of motion that you use,.the more you're working.out your abdominals..Here we go..Five, four, three, two, one..All right..Next exercise we're gonna get into.is gonna be switching mountain climbers,.and when we're doing these,.we're gonna be crossing.over our abdominals,.this time using a twisting rotation.which is highly effective.for building six-pack abs..So let's get right into.a push-up position,.you wanna bring one knee.to the opposing elbow.and if you can,.try to go a little faster..Of course if you get.fatigued at any moment,.you can always slow it down.but just don't stop, whatever you do..We're almost there..♪ Hang in, one sec ♪.- Make sure you're engaging,.squeezing your abs the whole time..Here we go with the.last couple of seconds..Let's bring up the intensity..Five, four, three, two, and one..All right!.Now the last exercise I have for you guys.is gonna be in and out..We're gonna jump all the.way in and all the way out.from a push-up position.so I want you to give.it everything you got.and it's the last exercise..Let's go for it..We're gonna get into a push-up position..I'm gonna jump all the way.in and all the way back out..Remember you can always pace yourself..And the more you do this,.you're gonna get a lot better..So you can always go.bring up the intensity.and that's gonna feel.just about right for you.if you're at an intermediate.to an advanced level..And of course if you get fatigued,.you can always slow down..Just keep engaging your core,.breathing in through your.nose, out through your mouth..Here we go with the last reps..Five, four, three, two, and one..There we have it..My morning ab routine that.you can do every single day.to get six-pack abs..We just worked our abdominals.while simultaneously burning fat.as you can see, I'm already.starting to break a sweat..Now doing this one to two rounds as soon.as you wake up is definitely.doable every single day..And if you increase the rounds.to three or four rounds,.it's gonna definitely be more effective.but you may wanna give yourself.a day of rest in between..Eventually the more you do this though,.it's gonna get a lot easier..You're gonna be able.to do a lot more rounds.and maintain a higher.intensity for each exercise..It's gonna feel a lot.more manageable to do.with the faster pace and.that's gonna show you.that you're actually getting stronger..So with that said, thank.you so much for watching..Make sure you do this routine one.or two times every single day.or if you do three or.four times every other day.and if you do so,.you're gonna have a solid.six-pack in no time..So if you enjoyed the video,.definitely smash that like button,.leave a comment down below,.let me know what you want.the next video to be about..Share this video with a.friend that needs a routine.that they can do every.day to get six-pack abs.and of course if you haven't already,.make sure you subscribe.because I post every single Thursday,.2:00 p.m. USA Eastern Time..And if you comment within.the first 30 minutes,.you will always have a chance.to win some free Heria Apparel..And don't forget to get.this workout on your phone.as well as full access.to my personal workouts.and workout programs that I create.on a daily and weekly basis.with specific goals in mind,.like building solid muscle.while simultaneously burning fat..Make sure you downloaded the Heria Pro app.in the App Store or Google Play Store.and then make sure you become.a member on Heriapro.com.to get full access to all my routines..It's like having me.as a personal trainer.right in your pocket,.and for more of my.content during the week,.make sure you're.following me on Instagram..If you guys are enjoying.the music on the channel,.make sure you're following.me on SoundCloud..I just dropped my brand new single.called \"Hold Me Close\",.again it's available.on all platforms from.Spotify, Apple Music,.SoundCloud Instagram, TIDAL, TikTok,.and all the other platforms,.so the next time you're working out,.thrown on the track for.some extra motivation..Here's a preview of what it sounds like..♪ Tell me when it went wrong ♪.♪ When you thought I was nothing ♪.♪ I couldn't wait to prove you wrong ♪.♪ Now I'm already stunting ♪.♪ I had no one to put me on ♪.♪ I had to cover the budget ♪.♪ And now you wanna get along ♪.♪ 'Cause they all wanna touch it ♪.♪ And now you know that I'm the one ♪.♪ It ain't no question or nothing ♪.♪ You know the fuck that I be on ♪.♪ Turning nothing to something ♪.♪ I hit the gas and I'm gone ♪.♪ Ain't got no time for discussions ♪.♪ I hit the gas and I'm gone ♪.♪ I Ain't got no time for discussions ♪.♪ 'Cause I ain't tryna.play those games with you ♪.♪ Shit ain't been the same.since I laid with you ♪.♪ I ain't tryna trip.every day around you ♪.♪ Said I ain't tryna play.those games with you ♪.♪ Shit ain't been the same.since I laid with you ♪.♪ But I ain't tryna trip.every time around you ♪.- [Chris] Smash that like button, guys!.

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Guide For Completing Form Ab83f Absa FAQs

Hit on answers to listed questions about Guide For Completing Form Ab83f Absa . Discover the most ordinary topics and more.

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Do military members have to pay any fee for leave or fiancee forms?

First off there are no fees for leaves or requests for leave in any branch of the United States military. Second there is no such thing as a fiancée form in the U.S. military. There is however a form for applying for a fiancée visa (K-1 Visa)that is available from the Immigration and Customs Service (Fiancé(e) Visas ) which would be processed by the U.S. State Department at a U.S. Consulate or Embassy overseas. However these fiancée visas are for foreigners wishing to enter the United States for the purpose of marriage and are valid for 90 days. They have nothing to do with the military and are Continue Reading

How can I fill out Google's intern host matching form to optimize my chances of receiving a match?

I was selected for a summer internship 2016. I tried to be very open while filling the preference form: I choose many products as my favorite products and I said I'm open about the team I want to join. I even was very open in the location and start date to get host matching interviews (I negotiated the start date in the interview until both me and my host were happy.) You could ask your recruiter to review your form (there are very cool and could help you a lot since they have a bigger experience). Do a search on the potential team. Before the interviews, try to find smart question that you are Continue Reading

How do I fill out the form of DU CIC? I couldn't find the link to fill out the form.

Just register on the admission portal and during registration you will get an option for the entrance based course. Just register there. There is no separate form for DU CIC.

How can I make it easier for users to fill out a form on mobile apps?

Make it fast. Ask them as few questions as possible (don't collect unnecessary information) and pre-populate as many fields as possible. Don't ask offputting questions where the respondent might have to enter sensitive personal information. If some users see you collecting sensitive information, they might not be ready to share that with you yet based on what you are offering, and they will think twice about completing the form.

What happens to all of the paper forms you fill out for immigration and customs?

Years ago I worked at document management company. There is cool software that can automate aspects of hand-written forms. We had an airport as a customer - they scanned plenty and (as I said before) this was several years ago... On your airport customs forms, the "boxes" that you 'need' to write on - are basically invisible to the scanner - but are used because then us humans will tend to write neater and clearer which make sit easier to recognize with a computer. Any characters with less than X% accuracy based on a recognition engine are flagged and shown as an image zoomed into the particular character so a human operator can then say "that is an "A". This way, you can rapidly go through most forms and output it to say - an SQL database, complete with link to original image of the form you filled in. If you see "black boxes" at three corners of the document - it is likely set up for scanning (they help to identify and orient the page digitally). If there is a unique barcode on the document somewhere I would theorize there is an even higher likelihood of it being scanned - the document is of enough value to be printed individually which costs more, which means it is likely going to be used on the capture side. (I've noticed in the past in Bahamas and some other Caribbean islands they use these sorts of capture mechanisms, but they have far fewer people entering than the US does everyday) The real answer is: it depends. Depending on each country and its policies and procedures. Generally I would be surprised if they scanned and held onto the paper. In the US, they proably file those for a set period of time then destroy them, perhaps mining them for some data about travellers. In the end, I suspect the "paper-to-data capture" likelihood of customs forms ranges somewhere on a spectrum like this: Third world Customs Guy has paper to show he did his job, paper gets thrown out at end of shift. ------> We keep all the papers! everything is scanned as you pass by customs and unique barcodes identify which flight/gate/area the form was handed out at, so we co-ordinate with cameras in the airport and have captured your image. We also know exactly how much vodka you brought into the country. :)

How do I fill out Form 30 for ownership transfer?

It’s a simple procedure, Make sure that you clearly specify as to whom the ownership is being transferred to From whom. The date of transfer must be the date on which you have sold the vehicle to the person. Ensure that you take a xerox copy and the copy of transfer of ownership must remain with both the person who has sold it and the person Newly owning the vehicle. http://www.tn.gov.in/sta/form30.pdf Refer to this form and read the terms and conditions carefully before filling it up to avoid complications. Once the transfer of ownership is submitted the vehicle will legally belong to the new owner Continue Reading

How do you know if you need to fill out a 1099 form?

It can also be that he used the wrong form and will still be deducting taxes as he should be. Using the wrong form and doing the right thing isnt exactly a federal offense

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