- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna show you
how to unlock superhuman strength
and become stronger than you've ever been before.
Now you've seen the advanced body weight movements
like the handstand pushups
and the full planche pushups,
and the videos of me breaking down
how to do them step-by-step.
A lot of these exercises may even
be the reason on why you decided
to start calisthenics, like the muscle up.
And by now, a lot of you have already
learned these advanced exercises
from the videos I've posted on
how to do them step-by-step,
and you may be now wondering
where do you go from here?
Once you've mastered each advanced exercise individually,
the next step is to start putting them together.
Doing this is not only gonna get you a lot stronger
and unlock superhuman strength,
but it's also gonna strengthen the muscle connections
throughout your entire body.
Different combinations of one exercise
going to another requires different
muscle groups, movement, paths, and muscle chains
that you probably have not yet trained.
Basically, we're gonna be compounding
compound exercises to create new movement paths
that will further strengthen your muscles
and force your body to work in unison.
And doing these combos not only
creates more time under tension for your muscles,
but it also increases muscular strength,
endurance and size.
Not just looking strong,
actually being strong.
So today, I'm gonna take you through five
individual advanced calisthenics exercises,
and I'm gonna be combining them all
and doing them consecutively together
to challenge my body
and take my training to the next level
without the need of any weight.
In fact, after doing this
and training like this,
you're gonna find that lifting weights
is actually gonna be a lot easier.
Now, to get to the level
that I'll be performing at today,
the first thing you want to do,
as I said before,
is to master each advanced exercise individually.
I have a bunch of tutorials on exactly
how to do them step-by-step on my YouTube channel.
You can go ahead and check them out,
and search for them.
And once you've trained and mastered
each exercise individually,
the next step would be to create
different combinations of two exercises.
So for example, a handstand to a full planche
or 90 degree to a handstand pushup.
As you start to pair different exercises,
they're gonna use different movement paths
to go from one exercise to the other.
And that plays a big role
in developing your superhuman strength.
Eventually, once you've mastered one-on-one combinations,
you can go ahead and throw a third exercise in there
and start doing different combinations of three.
You can go ahead and repeat the process,
adding a fourth exercise
and switching up the combinations.
Now this method can be done or replicated
with any type of exercises.
For example, if you're a beginner,
you can start combining a pull-up with leg raises
or you can go from pull-ups to toes to bar,
to L-sit to leg raises,
all consecutively without letting go.
The combinations are really endless
and they're always gonna progress you
and get you out of plateaus.
And today, I'm gonna show you how I work
in advanced combination.
So if you want to follow along,
just make sure to download the Heria Pro app
in the App Store or Google Play Store,
then open up to the YouTube workout section.
You should find this routine
and we're ready to get started.
Now, the way that I normally train
for these combinations is going for the set,
then waiting for one minute.
If it's a really heavy set,
I'll wait for two minutes
and then go right back in.
And every minute or every two minutes,
depending on the set,
I'll be doing the combination
until I can't do it anymore.
Once they can't do it anymore,
I'll take off one of the exercises
and I'll continue this method
until I work my way down
to the last two exercises.
So I'll be showing you that today.
So the combination I'm gonna be working on today
is gonna be full planche raise,
handstand to full planche,
full planche pushup,
90 degree handstand pushup,
and handstand pushup.
You want to do one rep for each exercise.
So before I go for my first set,
I'm gonna do a quick little warm up for my shoulders.
All right, take a resistance band.
Start warming up the shoulders.
(light upbeat music)
You don't wanna do too much.
Just keep it nice and elastic.
You don't wanna wear out your muscles
before you even started.
All right, we're ready for the first set of the combo.
(light upbeat music)
All right, so there we have the first set.
Now, after I would wait about a minute,
two minutes if it's a really hard set
and then I'll attempt it again,
and I'll continue to do so
until I can't do it anymore.
So once I can't do this anymore,
I'll take out the full planche raise
and then run the set again.
Let's go for it.
(light upbeat music)
All right, there we have it, second set.
Now we're gonna give our muscles
some time to recover and relax.
As I said before,
we want to keep running this combo
until you just can't do it anymore.
And even if you can only do it once,
that's perfectly fine.
Then you just take off one of the exercises
and move on to the next combo.
So in this case,
the next exercise I'm gonna take off
is the handstand to full planche.
Now we're just gonna be going into full planches pushups,
90 degree handstand pushups,
and then handstand pushup.
And if you notice,
these advanced exercises also start
to decrease in difficulty
so that you're able to last the whole routine.
Now, the more advanced you can get,
you can also play with the combinations.
For example, you can use
the same combination of exercises,
but placing them in different orders
is gonna make the combination
way harder or even easier.
But with that said,
let's get into the next combination.
(light upbeat music)
All right, so there we have it.
Now this is like lifting super heavy.
So you do want to take long breaks,
at least a minute to two minutes in between each set.
You don't want to sacrifice your form on the next set
and you want to be able to complete it.
So make sure you're fully recovered
before going for the next one.
It can be similar to power lifting.
You don't want to be fatigued when trying these.
So, now we're ready to go for the next set.
We're gonna go ahead and knock off
one of the exercises,
which is gonna be full planches pushups.
So now we'll be doing the 90 degree pushup
and then the handstand pushup.
This is gonna be our last set.
Let's go for it.
(light upbeat music)
All right, there we have it.
The last set to this routine.
So remember, train each one
of these exercises individually first.
You can find all the tutorials
on exactly how to do them step-by-step
on my YouTube channel.
And once you've mastered them individually,
you'll then start to add one on one combinations,
different types of combinations together.
Doing so is gonna build enormous strength
and muscle connections.
Eventually, you're gonna be able to put
three exercises together.
You then wanna repeat that process
until you can increase repetitions
and increase the amount of combinations
that you can add together.
And that's gonna unlock superhuman strength.
Not just looking strong,
actually being super strong.
So use this method to take
your training to the next level.
Remember, even as a beginner, you can do this.
You can start with pull-ups
moving into toes to bars,
L-sit hold to leg raises.
The exercises and the combinations are endless,
so get started right now.
And if you enjoyed the video,
then definitely smash that like button.
Leave a comment down below.
Let me know what you're working on
and what you want the next video to be about.
And of course, if you haven't already,
make sure to hit the subscribe button
with notifications on
'cause I post every single Thursday,
2:00 p.m. USA Eastern Time.
And if you comment within the first
30 minutes of any upload,
you always have a chance to win
some free Heria apparel.
And speaking of Heria apparel,
I just dropped a brand new
Heria Collection on chrisheria.com.
Visit the site right now
and start shopping your favorite pieces from the collection.
A lot of the pieces from the collection
you've seen in previous videos
like the white track pants,
black track pants, camo windbreakers,
even the shorts that I'm wearing right now.
And we just have some brand new arrivals
that just dropped into the shop.
Our 3M reflective shirts, shorts, jackets, workout suits,
and a whole lot more.
Go to chrisheria.com
and start shopping right now
before we're all sold out.
We're also gonna have the brand new
forest green weight vest
in the shop by the end of this week.
So make sure to go to chrisheria.com
and shop your favorite items
before we're all sold out
because we are selling out fast.
And I will see you next Thursday,
2:00 p.m. USA Eastern Time.
Mad love, peace out.
(light upbeat music)