- Good morning, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be taking you through my morning routine
that you can do every single day to build muscle.
It takes under seven minutes to complete,
and you can do it right from the side of your bed,
as soon as you wake up.
I chose the best compound movements that you can do,
as soon as you wake up in the morning,
that will give you the best bang for your buck
without having to go to the gym.
And if you're trying to build muscle every morning,
the best exercises that you can do
are gonna be compound exercises.
Compound exercises will recruit more muscle groups,
and allow you to build more muscle,
which will compound muscle growth daily,
as opposed to isolation work, or working a single muscle,
which can be done during the day,
and with more time.
And doing this routine is gonna condition your body,
and stimulate every muscle in your entire body
every single day, which may be neglected,
and needed in some people's training routines,
who are only hitting every muscle once per week.
Doing this routine every single day,
you're guaranteed to build muscle.
So let's just get right into it.
Whether you're a beginner or advanced,
you're gonna be able to follow along,
and benefit from this routine.
Just make sure you download the Heria Pro app
in the App Store, or Google Play Store,
so that you can get this routine on your phone.
And you can have the different variations of advanced,
intermediate, and beginner.
For each fitness level,
there'll be an alternative exercise that you can do,
but we'll be doing six exercises for 10 repetitions,
followed by 15 seconds of break, and then another five reps.
Then we'll take another 15 seconds,
and move on to the next exercise,
and continue to repeat that
until we're done with all six exercises.
That should take you under seven minutes to complete.
And as I'm explaining all this,
you guys should be warming up your entire body.
We're gonna be working out every muscle in our body,
and there's not gonna be that many reps.
So I want you to do every single rep as perfect as possible.
Keep perfect form, squeeze every rep,
and give me full range of motion.
The only equipment we'll be using is a pair of dumbbells.
So you can keep some of those handy nearby,
but you can always just pick up something
that you have around your house,
like a jug of water, or something like that,
or a book bag with books in it.
And if you're ready to get going, you're already warmed up.
We're gonna knock this out in under seven minutes.
The first exercise is gonna be diamond push ups.
If this is too difficult for you,
you can always do it on an elevated surface.
Let's go for 10 perfect reps.
(techno music)
All right, shake that off.
We're gonna wait 15 seconds.
A great exercise to warm up our upper body,
emphasizing on our abs, chest, shoulders, and our arms.
Let's get right back down.
We're gonna finish our last five reps.
(techno music)
Squeeze.
All right, there we have it.
We're gonna take a quick 15 second break
before moving into the next exercise.
Handstand push ups for 10 repetitions,
building all the muscles in our upper body.
If you're a beginner,
I want you to do the progression pike push ups,
And if you're intermediate,
you can do elevated pipe push ups,
or handstand push ups against the wall.
Let's go for it.
(techno music)
- [Woman] Heria music
All right, there we have a quick 10 set.
Wait 15 seconds.
We're gonna go for five more.
Remember for this next set, if you're feeling fatigued,
you can always go down a progression,
and if you're feeling good,
you can always go up a progression.
Let's go for the last five reps.
(techno music)
All right, there we have it.
The next exercise is gonna be a full body killer,
from your legs to your upper body.
We're going for thrusters with the dumbbells.
Just choose an amount of weight that's gonna challenge you,
or something that you can find around your house.
We're gonna bring the dumbbells up, squat down,
when we come up, we're gonna extend,
come back down, all the way down, all the way up.
Full range of motion.
That's two.
Three.
Four, explode when you come up, five.
(techno music)
All right, go ahead, and shake that off.
We're gonna do another five in 15 seconds.
Breathe in through your nose, out through your mouth.
Picking back up.
Let's go for it.
Explode.
(techno music)
All right.
Another one down.
We just have three more to go.
Next up is gonna be weighted assisted pistol squats,
emphasizing mainly on our lower body,
but our abs, shoulders, and arms as well.
So we're gonna hold one,
come down as slow and controlled as you can.
Pop right back up, go for 10 reps each leg.
Now for my beginners, of course,
you wouldn't have to do weight with the pistol squats.
Try doing it without weight.
Eventually build up your strength
to be able to do it with weight balanced and comfortably.
(techno music)
Let's go ahead and switch.
Last one.
All right, we're flying through this.
Let's put this down for a second.
Take a second to catch our breath.
Got five more left with each leg.
Bring it back up.
Give it everything you got.
Come down nice and controlled.
(techno music)
Last one, switch.
Last one.
All right, we just have two more exercises to go.
Next up, we'll all do the same one again,
deadlift bent over rows with the dumbbells.
(techno music)
So with the big chest, back straight,
drop down to our shins.
From here, give it a row.
Come back up.
Squeeze.
That's two.
(techno music)
All right, give it a 15 second break.
Then we're gonna go back up, five more reps,
engaging our back, shoulders,
even our hamstrings, glutes, core, and our biceps.
Super effective exercise,
just like the rest of the ones on this list.
Let's pick the weights back up.
Come back down, row.
Come back up, let's go for it.
(techno music)
All right.
There you have it.
We just worked out every single muscle in our body,
have a crazy pump, and we only just woke up,
and we're already making gains.
Let's finish strong with the last exercise, burpees.
I'm gonna throw up three burpee variations on the screen.
Choose the one that best fits your fitness level.
Let's go for 10.
(techno music)
All right, take a quick second.
Catch your breath.
We go for five more reps, I want you to finish strong.
If you're feeling fatigued,
you go ahead and do an easier progression,
but give it everything you got.
Let's go for it.
(techno music)
All right, there you have it.
A morning routine that you can just roll right out of bed.
Take a little quick stretch,
and get done in under seven minutes, making gains,
and accomplishing something
as soon as you wake up in the morning,
and letting that influence the rest of your day.
So make sure to come back to this routine every day,
if you're trying to build muscle every morning,
and don't forget to smash that Like button
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I post every single Thursday at 2:00 PM USA Eastern time.
And don't forget to get this workout on your phone,
as well as all my personal workouts,
and workout programs that I specifically designed
to have you building muscle and burning fat simultaneously
with minimal to no equipment.
But make sure you download the Heria Pro app
in the App Store or Google Play Store.
Again, thank you so much for watching.
Let me know what you want to see in the next video,
and I'll see you next Thursday,
2:00 PM USA Eastern time, mad love, peace out.
(techno music)
- [Woman] Heria music
(dramatic music)
Smash that Like button, guys.