(light music)
- What's up guys?
Beautiful day in Miami, welcome to another Chris Heria Vlog.
Now, in the last vlog I had told you guys
that I'm on my 30 day body transformation.
I'm trying to get rid of that dad bod
and I'm trying to get to the next level.
And you guys can join us too, cause I'm gonna
be documenting everything, and at the end of the 30 days
I'm gonna be giving you guys the program that I did,
and I'm going to be showing you guys my results.
It's gonna be coming out on the brand new Chris Heria app,
then I'm gonna be giving it to you guys for free.
The app is free to download.
So you download the app, and my 30 day program
is gonna be in there for you guys for free.
So today we're on day four, and today is chest and triceps.
So right now I'm warming up, and I'm gonna take
you guys through my chest and tricep routine.
Let's get started.
Alright, so let's get started.
It's time to lose this dad bod.
(upbeat music)
Whoo.
Five more.
(upbeat music)
(deep breaths)
Ahh.
Do some inclines.
By the way guys, I have some new updates
about the status of the German trip.
I think we're going to Austria,
and we might be going to Switzerland as well.
But we definitely are trying to set up some
workshops there, but Austria is pretty much good to go.
(deep breaths)
But if there's something that you guys have in mind,
definitely email us, hit us up
right in the comments section down below.
If any of you guys want to attend these workshops,
send us an email at support@chrisheria.com.
Let's do the last couple reps.
Let's kill it with the diamonds baby.
(upbeat music)
Whoo.
There you go.
Let's get the routine started, that was a warm-up.
By the way, our booth number for the Fibo in Germany.
Do you know the booth number Stefan?
- [Stefan] Yeah, it's E72.
- E72, catch us at the Fibo.
What's the hall?
- [Stefan] 10.1
- Alright, so let's start this routine.
Just finished the warm-up.
Now for the workout I have for today guys.
Dips, we're gonna go into a drop set,
incline dumbbell presses, tricep extension,
dumbbell tricep extensions, skull crushers.
We're gonna do that three times, that's the first round.
Then we have handstand push-ups,
archer push-ups, Korean dips and straight bar dips
three times, that's for the second round.
And then we're gonna do a cool down.
Finish off with 20 muscle ups.
The first thing we have is dips, a drop set.
Let's go for it.
Let's get this started.
So guys, definitely feel free to
jump on this 30 day transformation.
In fact, do you know what?
I'm inviting you guys to start
your own 30 day transformation.
I want you guys to download the brand new Chris Heria app.
I'm gonna let you know when the release date is,
but I want you do download the app,
I want you to start doing the 30 day transformation.
This challenge will start as soon as the
Heria app becomes available to download,
and that will be the first day
to start the 30 day transformation.
30 days from that day one, you guys are gonna
send all the before and after pictures
of that 30 day transformation to support@chrisheria.com,
and we are gonna choose the person that
we found made the biggest body transformation.
And the winner is gonna win a credit
of $200 towards chrisheria.com.
You guys can cop anything you want.
Cause I want as many people involved with me
on this as possible, and this isn't even
about winning anything, this is about changing your life.
So let's get this started.
(upbeat music)
So, while I'm training, we picked out a couple
questions that you guys had for us
on the community tab section of my YouTube channel.
So Kevin's gonna be asking me
a couple of questions that you guys had for me.
Alright, so what do you got for me Kevin?
- [Kevin] How can I increase my muscle up reps?
I'm stuck at 10 for two months.
- First thing is start weighted pull ups.
Even if it's five pounds, even if it's two pounds.
Eventually you're gonna be able to increase the weight,
and you're gonna be able to increase repetitions.
And if you can do heavy, heavy pulls ups, pulling up
all the way to a muscle up is gonna be super easy.
Normally people can't do muscle ups
because they have a weak pull, or they have a weak push,
or they have a weak transition, you know?
So if you master those three aspects,
you'll be doing muscle ups like nothing.
Another thing is practice negative muscle ups, practice
jumping muscle ups, practice a lot of straight bar dips.
Like I said you gotta make sure this move
right here is really comfortable, really easy.
Alright, let's go with this drop set.
(upbeat music)
Next move.
Yo I haven't lifted weights in forever.
Got another question?
- [Kevin] Yeah.
Hey Chris, I want to know what is the food
that you eat on a day to day basis.
- Uh, every single day I typically eat
something different bro, honestly.
In fact, at the end of this vlog,
I'm gonna show you guys what I ate today.
But typically I'll have like chicken and spinach,
or like chicken and broccoli, or like fish and asparagus.
I'll just like just like, you know,
do different combinations of that.
(upbeat music)
Guys, check this out.
This is our new reflector, vinyl print.
This is gonna go on all the apparel from now on.
That one right there.
So, if you got that mark on your clothes.
It's official! (laughs)
Now we have tricep extensions.
(upbeat music)
Next exercise.
Man we are running through this workout.
(upbeat music)
Alright, so that brings us to our last move.
Skull crushers, bro.
Let's do these outside?
- [Kevin] Alright, so I got a question for you.
- Alright.
- [Kevin] Chris, I want to start my own YouTube channel.
What will you suggest to start from?
How can I attract viewers at the beginning?
- Well, that's a good one.
If I was just starting off, and
I had to do it all over again.
If it's fitness related, document yourself, your progress.
Say hey guys, this is where I am, this is where
I wanna be, and this is what I'm gonna do to get there.
At the same time, make it a story, make it interesting.
Really, just create content and don't stop.
Keep it on a weekly schedule, and I'm sure
you're gonna get there in no time.
Do as many collaborations as you can if
you're just starting off to grow your audience.
(upbeat music)
Alright, so that was the last move right there.
We're gonna do this round two more times to total
three rounds, and then we're gonna move on to round two.
Whoo. Alright guys.
So officially did three sets of the first round,
now we are onto the second round.
The first move is handstand push-ups.
My arms are already dead, I'm just kinda burned out.
So, I'm gonna do a handstand push against
the wall with the weight that's on.
And then I'll take off the weight vest,
and I'll be finished.
(upbeat music)
Ahh. Goddamn.
Man, those are some sloppy reps,
but hey man it happens sometimes.
Alright so, we just did the handstand push-ups against
the wall, trying to do as many as we can on the ground.
I'm like getting there.
So, next we have archer push-ups, then we have Korean dips.
So let's do those archers.
Put one arm straight, and you go down on one side.
Emphasize on that one side.
(upbeat music)
Whoo.
Ay.
Alright, Korean dips.
- [Kevin] What should I do when
I have a kinda slow progress?
- If you have slow progress, it's probably somewhere
in your training regimen that can use improvement.
You know they say always the best exercise
to do, is the exercise that you never do.
Either one, you're body's getting too used to
that routine, and you need to switch it up.
Or two, you're not doing enough other exercises
to really see that development.
So, I would highly suggest switching up the routine.
Maybe switching up the things that you're eating.
Try different things.
Let's go with these Korean dips.
(upbeat music)
Yo, we are on the last move of round two.
And that is straight bar dips.
Once you start training weighted
calisthenics, you can't go back.
So, I'm gonna have to put this on.
(upbeat music)
Ahh.
Whoo.
(upbeat music)
There you go.
Holy sh (boing) guys, you know what?
I think I might win that 30 day body transformation.
I'm coming for you guys.
Now, it's at that point of the workout,
we are at the cool down, 20 muscle ups.
Let's do it.
Finally, we get to finish out the workout.
Y'all, I don't even think you guys
understand my arms are like dead.
Definitely try this workout.
Let's go for it.
(upbeat music)
10 more muscle ups, and we are done for the day.
Still gotta show you guys my meals
for the day, but then that's about it.
Guys, peep the new Chris Heria chino pants.
What? Does it have the logo? Yeah.
These chino pants are gonna be on chrisheria.com
in like, Stefan how many days?
- [Stefan] Uh, we're aiming for Monday, I think
- Already it the warehouse.
Probably by the time this video airs,
they might already be in the shop.
If they're not, they'll be there in like a day or two.
Alright, let's do the last reps outside.
A lot of you guys keep asking me in the comments,
"Chris, how exactly do you workout?
What is your exact workout?
What is your exact training method?"
And that's why this 30 day challenge is gonna be so dope.
Cause
my workout routine, that I'm gonna be doing.
If you guys are trying to do exactly what I'm doing,
this is gonna be the best thing for you to do.
Get this routine, download it on the Chris Heria app.
It's gonna be out real soon.
Always switch up the grips guys.
That's the key to getting not only
good at these moves, but strong.
(spring noise)
Gotta to go pick up my son right now,
but I still have not eaten anything as of today.
And it's about 2:00 p.m. right now, so I'm gonna
go back home now, and show you guys what
I'm gonna be eating for the day.
Alright guys, so I'm back at my house,
and this is my first meal of the day.
We have lettuce, eggs, two chicken breasts,
some almonds, avocado, strawberries,
and a little bit of feta cheese.
So, this is my first meal of the day, you guys.
And this thing looks so good.
Also, forgot to show you guys, I got some quinoa right here.
Now this serving may look pretty big I guess,
for a normal salad serving, or maybe lunch,
but we worked out really hard.
So, we're gonna get those gains, baby.
Let's do it. I'll see you guys for dinner.
Alright guys, it is about 9:45, and now I'm having dinner.
So, lunch was around 3:30, now 9:45,
second meal of the day, dinner.
This is probably going to be the last thing
that I'm going to eat for today.
So let me show you guys what I got.
I have eggs, we have another chicken breast,
potatoes, asparagus, onions, and some almonds inside
with like a little Honey Dijon type of vinaigrette.
This is what I'm having for dinner guys,
but every day's always gonna be a little
bit different because I like to carb cycle.
So, day one I like to eat all my carbs,
day two I'll eat half carbs, and day three
I try to like eat no carbs, stuff like that.
So I'm gonna start eating dinner
and I will see you guys next week.
So you can follow up my 30 day body transformation.
We're gonna keep going all the way
straight until the 30 days are up.
And I wanna see your 30 day body transformation,
so don't forget to send them to us.
And the winner is gonna win a $200
credit towards chrisheria.com to
stock up on that Chris Heria gear.
Mad love guys, and I will see you next week
as we keep going with this 30 day body transformation.
And don't forget, you guys can get this
30 day body transformation too by downloading
the brand-new Chris Heria app that's coming very soon guys.
It's gonna be free to download, and the program
is also gonna be free within the app.
So thank you guys so much, and I will see you next week.
(upbeat music)
(swoosh)
(strong tapping)
Smash that like button guys.
(strong tapping)