- What's up guys, it's Chris Heria.
Welcome to another vlog.
It's a brand new year, and for 2020,
we're going to start off
creating strong fitness habits and discipline.
This is what's going to determine
if you're going to actually accomplish the goals
that you've set out for this year.
And if you start now and create the habit,
this is going to be the year that you're going to be
in the best shape of your life.
Today I'll be showing you five exercises
that I want you to work on every single day
for the next 30 days.
Doing anything for 30 days straight will build a habit,
and not only get you accustomed to doing that thing,
but progressing and improving on it
and creating the discipline, it takes to stay consistent.
Now for today's exercises, doing all or even one of these
every day for 30 days straight
will make a huge transformation on your strength,
body control, and overall physique.
Each one of these exercises develop skill, muscle,
burn fat, and build insane strength
by mastering control over your body weight.
So for the next 30 days, I want you guys
to start the year strong and challenge yourself
by working on all or even one of these five exercises
I'm about to show you.
Each one of these exercises take no equipment to perform
and you can even try a different one every single day.
Just stay consistent, and try not to miss a single day.
Now before we get started, remember to get these exercises
on your phone as well as full access to all my workouts.
Make sure you go on the App Store or Google Play Store,
and download the Heria Pro app.
So with that said, let's get into the first exercise,
planche leans, 10 times.
Now when you're just starting off with planche leans,
you want to start off in a push up position with your hands
slightly turned out.
Eventually, the better you get at planche leans,
you can start off from a pipe position,
and that's going to allow you to be able to extend more
into your lean.
When you start to lean forward, you want to look straight
and point your chin forward.
Your entire body to be tight from your core
to your glutes, quads, hamstring, and calves.
Even your lats play a big role in this.
So as you're trying to keep your arms
as straight as possible by pushing your arms
and your shoulders down into the ground,
emphasizing on your palms.
That's going to help you keep your arms straight
and locked out.
Remember at the furthest point in your lean,
your arms, as well as your body,
should be in a complete straight line.
There should be no angles, but we're just starting off,
just trying to bring your hands as close
to your waistline as possible.
The most important thing is that you always
have your arms locked out.
All right, there we have planche leans,
an excellent exercise for building straight arm strength
and can be utilized from beginners,
all the way up to advanced athletes.
As a level of difficulty to this exercise can be scalable,
depending how far you can lean forward and how close
your hands are to your waistline
while maintaining locked out arms and a straight line
from your shoulder to your heels.
Eventually, the more comfortable you get with this exercise,
you're gonna be able to lean further and further
and more effortlessly.
And after a consistent amount of time of training this,
you're going to find that it's very easy
to lean forward enough that your feet eventually
come off the ground.
And this is actually one of the exercises
that I particularly trained diligently
when I was trying to get my full planche hold.
So if you're trying to master your body weight,
or trying to master the full planche hold,
start working on this exercise.
Now moving on to the second exercise
that's gonna have you mass your body weight,
you're gonna do 90 degree hold toe taps, 10 reps.
All right, when getting into the 90 degree hold,
it's very similar like going into the planche lean.
Starting from a push up position with your hands
slightly turned out, we're going to go down about halfway,
and then we're going to try to lean as far forward
as we can.
Once your hands reach your hips,
your legs will start to feel a lot lighter
almost as if there was a lift on their own.
From this position, you have everything locked out,
core tight, arms are tight, hands have a strong grip
on the ground, you're looking forward,
and your chin is straight.
From this position, you're going to slightly
lift one leg up off the ground keeping your leg straight
and aligned with your body as possible.
From this point, you're just going to alternate your feet
to touch the ground, switching as fast as you need to
at first, but eventually going as slow as possible.
All right, there we have the 90 degree hold with toe taps.
This is probably the best exercise to start with
if you're trying to master holding your body weight
from this position.
This exercise introduces you to holding
your entire body weight, even just for one second
from this position.
And as you switch between feet for a second,
you are actually holding a 90 degree hold,
even if you switch super fast.
So the goal would be to start switching as slow as you can,
eventually you're gonna be able to bring both feet
off the ground and hold a solid 90.
And even if you can already hold a solid 90,
practicing this, doing it as slow as you can,
is going to improve your 90 tenfold.
Doing this every single day for 30 days straight,
is going to drastically improve your 90 degree hold,
and pretty soon you're going to find yourself
doing a lot harder pressing exercises
like planche push ups and 90 degree push ups and so forth.
And moving on to the third exercise I have for you guys,
that's going to be a handstand hold at the top
and at the bottom.
Now handstands are not as difficult as they look,
there's definitely five easy steps that will get you
to doing handstands in no time.
I made a whole video on it called
"How to Handstand Hold: Five Easy Steps."
Go ahead and check out that video
if you're trying to master your handstand hold.
And for those of you trying this exercise with me,
you can also try this against the wall
to work on your strength and coordination first,
and then you can try it balancing
while holding a freestanding handstand.
You can also try to separate the holds,
first trying your normal handstand,
then getting down and trying it with your arms bent.
All right, there we have handstand, holding at the top,
and holding at the bottom, both super important
to master your handstand holds, and build
insane upper body strength and control.
If you're training towards handstand push ups,
this is definitely a great one that's going to have you
achieve them in no time.
And if you can already do handstand push ups,
this exercise will still drastically
improve your balance and endurance,
increasing your handstand push up repetitions.
Now moving on to the next exercise,
we have one move that always delivers,
burpees, 10 reps, let's go for it.
All right, this year around,
I want every single burpee you do to be as explosive,
and intense as possible.
That means pushing off the ground as hard as you can.
That means jumping into the air, as hard as you can,
give it your all, give it everything you got.
Train like this now at the beginning of the year,
and you're going to see that this is going to
become the new normal for you.
You want to give enough energy to each rep
as if it's the only one you're doing.
You want to do that one as hard as you can.
All right, there we have burpees,
definitely can't go wrong with that move,
the laziness killer.
And an exercise with a demand from your entire body,
of explosiveness and intensity,
enough to get you used to any training style.
Doing this exercise for 30 days straight
is not only going to get you insanely shredded,
but it's going to turn you into an absolute machine.
Alright so now moving on to the last exercise,
we're going to go for an L-sit hold to tuck L-sit hold,
similar to the handstand.
We're going to hold each position for five seconds.
Let's get it.
If you're just getting start off with L-sits,
it might be more helpful to try it
on a more elevated surface.
That's going to give you more room
to suspend your legs straight out if you can't hold it
all the way up to a 90 degree.
Eventually you're gonna be able to hold it
higher and higher, and then you'll be able
to take it down to the ground.
Remember you want to keep your arms and your legs
as straight as possible when you're doing an L-sit.
When you start to bring your legs into a tucked L-sit,
want to keep your ankles tightly together.
And as your knees come towards your chest,
you want to start leaning back on your arms
to keep your hips up as a counterbalance.
All right, there we have the L-sit hold, tuck L-sit hold.
This is one of the exercises that I've been doing forever.
It's also one of the fundamental to calisthenics
and mastering your body weight.
With this exercise, you're lifting your
whole entire body weight off the ground.
And a lot of it has to do with a strong core,
and strong arms.
This is an exercise that a lot of people neglect
as probably because it's a difficult exercise.
But remember, at the beginning of the year,
if you're making the difficult things your normal,
everything else is going to feel so much more easier,
and you're going to find yourself progressing
that much more faster.
And when this exercise starts to feel more capable
and easier for you to do, you're going to feel
the enormous strength and control that you've gained
that you didn't have before
when you were struggling to do this exercise.
And that's going to translate into almost everything you do
in fitness training.
And of course utilizing the tucked position
as well as fully extended is going to have you master
your L-sit as you're moving and holding different variations
of this move, all while maintaining the activation
in your abdominals and throughout the rest of your body.
Which is a connection that you're going to need,
and that you'd like to strengthen
to improve all exercises that you'll ever do.
So with that said, those are going to be the five exercises
that I want you guys to practice and master
for the next 30 days.
And if you can't do all five, at least just choose one,
or one different one to try every single day
for the next 30 days.
If you just completed all these exercises with me now,
that's a great first start.
I want you to go ahead and try four more times,
a total of five sets to complete your first day.
Remember we're trying to build discipline
and strong fitness habits from the beginning of the year
so you do not want to miss a day for the next 30 days,
you owe it to yourself to be in the best shape of your life
This year.
And that is 100% totally possible,
all you need to do is start making a commitment right now
for the next 30 days, and see it through.
If you can do that then you can do it
for the rest of the year.
And share this video with a friend,
so that they can do it with you,
and you can hold each other accountable.
And that's going to be it for today's video, guys.
I can't wait to see the gains that you're going to make
in the next 30 days, make sure to tag me on Instagram.
For everyone I see making huge improvements,
I'll be doing some giveaways,
so make sure you're following me on Instagram,
with almost every single post
I always do some type of giveaway anyway.
So if you want a chance to be a part of that,
make sure you're following me on IG.
And remember to get this workout on your phone,
as well as full access to all my personal workout routines
with specific goals in mind, designed to be building muscle
and burning fat getting you in the best shape of your life.
Download the Heria Pro app right now in the App Store
or Google Play Store.
I have brand new workouts and programs for 2020
that are not only going to have you
in the best shape of your life, but taking your training
to the next level and having you finally being able
to do all the exercises you've always wanted to do.
Like your handstand push ups, muscle ups,
and smashing your fitness goals.
And in fact, if you enjoyed this video,
then definitely smash like button, comment down below,
let me know what you want to see in 2020,
and subscribe if you haven't already.
I post every single Thursday, 2pm USA Eastern time.
And if you comment within the first 30 minutes of any upload
you always have a chance to win some Heria apparel.
And lastly, if you guys are enjoying the music,
these are all the tracks to my brand new album
called "Workout Music."
It's available on all platforms from Apple Music,
Tidal, SoundCloud, Spotify, and even Tik Tok.
Throw on the album the next time you're training
for that extra motivation.
And with that said, I'll see you guys next Thursday,
2pm USA Eastern Time, mad love, peace out.
(hip hop music)
Smash that like button guys.