(techno music) - [Chris] What's up guys?
It's Chris Heria.
Welcome to the vlog, and welcome to my house.
Today I'm gonna be gonna be
showing you guys a dumbbell workout routine,
because when we're training from home,
a lot of times, the only equipment we have
is just a pair of dumbbells.
So today I'm gonna show you
how to get shredded and build solid muscle,
with just two pairs of dumbbells, in your home.
All right, let's get this workout started.
So we're gonna open our Heria Pro app
to the dumbbell only workout,
and if you haven't downloaded the Heria Pro app already,
you can go ahead and download it on the App Store,
or in the Android Google Play store.
This is gonna be a full-body routine,
we're gonna be working on all the muscles in our body,
from our shoulders, abdominals,
arms, legs, chest, and back.
So for the first exercise we have push up rows.
Let's go ahead and start that workout routine,
let's get into our push ups, we're gonna go for 20.
(techno music)
All right!
Now I love this move right here,
because we're working our pushing and our pulling,
which actually strengthens your muscles
a lot more than just sticking to one motion,
and will help prevent injury,
because you're strengthening your antagonist muscles.
A lot of times we suffer from injuries
because we've built up strength in one muscle group,
but the antagonist muscle group is a lot weaker,
so when you're going for a specific exercise,
you may injure your weaker antagonist muscle.
So that's why this is a great movement:
we're doing a push and then we're doing a pull.
And when you're working out on other days
that may just be push, like chest and tricep,
it's really good to throw a pull in there,
so you get antagonist stretch and muscle activation.
So the next exercise we have is goblet squats.
Let's keep it going.
You hold this up to our face like a goblet,
take a Sumo squat position,
we're gonna go down,
as low as you can, back up.
Let's go for 15.
(techno music)
All right.
Let's go for the next move.
Remember, as you complete each exercise,
you want to input it into the app.
So, goblet squats, let's go ahead and put 15.
And if you don't know how to do it,
go ahead and press the video,
and there we have some goblet squats.
All right, next move we're gonna go into:
Russian twist with the dumbbell, 40 reps.
Let's grab one dumbbell, legs up,
straight, and we're gonna go side to side.
40 reps, let's go.
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The straighter your legs are,
the more you're activating this exercise,
and activating your abdominals.
(techno music)
All right, whew!
Let's go ahead - input that move:
Russian twist,
40 reps,
and we're done.
Next move we have is clean & press.
We're gonna go for 12 reps.
We're gonna be shoulder width apart on our stance,
now we're gonna go into a squat position,
and when you bring the dumbbells up,
I like to stay low, and then come back up.
It's a lot harder that way,
but if you wanna do a normal clean press,
come down, bend slightly, pop it up.
(techno music)
All right, now let's move it over here.
We got lounges!
We're gonna go for 14 steps.
Let's go for it.
(techno music)
All right, just completed lounges.
If you don't know how to do that move,
go ahead,
watch the video.
We're gonna go ahead and input how many we did: 14.
So the next move we have is gonna be
rear delt flies with the dumbbells.
Now we're working on our back and shoulders,
little bit of hamstrings, little bit of lats,
full body exercise, let's go for it.
You want your back flat,
you wanna take shoulder width apart stance,
and we're gonna go open.
(techno music)
Whew!
All right, we've just got two more exercises to go.
So a quick recap on all the exercises we did,
and the muscles targeted:
we did the push up rows, which activates
your core, chest, triceps, shoulders,
back, and a little bit of bicep.
Then we went into goblet squats,
which is shoulders, legs, and core.
Next we had Russian twists,
which is extremely intense on your core,
as well as your arms.
After, we had clean & press.
Again, arms, shoulder, core, legs.
That's one of the best full-body exercises
when you're using dumbbells.
Then we moved into lounges.
Again, shoulders, arms, obliques, lats,
core, and of course your legs.
And now we finish: rear delt flies,
which is back, rear delts, and your core.
So let's go ahead - punch in how many reps we did:
12 reps.
Now we're moving onto the last two exercises.
We have dumbbell curls, for your biceps
and core as well, and last we have
kick backs for your triceps.
All right, let's get right into those dumbbell curls.
We're gonna go for 12.
Now, do not be swinging, and bringing them up like that.
I want you to control every single second.
Let's go for it.
Turn them out, up,
down.
(techno music)
Really work that negative, guys.
Come up, come down slow and controlled.
(techno music)
Whew!
All right, now you as you can see,
I'm already starting to break a sweat,
and this is just round one.
So now we have the last exercise.
It's gonna be tricep kick backs.
Let's go for ten on each arm.
All right, this is how we're gonna do it with no bench.
We're gonna take a stance like this,
put your arm here, grab your shoulder.
Now this is the support you're gonna need
to do the kick backs.
(techno music)
Whew!
All right.
So that completes the routine,
let's go ahead and put those bicep curls
and those tricep kickbacks.
So,
curls: 12,
kickbacks: ten on each arm.
Now I do have one last bonus move for you guys,
it's gonna be handstand push ups.
Of course, you can do them against the wall,
but if you can do it freestanding, even better.
And I know I said that this was gonna be
a dumbbell only workout,
so we're gonna use the dumbbells
to do our handstand push ups.
Let's go for it.
(techno music)
All right!
I think that's a good number for round 1.
We have two more rounds to go.
That completes this workout routine
of the dumbbells only full-body workout.
This workout is highly effective,
and there's no excuses.
All you need is a set of dumbbells,
and you can get a great workout,
and get in the best shape of your life,
wherever you're at.
So if you enjoyed this workout routine,
smash that like button,
and share it with a friend.
Comment down below on what you want
the next workout to be, and subscribe
if you haven't already.
I post a vlog every Thursday,
2 p.m., U.S.A, 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 stick around 'til next Thursday, guys.
I'm gonna be dropping another workout from home,
showing you guys how you can build solid muscle,
and get completely shredded, all from home,
with actually no equipment this time.
So check out next Thursday's video.
And for my personal workout routines,
getting you in the best shape of your life,
then definitely download the Heria Pro app,
if you haven't already, to get full access
to all my personal workouts that I upload
on a weekly, daily basis.
Within the app there's also a workout generator
that creates workouts and workout programs
designed Chris Heria style.
Basically, it's like having me as a personal trainer,
in your pocket.
And to take your training to the next level,
check out chrisheria.com, and pick up your weight vest.
We have brand new colors: orange and gray.
Go and pick one up right now.
chrisheria.com
Take your training to the next level,
and I will see you guys next Thursday.
Mad love, peace out.
(techno music)
(gunshots) Smash that like button, guys. (gunshots)