- What's up, Thenx athletes?
If you're feeling lazy,
I have the perfect workout for you to do right now
that's gonna transform you from being lazy
to an explosive athlete.
And the best part about it,
is you can do it right from where you're watching
because it takes zero equipment.
We're just gonna be using our own body weight.
And for this workout, I've chosen easy exercises
that anyone can do, no matter how lazy you feel.
But as you go through the routine,
the progressions get increasingly more challenging
every 20 seconds until you're doing
the hardest progression of each exercise
at the end of the minute,
which is gonna condition you to train
like an athlete and eliminate your laziness.
Each one of the exercises we're working up to
are laziness killers.
And once you built up to be able to do
the hardest progression for the full minute,
you're gonna be an explosive athlete,
not just looking strong, actually being strong.
So the first time you do this routine
you'll be doing all three progressions
of each exercise or maybe even just
the first progression depending on how lazy you are.
But over time, you'll build your way up
to only doing the last two progressions
and eventually the last one for the full minute.
So if you're ready to get started,
all you need to do is download the Thenx app
in the app store or Google Play store
or just hit the link down in the video description below.
Once you've downloaded the Thenx app,
open up to the follow along workout section.
Where you find a whole bunch of follow along workouts,
including this one.
Smash the like button for some motivation.
Get off that couch, let's get right into it.
The first laziness killer exercise
we're gonna be using is the burpee,
one of my all-time favorites that transform you
physically and mentally.
We're gonna start you off with
the most basic version of it without a push up
and without a jump.
Just get down to a push up position and get back up.
After 20 seconds, we're gonna move on
to the next part of progression,
burpees with no jump.
And then the last 20 seconds,
we're gonna finish off with full burpees.
We'll have 20 seconds break in between each exercise
and we'll be doing a total of six exercises
with three progressions each exercise.
So keep that in mind throughout the whole workout routine.
Let's start off with the first burpee progression.
We're gonna get down, push up position,
stand back up, 20 seconds.
(upbeat music)
Breathe.
(upbeat music)
It's about to get harder.
Five.
Four.
Three.
Two.
And one.
All right, now we're gonna go for
a burpee with a pushup.
Stand up.
(upbeat music)
(upbeat music continues)
Here we go, five.
Four.
Three.
Two.
And one.
Now we're gonna jump.
(upbeat music)
Last 10 seconds.
(upbeat music)
Five.
Four.
Three.
Two.
And one.
There you have it, first exercise down.
We just have five more left to go.
Next up we're gonna emphasize
on our legs and our core with lunges.
Moving on to switching lunges.
And then lastly, explosive lunge.
So let's get into position,
feet, shoulder with apart.
This is gonna be really easy.
Have your hands on your hips
or your hands on your head.
Come into a lunge, come right back,
just walk it out.
20 seconds, super chill.
(upbeat music)
Last 10 seconds,
and then get ready to increase the difficulty.
(upbeat music)
Five.
Four.
Three.
Two.
Here we go, guys, switching lunges now.
Switch 'em up.
Try to get explosive with you.
(upbeat music)
Last 10 seconds.
(upbeat music)
Five.
Four.
Three.
Two.
And one, we're gonna go down.
and explode up.
(upbeat music)
First 10 seconds with one leg.
Five.
Four.
Three.
Two.
And one, switch legs.
(upbeat music)
Last five seconds.
Three.
Two.
And one.
All right, there you have it.
Shake those legs off.
Next up is gonna be a bit of a full body burner,
but we're gonna start off really light,
first with butt kicks,
then moving on to jumping jacks,
and then finishing off with high knee taps.
After this, we're gonna be halfway through
so hang in there.
Remember, you can always just stay
on the first progression if it's your first time,
as long as you're always trying to push it
a little bit further.
So let's get into our butt kicks.
Have to touch our heels.
(upbeat music)
Just relax.
Breathe.
(upbeat music)
Last 10 seconds.
And we're gonna pick it up to jumping jacks.
Five.
Four.
Three.
Two.
And one, let's go.
(upbeat music)
Last 10 seconds.
Breathe, keep that pace.
We'll move into high knee taps.
Five.
Four.
Three.
Two.
And one.
Bring those knees up.
Bring them up really high.
(upbeat music)
Regulate your breathing.
Last 10 seconds, here we go.
Pick it up.
Five.
Four.
Three.
Two.
And one.
All right, we're officially halfway done.
And as you consistently start going through this routine,
remember the whole goal is to start spending
more time doing the harder exercises than the easier ones.
So keep that in mind.
Now, coming up next, we have squats,
moving into side to side squats
and then finishing off with jump squats side to side.
So let's get in position,
feet, shoulder with apart.
Big chest, hands on your head, hips out,
come down, back up.
(upbeat music)
Nice and chill.
(upbeat music)
Last 10 seconds.
(upbeat music)
Here we go, three.
Two.
Last one.
Now we're gonna start going side to side.
(upbeat music)
(upbeat music continues)
Here we go.
Five.
Four.
Three.
Two.
And one.
Let's start jumping now.
(upbeat music)
(upbeat music continues)
Five.
Four.
Three.
Two.
Let's give it that last one.
All right, there we have it,
we just have two more main exercises to go.
The next one's coming up is gonna emphasize
on our abdominals, starting with laying knee raises,
moving into laying leg raises,
and then finishing off with v-ups.
Get into a nice comfortable position.
We're gonna be laying down, feet underneath us,
legs all the way out.
Bring your knees all the way in and all the way back out.
Just like that.
Nice and chill.
(upbeat music)
Got 10 more seconds,
then we're gonna step it up.
(upbeat music)
Squeeze your core.
Three.
Two.
And one.
We're getting into leg raises now.
All the way up, all the way down.
(upbeat music)
It's as straight as possible.
Last 10 seconds.
(upbeat music)
Five.
Four.
Three.
Two.
And one.
All the way down, come up, touch our feet.
Come back down.
(upbeat music)
Last 10 seconds.
(upbeat music)
Three.
Two.
Last one.
All right, we're gonna finish off this
last exercise right here on the ground.
Now attacking our abdominals
and the rest of our body from the opposing angle.
Starting off with plank knees to elbows,
emphasizing on our core, shoulders and triceps.
Then moving on to low plank to high plank,
and finishing off with in and outs open and close.
So let's get into a plank position
from a pushup position, lower ourselves down.
Right here, we're gonna bring one knee all the way up
and then alternate.
This is plank knees to elbows.
First 20 seconds.
This is the last exercise,
so I want you to give it everything you got.
Last 10 seconds.
Then we're gonna increase the difficulty.
(upbeat music)
All the way up.
Come back down.
Up and come back down.
Maintain that plant position.
(upbeat music)
Last 10 seconds.
(upbeat music)
Here we go, five.
Four.
Three.
Two.
And one, right here,
We're gonna go in, out, open and closed.
Stay strong, don't stop.
(upbeat music)
Keep the core tight.
(upbeat music)
Last 10 seconds, give it everything you got.
Explode.
Let's go.
Five.
Four.
Three.
Two.
And one.
Alright, there you have it.
That absolute laziness killer.
You start at your own pace, start as lazy as you want,
but eventually this workout is gonna transform you
into an explosive athlete.
All in just under 10 minutes with no equipment.
So congratulations for getting through this round with me.
The more you do it, the stronger you're gonna get.
And eventually you're gonna be able to go for more rounds.
To benefit the most out of this and get a complete workout,
you want to do it at least two or three more times,
but if this is your first time, just do one.
Get comfortable, get consistent.
Eventually you're gonna build up the strength
to do two in a row and so forth.
And you're gonna be on your way to not just looking strong,
but actually being a strong explosive athlete.
And if you enjoyed the workout in the video,
please smash that like button.
We really appreciate it.
And share this workout with any of your lazy friends
that need a real transformation.
And don't forget to get this workout on your phone
and schedule it at any time.
As well as full access to all our
follow along workouts and programs.
Technique guides teaching you the most advanced movements
like the full planch, handstand, human flag,
and so much more step-by-step,
as well as daily workouts sent straight to you
to make sure that you're constantly progressing
and being challenged, as well as joining
our Thenx community of millions Thenx athletes
around the world, using our workout programs
and Thenx app to get in the best shape of their lives.
Right now, just download Thenx app in the app store,
Google Play Store, or hit the link
down the video description below,
and start changing your life right now.
And like always, if you comment down below
within 30 minutes of any upload,
you're always gonna have a chance to win some Thenx gear.
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We post every single Monday at 10:00 AM USA Eastern time.
And if you enjoyed this follow along workout,
check out the last one I did on
How to Get Big Arms right from home
without any weights, and I'll see you there.
Mad Love, peace out.