- What's up, elite Thenx athletes?
Welcome to another video of official Thenx.
I'm John Oslager, and today we're
gonna be usin' the Thenx app to guide us
through a calisthenics leg workout.
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- (Child Speaker) Listen.
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- Alright, guys, let's get started.
And if you don't have the Thenx app,
it's available on iOS and Android;
and you can become a member at thenx.com
to get full access to all of our technique guides,
programs, and daily workouts.
When you open up the Thenx app,
you're gonna see programs,
technique guides, and daily workouts.
We're gonna hit Programs; we're gonna go
with the beginner program.
We're gonna do part two: legs.
As you see at the top, there's a timer
for when we start the workout.
When you're all completed, you hit Mark as Completed.
Alright, so this is the workout for today.
We're gonna go ahead; we've got two rounds.
We're gonna go ahead and start that timer.
If you guys are unsure about any of these exercises,
you can always click on Exercise,
and it'll show you a video on how to do it.
So, first off, we have squat lunges, 30 seconds.
When you're performing a squat, you want the weight
to be on your heels, you want your chest up, back straight.
You wanta make sure that your legs reach
at least a 90-degree angle.
You can always go lower.
And with lunges, you wanta make sure to try
to keep your shins and legs straight;
and you don't want your knees going past your toes.
And like I said with squats, you wanta go
to at least 90 degrees with your forward leg.
Alright, let's get started.
I'm gonna start the timer; you've got 30 seconds.
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Whoo.
So, after each exercise, we take a 15-second rest;
but if you're feeling good, you can always push yourself
and cut that rest time.
So, next up, we have Bulgarian split squats. (bell ringing)
If you're unfamiliar with the exercise,
you can always just click on it, and you'll see a video
on how to do it.
Alright, we're gonna use this box over here.
We have 10 each leg.
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Whoo.
That's a good one.
The thing I like about that exercise
is it helps build balance as well as strength in each leg.
So, next up, we have lunges is what it looks like.
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Alright, we got 10 in each leg; let's go.
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Whoo, whoo.
Alright, we're gonna go right into jump squats,
and that's kinda self-explanatory.
You wanta go all the way down,
and you wanta jump as high as you can.
We're goin' for 14.
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- [Singer] ♪ It's heavy on the music. ♪
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- Whoo.
That was definitely the toughest one yet.
Let's keep movin'.
Next up, we have jumping jacks.
I'm sure you guys know what that is.
If not, you can always click on that video,
and it'll show you just how to do it.
Alright, we've got 40.
Let's go.
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Whoo.
So with that exercise;
it's actually gonna be the opposite of a squat.
You're gonna want to put all your weight
on the balls of your feet.
It's a great exercise to get that heart rate up
and break a sweat, as you can see.
Next up,
(exhales loudly)
we just have regular squats.
So, remember, you want quality over quantity.
Let's do good form.
Let's go for 20.
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Remember, guys,
you want your feet shoulder-width apart.
You wanta break that 90-degrees angle.
You wanta keep your chest up.
Whoo.
Alright, next up, we have side squats.
Now you guys know how to do it.
Let's get right into it.
We got 10 each leg; let's go
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Whoo.
It's really important to focus on keepin'
that outer leg straight.
And the same thing as with regular squats,
you wanta break 90 degrees with the inner leg.
Alright, next up, we have crab walks.
That may be an exercise
that a lotta people aren't familiar with;
but it's a good thing that if we click on it,
it shows us exactly how to do it.
Alright, with this one, we're gonna walk 20 feet.
You wanta stay low; you wanta try to stay
at that 90-degree angle the whole time.
Let's go for it.
Ninety degrees, stay low.
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Remember, you always wanta push yourself,
but if you need to take a break, stop for a second,
catch your breath, and then get right back into it.
Almost done.
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Whoo.
These exercises just keep gettin' harder and harder.
Let's see what we got next.
We got calf raises, 15 each leg.
With this exercise, you can use a bar
or even a wall for resistance.
So let's go.
You wanta go all the way up, both our feet
really flex that calf, back down.
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Five more,
three,
two,
one.
So with those, when you get to the peak of the movement,
you wanta make sure to squeeze and flex
that calf really tight and have a slight hold at the top.
Alright, last but not least,
we have wall sits for 45 seconds.
As you can see, keepin' this back straight,
keepin' the legs at 90 degrees,
and we're gonna do 10.
Alright, let's get ready to do it.
Legs at 90 degrees, back straight, 45 seconds.
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If you're not able to hold this for the full 45 seconds,
you can always rest your hands on your legs
for a little assistance.
But try to really push through and not use that.
(lively percussive music)
(exhales loudly)
If this exercise is too easy for you,
you can actually get up on your tippy toes,
and you'll get lots more.
(lively percussive music)
Whoo.
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Five,
four,
three,
two,
one.
Whoo.
Alright, guys, that's it for round one.
You've got two more rounds.
Don't forget, after you complete that workout,
and Mark as Completed at the bottom.
Thank you guys so much for watching,
and if you guys enjoyed this workout,
make sure to hit that like button,
and comment below what you guys wanta see
in the next video.
We post every Sunday at 8 p.m. USA Eastern time.
Now you can see if you wanta get in the best shape
of your life, and get step-by-step technique guides,
programs, and daily workouts, make sure
to visit thenx.com
and become a member today.
And don't forget to download the Thenx app
to take our workouts with you everywhere.
We're really excited for 2019.
We have so much in store for you guys,
and be ready to level up.
And also in 2019, the Thenx team will be
at the LA Fit Expo at the end of January.
We really hope to see you guys there.
Thanks again for watching.
I'm John Oslager, til next time.
- [Singer] ♪ Listen right here, lil' mama, you back ♪
♪ The way I make you feel like you just got the bag ♪
♪ The Fendi and that Gucci, you know that I am ♪
♪ I ain't tryin' to brag ♪
♪ I'mma be patient ♪
♪ Money don' come when it want to ♪
♪ I'mma be patient ♪
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