- What's up Thenx athletes
it's Chris Heria.
Welcome to another Thenx video.
Today I'm gonna be showing you
a superhuman full body workout
that's suitable for all fitness levels.
(upbeat music)
I'll be doing the advanced version of the routine
but every exercise has a beginner progression,
as well as an intermediate progression.
So beginner and intermediate levels will each have their own
individual similar exercises using the same movement path
and muscle groups as the advanced version of the exercise,
and these will be the exercises you'll use to train
at your current fitness level
and build your strength up to the next harder progression,
and eventually the advanced version of the exercise.
Now, you may see the advanced exercises
and they may seem very intimidating.
But by following along with this routine,
you're gonna see that a lot of the progressions
to mastering these advanced exercises
can be done at a beginner and an intermediate level.
So, use this workout to progress your strength
from beginner to intermediate, to advanced.
And by the time you've reached the advanced version
of this workout,
you've already developed the strength necessary
for harder exercises and skills.
So, if you're ready to master the superhuman workout
at your current fitness level,
make sure you've downloaded the Thenx app in the App Store
or Google Play Store,
so that you can properly follow along.
Then open up the app to the YouTube workout section.
You'll be able to find this routine
and you're ready to get started.
The first exercise we're going to be emphasizing
our chest, tricep and shoulders,
with full planche push ups.
So, for everyone following along that's advanced,
we're gonna be doing five full planche push ups.
If you're intermediate,
you're gonna be doing the regression pseudo planche push ups
for 10 reps.
And if you're a beginner,
you're going to be doing the progression just push ups
for 12 reps.
So let's go ahead and go for it.
(upbeat music)
All right, there we have the full planche push ups.
And as I mentioned before,
it may seem impossible at the beginning,
but if you're doing the right progressions
at the right fitness level,
you can be able to quickly build up your strength
and eventually be capable of performing
the full planche push ups.
So, master the current progression for your fitness level
and once you've done so,
I want you to attempt the next part of progression.
And for more progressions with smaller steps in between,
making it easier to reach the full planche,
check out my video,
"How to full planche push ups."
Now, the next superhuman exercise we're gonna get into,
is gonna emphasize mainly on our shoulders,
our triceps as well.
But it's also going to be developing our balance,
body awareness and stabilization.
That's going to be handstand push ups.
I go to exercise for building big and strong shoulders.
So, if you're intermediate,
I want you to do the progression,
elevated pipe push ups or handstand push ups,
against the wall for 10 repetitions.
And if you're a beginner,
just do pike push ups for 12 reps
I'm gonna go for five to demonstrate
but for the advanced viewers,
I want you to max out.
Do as many as you can consecutively,
with perfect form.
(upbeat music)
All right, so there we have the handstand push ups
and keep in mind as I mentioned before,
if you're doing the progressions,
you're working the same muscle groups
and the same movement path as the final goal,
freestanding, handstand push ups.
So really work the progressions.
As you master one,
you develop the strength
to be able to attempt the next harder one.
So keep working up with steps
until you reach handstand push ups.
And for more progressions to train
from the handstand pushup
allow you to learn step by step,
check out my video,
"How to handstand pushup."
Now, the next exercise we're going to be getting into,
is going to be emphasizing on our legs.
We're going to be going for pistol squats
which will be the advanced version.
I'll be going for it seven times, each leg.
If you're intermediate,
I want you to do the progression assisted pistol squats
for 10 reps, each leg.
And if you're a beginner,
I want you to do Bulgarian split squats,
12 reps for each leg.
Let's go for it.
(upbeat music)
All right, there, you have it.
Let's start changing the progressions,
work your way up.
And for a complete,
"How to pistol squat.",
you have a technique guide on the Thenx app
breaking it down step by step.
You can find it in the introduction to Calisthenics program
in the program section,
titled pistol squats.
Now moving on to the next superhuman exercise,
that's going to be working on our back and our biceps.
We're going to be going for one arm pull ups,
as the advanced version.
I'm going to be doing four reps on each arm.
If you're intermediate,
I want you doing the progression
jumping one arm pull-ups for 10 reps on each arm.
And if you're a beginner,
I want you doing the progression
Australian archer pull ups 12 times,
or one arm Australian pull ups, six times, each arm.
So choose your progression.
Let's get to work.
(upbeat music)
All right, there we have one arm pull ups,
very tough exercise,
but if you practice progression starting from the beginning,
master them thoroughly,
then start attempting the next ones,
you're going to be moving up the progressions in no time
eventually reaching the strength level.
And for a full breakdown with more progressions
making it easier to progress
to the one arm pull up,
check out my video,
"How to one arm pull up."
Now, we're going to move on to the last exercise.
That's going to be Superman dips.
I first saw these being done by Hannibal For King.
So shout out to him.
I'm going to be going for eight repetitions.
Now, if you're intermediate,
I want you to do the progression dips
but just try to lean a little bit into your dips
as you're doing them.
You'll be going for 12 reps leaning into your dips.
And if you're a beginner,
I want you to do the progression bench dips
for 15 repetitions.
That's going to build the strength
in your triceps and your chest,
necessary to perform dips.
That's gonna familiarize your body
with the same movement path for your arms.
So, choose a progression.
Let's get started.
We want to lean into these dips.
So I'm gonna hold lower on the dip bar.
(upbeat music)
All right, so there we have Superman dips,
way harder than the average dip.
One of the best exercises for the split in your chest,
as well as growing your chest
and building strength as well.
So, as I mentioned before,
if you're a beginner,
I want you to really focus on your bench dips.
Eventually, you'll be able to move on to dips.
And once you can do about 10 repetitions,
you then want to start leaning forward into your dips.
And the more you build your strength
you'll be able to go lower and lower onto the dip bar.
And the lower you hold onto the dip bar,
the more your body is leaning forward
and the more body weight you're applying onto your chest.
And that's gonna be the end of the routine.
We just worked out every single muscle in our body
using superhuman exercises.
So now you have the know-how and the guide
to start working towards these impossible exercises
and start making them possible.
And once you reach that fitness level,
you're going to see a huge transformation in your physique
as well as your strength.
Not just looking strong,
actually being strong.
So remember, continue to train this workout routine
until you can move on to the intermediate version
of the workout.
And then once you've mastered that,
you'll be able to move on to the advanced version.
And don't forget to use the other YouTube videos
that I mentioned
to help you break down these exercises further.
So, if you got through the workout, congratulations.
You're on your way to building some superhuman strength.
And the more you continue this,
you're going to get stronger
and eventually you'll be able to go for more rounds.
You wanna be able to do at least,
three to four rounds,
to get a complete effective workout
and to get the most results from this routine.
And don't forget to get this workout on your phone.
And for more workouts,
just like this,
make sure you sign up to THENX.COM
and become a member.
Once you're a member,
you're going to get full access
to all our workout programs,
technique guides
and daily workouts,
are gonna help you shred it.
And make sure you downloaded the Thenx app
in the app store,
to take our workouts with you everywhere
and join the millions of other Thenx athletes
around the world
getting in the best shape of their lives right now.
So if you enjoyed the video,
then definitely smash that like button,
leave a comment down below.
Let me know what you want the next video to be about.
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With that said,
I'll see you guys next Sunday,
8:00 pm USA Eastern time.
Mad love.
Peace out.
(upbeat music)