- Good morning, it's Chris Heria,
and welcome to another vlog.
Toady I'm gonna be showing you guys my new morning routine.
Of course there's things that I'll always
do every single morning
like my hundred push-ups, pull-ups, and cardio.
I showed you guys
in previous morning routines that this is something
that I do almost every single morning,
but I've got a new
quick and effective routine that I do additionally.
I'd still suggest for you guys to do your push-ups,
pull-ups, and cardio in the morning,
but if you don't have time
this routine is going to be perfect for you.
It's going to have you developing your calisthenic skills
and progressing you each morning
towards more advanced movements.
Like the 90 degree full planche,
full planche pushups, handstand pushups
that needs so much more extra time and effort to unlock
than just the one hour that you're working
out every single day.
And look, it's a beautiful day outside,
I think we're going to be doing this morning
routine outside.
Let's head downstairs.
So as I mentioned before
this routine is going to help you progress
with goals that need more time and effort
than the one hour you're working out in the gym each day.
And that's, one, to burn extra calories, and
work your abs more often developing a solid six pack,
and, two, consistently progress your
strength to body weight ratio.
With low impact effective progressions that are used to
develop your strength to unlock the hardest exercises.
A lot of people have asked me
how I incorporate my skill training,
or how I trained for these extra skills.
And a lot of times, of course
I'm using progressions in my workout routine,
but I also have a separate time to train where
I'm just working and focusing on my skills.
And that's an absolute necessity if you
want to achieve things like the full planche pushup,
handstand pushup,
or absolutely anything difficult in life.
You're going to need to put that extra time in.
So if you're ready to get this routine started,
that's going to get you shredded
and have you mastering your calisthenic skills each morning,
all you need to do is download the Heria Pro App
in the app store or Google play store.
Open up to the YouTube workout section,
You're going to be able to find this routine.
Smash like button on this video before we get started,
and then we're ready to go.
Now to start off this routine is a
great way to start off the morning, too.
That's going to be with handstands
or a handstand progression depending
on your fitness level.
Handstands first thing in the morning, will wake
up your body right away, and practicing handstands
and it's progressions with different grips on the floor
is going to keep you comfortable on your hands,
and keep your shoulders strong and comfortable enough
to hold your body weight effortlessly each day.
And you're working out your body and your mind
at the same time.
And doing these progressions has really
made a difference for me especially
when it comes to those more advanced exercises.
When I'm doing full planche or doing anything
carrying my body with my hands on the ground,
it just feels way more natural, way more effortless.
And I'm using the hand positions wide shoulder and closed.
It can be way stronger on my hands
and used to any position for any exercise.
If you're a beginner, I just want you doing a pike hold
or an elevated pike hold for 15 seconds, each hand position.
If you're intermediate, it should be easier
for you to do a handstand
against the wall, each hand position, 15 seconds.
And if you're advanced
I want you to do a freestanding handstand,
15 seconds, each position.
All right, let's go for it.
First one, hands closed.
(pop music begins)
(pop music continues)
- All right.
- Nice little warmup.
Now of course, if you're advanced
that should be really low impact for you.
And of course, if that's not your fitness level
you don't want to jump the gun.
You want to be doing the proper progressions,
mastering them.
And now we're going to go into shoulder width apart.
We're gonna hold for 15 seconds.
Let's go for it.
(pop music continues)
- All right, nice little warmup.
I'm already starting to feel the pump in my shoulders,
but we have one more handstand variation left,
it's going to be a wide grip.
But take a second to catch your breath.
Let's go for it.
(pop music continues)
- All right.
- There we have the wide handstand.
Now we're ready to move on.
The next exercise we're going to get into
is an exercise that we never train enough,
and it really helps your full planche and easily
developing the strength to lift your entire body weight
off the ground and simultaneously training your core.
That's going to be an L-Sit Hold.
So for all the beginners out there
I just want you to do a progression.
You're going to be sitting on the ground
lifting your legs up with your hands on the floor.
You're more intermediate, you can try doing
an L-Sit on an elevated surface
so that you have more room for your legs.
And if you're advanced,
I want you doing your L-Sit with your hands on the ground.
We're going to go for 15 seconds.
Squeeze everything.
Core tight.
And hold.
(pop music continues)
Last couple of seconds, here we go.
Three,
two,
and one.
All right, we're going to wait five seconds,
and we're going to pop back up for another 10 seconds.
Here we go.
Three,
two.
(breath exhale)
(pop music continues)
Here we go,
Three,
two,
and one.
Alright.
L-Sit, a huge game changer.
Just adding L-Sits into your workout regiment,
is not only going to develop insane strength,
but you're going to see your whole entire physique change.
Now, one last technique that we're going to get into
is another one that people don't train enough,
and it really helps for the full planche
and developing your upper body strength to
lift your entire body.
That's going to be Planche Leans.
We're going to go for 10 repetitions.
If you're a beginner, I want you to just lean as far
as you can comfortably and come back.
The whole point is that you have to
keep your arms locked out, lean as far as you can,
'till you get your hands to your waistline,
and then bring them right back.
Lean, lean, lean.
Come right back.
Eventually this is going to feel effortless.
You're eventually going to come lean forward enough
that your feet just going right off the ground.
You got to do this every single day.
(pop music continues)
There we go.
Just a couple more.
Two more.
Make sure to lean as far as you can.
This last one, we're going to learn, lean, lean.
Hold it.
All right
There, we have it.
That's going to be it for the technique,
and I'm actually already starting to break a sweat.
And now is when we're really going to start picking
up the pace and start focusing more
on our abs, cardio, and burning more calories.
The first exercise we're gonna get
into is gonna help us bring up our heart rate
helping us lower our body fat each day,
and making our abs more visible.
That's going to be jumping jacks, 45 seconds.
Let's go for it.
(pop music continues)
Squeeze your core,
and regulate your breathing the entire time.
(pop music continues)
Almost there last five seconds.
Here we go.
Five,
four,
three,
two,
and one.
All right, we are flying through this.
We're just going to have 15 seconds of rest.
And the next exercise we're going to go
into is going to be a total body killer.
We're going to be going for no jump burpees.
We're going to get down to a push up position, push up,
jump on our feet, stand back up.
Now, if you're a beginner
you can go ahead and just walk that out,
but I want you to give it everything you got.
45 seconds.
(pop music continues)
Here we go, keep it going.
Make sure you're squeezing your core.
Regulate your breathing.
(pop music continues)
Here we go, last couple of seconds.
Five,
four,
three,
two,
and one.
All right, we're move on to the next exercise.
Now we're going to take it down to the ground.
We're going to get into mountain climbers, 45 seconds.
Another total body killer, and ab shredder.
We're going to bring our knees to our elbows.
And then we're just going to pick up the pace.
You want to go as fast and controlled as you can.
Really twisting your obliques.
Twist your torso.
Really work your abdominals.
(pop music continues)
Here we go, last couple of seconds.
Five,
four,
three,
two,
and one.
All right, we just have two more exercises to go.
I'm already breaking a sweat.
Next one we're about to get into,
it's really going to shred up our abs.
We're going to be going with seated in and outs.
So from a seated position,
fingers face forward,
knees in and then all the way out.
Full range of motion.
Squeeze your abs.
You don't want to rush it.
You want to do it nice and controlled,
as perfect as possible.
This is going to give quality contractions
into your abdominals, giving you way better results
and making you a lot stronger.
(pop music continues)
Last couple of seconds.
Let's go.
Everything you got.
Five,
four,
three,
two,
and one.
All right.
We just have one last exercise to go.
That's going to complete this morning routine.
We're going to finish it off,
give it everything we got, with bicycles.
So we're going to go ahead and lie down, one knee
to your elbow, and switch.
Full extension on your legs
and really twist your torso.
Everything you got on these last ones,
make them count.
(pop music continues)
Last 10 seconds.
Here we go.
Everything you got.
Five,
four,
three,
two,
and one.
All right.
That's going to complete our morning routine,
and as you can see, I'm already drenched in sweat
in just a couple minutes.
I've trained technique, that's going to get me
consistently stronger and closer to more advanced exercises
effortlessly like the full planche,
and improving our cardiovascular endurance.
That's going to have us perform way better
in every other exercise.
And a lot of times we don't meet our shredding goals
and we don't see the results we want
because we're always just a couple
calories over our limit.
And also sometimes people don't even like to cut calories,
so another option that you can do is burn more calories
throughout the day, so
that you're still in a caloric deficit
meaning that you've burned calories than you consumed.
So if you're trying to get shredded and actually be strong,
not just looking strong, then make sure you stay consistent
with this morning routine for at least a couple of weeks.
Of course, after a couple of days consistently
you can definitely have a rest day or skip for one day off.
Most importantly, just listen to your body
and do more days on than off.
And don't forget to get this workout
on your phone as well as full access
to all my workouts and workout programs that I create
with specific goals in mind, like building solid muscle
while simultaneously getting shredded
with minimal to no equipment,
then make sure you download the Heria Pro App
in the app store or Google play store
and take my routines with you everywhere.
It's like having me
as a personal trainer right in your pocket.
And if you enjoyed the video
then please definitely smash the like button.
We really appreciate it,
and it really helps YouTube recommend our videos
to more people out there,
and to show our appreciation every video
if you comment within the first 30 minutes
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And lastly, don't forget to check out chrisheria.com
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A lot of the pieces from the collection you've seen
in previous videos like the white track pants,
black track pants, windbreaker jackets, workout shorts
cotton shorts, and so much more.
Go ahead and check it all out,
chrisheria.com
We also restocked on all our weight vests
and we have the brand new Heria summer collection
coming just a couple of days.
Stay tuned for that,
and I'll see you next Thursday,
2:00 PM USA Eastern time.
Mad love and peace out.
(pop music continues)