(motivating music)
- What's up elite ThenX athletes, it's Chris Heria.
Welcome to another video of official ThenX. Today, we're
gonna be jumping into 2019 early. I'm gonna be showing you
my five best calisthenics exercises, in my opinion, for 2019
We're gonna be taking those moves that you were doing in
2018, and it's time to put the boosters on those. Remember,
train the same and remain the same. That's why we're gonna
take our skills, strength and physique to the next level
in 2019. Every year, we gotta get whole lot better, faster,
and stronger.
So for the first exercise I have to show you guys to start
upgrading now, is pull ups. We've been building our reps for
2018. A lot of us have been doing them up to our necks.
2019, we're gonna start doing high pull ups. Bringing it to
our chest or up to our belly button, as high as we can go.
So, real quick I'm gonna show you guys how we upgrade the
pull up. Into high pull ups. (motivating fitness music)
Alright let me explain real quick how I do this, guys.
Alright so when you're doing a normal pull up, normally you
have your scapulas out like this, you're pulling the bar
right up to your neck, and right back down. This range of
motion. But this range of motion can only go all the way up
to your shoulders. As you can see, when pulling in this
motion. Which is why you gotta bring your scapulas in front?
And from here, you pull, like a rowing motion. In this
motion and with this angle, you can pull all the way up to
your belly button if you actually trained for it. So when
you go to the bar, instead of just going to the bar like
this, being able to pull up right here. We're gonna
bring our scapulas forward, as you can see.
Lean back so that we keep that same rowing range of motion.
Grab the bar from there and from here, we're gonna pull
straight up.
And as you can see, I keep that form in my back, the whole
range of motion, all the way up and all the way back down.
Even when you're back down, if you're hanging, you should
still be in that position.
Alright, another good thing to look out for when you're
doing high pull ups guys, is the grip. The more of an
over-grip you have, the easier it's gonna be. Because when
you're coming all the way up to the top, the higher your
pull up is gonna be, the more your wrist is gonna need to
turn. So, already having an over-grip, your wrist is gonna
be in a really good spot so that when you reach the top,
it's really comfortable. Versus coming all the way to the
top, and your wrist is looking something like that. And
lastly, you want to keep form while you're doing this
movement. You don't wanna be moving around at all. You want
to keep your body as straight as possible, like a pencil.
And simultaneously tightening your core, your lats, your
back, your shoulders. Trying to make your body, basically as
still and as controlled as possible. So one more time guys,
it should look like this, and keep in mind while you're
doing these, you want to start doing different grips. These
different grips are gonna work out different parts of your
lats, different parts of your back and biceps. Even increase
the skill of actually pulling. Pulling is a technique all to
itself. As well as you can see guys, there's different gears
when you're pulling. You start from your scapulas and then
it moves in through the rest of your arms and ends up on
your grip. So, when you start to mix up the different grips
and you get used to these different positions, pulling as a
movement itself is just going to get really easy. So ...
Let me show you guys what it looks like. (powerful music)
Alright. So next, on our 2019 list, we have explosive
burpees. Now, we've been doing burpees in 2018. But 2019,
we gotta push it, we gotta give it that extra effort. Now,
like I said in other videos, burpees to me, in my opinion,
are like the laziness killer. And that's because it takes
a lot of effort, muscle, as well as a good amount of cardio
and endurance. Which is why this compound exercise is
extremely efficient for getting shredded and building
explosiveness. And this type of training is gonna transfer
on into other things that you're gonna be doing. You're
gonna start putting that same amount of effort and power
into other exercises that you weren't already giving that
into, so ... We're gonna put the juice on burpees right now
and we're gonna try to be as explosive as possible. So, in
2018 if you were just doing normal jump and go burpees ...
It's time to take those to the next level, 2019 baby, let's
go. So, try to be as explosive as possible. Of course guys,
go at your own pace, go at your own skill level. But you
want to give this exercise a sense of urgency and some power
into it. So let's go for it. (powerful gym music)
Whew ... Alright. So you guys get the point. Wanna be as
explosive as possible. When you first start doing this,
you're gonna be putting a lot of effort, you're gonna be
getting pretty fatigued. But eventually, it starts to feel a
whole lot easier. And so does everything else after that.
Alright so the next move we have have on our list, is gonna
be a push up.
And we've been racking up these reps, I told you guys to do
100 push ups a day. 2018, that's what it was all about.
Well, now we're gonna take our push up to the next level.
Let's see if you can do these 100 times a day. We're gonna
lean forward in our push up, and when we go down on our
push up, we want our hands by our waistline. From here,
we're gonna look forward, bring up our feet, just for a
second. Every time you go down. We're gonna hold our
entire body weight, when we get to the bottom, and then
we're gonna put our feet back down to the ground, and back
up to the top. (powerful explosive music)
Whew. Alright. So that's the upgrade on the push ups, guys.
When doing this move, just make sure that you're leaning
forward enough that your hands are gonna be at your waist.
Because by your waistline, like I showed you in The Secret
to Superhuman Strength video, this is the center of your
gravity. So, pushing from here is literally like pushing all
your body's weight, literally. And once you can push all
your body's weight comfortably and you can do it for reps,
well then you're gonna start moving on naturally into other
harder progressions like full-planche push ups, 90 degree
handstand push ups, handstand pushups for days. I mean, your
holding your entire body when you do these push ups, for a
second, every single time. This is gonna get a whole lot
easier. You're gonna be able to do this a whole lot more
comfortably. And when you're comfortable with your own body
weight, well imagine where that's gonna take you. Alright,
so the next move on our list for 2019, we're gonna upgrade
again, our pull ups. The move that I have for you guys is
the Eccentric 1 Arm pull up. This is a move that I use to
train my one-arm pull ups. And in 2018 I know we were
building our reps with the 100 pull ups challenge. So, 2019
it's time to take out one of those arms and take that
pulling game to the next level. I'm gonna show you guys
one of my favorite moves that I use to train my one-arm
pull up. Alright, let's go for it. Alright, so we're gonna
grab the bar, like a commando pull up. The hand that's on
the outside, we're gonna use that one to come up on this
side. And from here, we're gonna let go of that hand, come
down, and as soon as you get down, you're gonna pull right
back up with two hands. (motivating music)
So as you guys can see, the supinated grip is the one that's
assisting as soon as you come up and you immediately let it
go to feel the eccentric portion of this move. And as soon
as you guys get back to the bottom, you pull right back up.
With two arms. So now we're gonna switch the grip.
(motivating fitness music)
Alright. So there you guys have it. Of course, you want to
be as strict as possible when doing this movement. Make sure
your core is tight, you're activating your lats, and you're
squeezing. Keeping a solid grip as hard as you can. That's
probably one of the most important parts. You're only as
strong as your weakest link. Especially when it comes to
hanging exercises. When you're hanging on the bar, all your
muscles can keep going, but if your grip gives out, that's
it, you're finished. Alright, so the last move, number five
exercise for 2019. That's gonna be handstand to negative
full planche.
You're gonna be using some ThenX Parallettes. This is
another eccentric movement, which is working against gravity
which is going to increase your strength and your muscle
mass. So in 2018, we were killing it with the handstands.
Now, we're gonna go up into our handstands. Time to take
them to the next level. From our handstand position, you
want to make sure your arms are as straight as possible.
And you just want to start leaning forward, slowly letting
your feet drop. Hold your core as tight as you can and
keeping that same straight line formation, you're gonna try
to come down at that angle as slow and controlled as you
can. Now, at the beginning you probably will be able only
to do that much of an angle, slow and you'll probably fall
the rest. But the more you do this movement I promise you
guys, you guys are gonna come down slower and slower.
Eventually you're gonna be able to come down so slow,
that you just hold a full planche down push. This isn't the
only move that you trained for that's going to have you
get the full planche, but this is definitely a 2019 move
that if you use this move in your training routine, no
matter how slow or fast you come down, this move is
definitely gonna take you to the next level. You gotta
train the things that nobody does, that nobody never wants
to, to get the results and the skills that nobody can and
nobody has. Alright, so here we go. (powerful music)
Alright, so that's gonna take months to years to get that
move like that, but if you start now in 2019, eventually
you're definitely gonna get there. And like I said, you
don't have to come all the way down to 90 degree and stop
like I did. You just come down as slow and controlled as you
can and when you hit the ground, just kick back up and do it
again, over and over and over. Eventually, the ascension
part is gonna get a whole lot easier and you're gonna
start getting a whole lot stronger and a whole lot more
shredded. So with that said, thank you guys so much for
watching the video. If you enjoyed this video definitely
smash that like button. Get 2019 started early with these
workout exercises and if there's any exercises out there
that you guys think are also great for 2019, leave them in
the comment section down below so we can check them out.
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