- [Chris] Oh shit.
Oh, what.
Go John, go John.
- [Man] Ah, my bro, my bro.
- Crazy, crazy, crazy.
These guys are filming commercials out here today.
Today I'm gonna be showing you guys
my evening routine for muscle recovery.
I'm gonna be showing you guys something you can do
every single night to make sure that you're performing
better in your workouts the very next day.
These guys are killing it out here.
All right, I'm gonna get into the office now.
Today I'm gonna be working on abs.
And fat-burning, high-intensity interval training.
Specifically, I'm trying to burn the lower belly fat area.
So I'll incorporating exercises
that emphasize fat burning in that area
throughout today's high-intensity interval training.
All right guys, so we're gonna get right into this.
All right, so we're gonna be using
the Heria weight vest for today's workout routine.
Remember guys, the official drop date
to be able to purchase the Heria weight vest
is gonna be September 14th on chrisheria.com.
All right, let's get into this routine.
Here's a good opportunity to show you guys
another sneak peek into the brand-new
Heria Pro update that's gonna be released
at the end of this month, late August.
So here's the routine as you can see,
it's advanced, it should take you
about 60 minutes to complete,
and it's a fat-burning ab routine.
And to show you guys an awesome feature,
if I press this right here, I can publish this workout.
I can determine whether this is gonna be for Pro access
or whether everyone can be able to see
and access this workout routine.
And then lastly, add a cover photo.
Choose it, successfully published the workout.
So now when you guys go back to your home screen,
you should be able to see it under Chris Heria workouts.
Lower belly fat burner, right there.
So I'm gonna be consistently posting workouts
and workout programs within the Heria Pro app,
and I'll also be posting all the workouts
that you see on all the vlogs.
Remember, this update is not officially out yet,
this update is gonna be coming at the end of this month,
at the end of August.
So you guys might have downloaded the Heria Pro app already
and seen that it doesn't look like this.
Remember, at the end of August
you're gonna be able to update your app,
and it's gonna look exactly like this
and it's gonna work exactly like this,
and you're gonna be able to get access
to all the workouts and workout programs that I make
as soon as I publish them, in real time.
So we're gonna start off with some hanging exercises,
and then we're gonna bring it to the floor.
The first exercise we have is toes to bar
with the weighted vest,
and as you can see, it's right here.
We got 10 reps to go. So you guys should know by now,
squeeze that bar tight, don't swing,
feet straight, bring it up, bring it down.
(energetic electronic music)
All right, next move.
We have hanging leg raises.
Weight vest element in here.
Guys, that's adding more resistance,
of course, onto your body.
The extra weight is gonna help you to stop swinging,
but it's also gonna force you to engage more on your grip,
and as well as engage more tighter
because of the extra weight that you're putting on.
All right guys, so let's go into these leg raises.
(hip-hop music)
All right, next one we're gonna move into.
Hanging L-sits with the weighted vest.
So this one guys, squeeze, squeeze, squeeze that core
as soon as you get into position,
squeeze your grip super tight.
Don't bend your arms, keep your arms straight.
Keep your legs as locked and as straight as you can.
(hip-hop music)
Whoo!
All right, I think we're ready to bring it to the floor.
So the next move we're gonna go into
are toe touches on the ground.
All right, so the routine in the app
says to do these toe touches 20 reps,
but you're gonna be allowed to input
as many reps as you actually did,
because every single round sometimes,
maybe you're doing this workout
and you don't do 20 reps every single time.
So it's gonna be able to calculate all those analytics
and be able to give you feedback along the way
and show you your progress and so forth.
But the goal is for 20 reps.
All right guys, here we go.
(hip-hop music)
Next one we have, crucifix.
All right, so we're gonna go out, like a cross.
We're gonna come in, touch our heels,
and then come back out all the way,
complete range of motion.
All right guys, let's go, 20.
(hip-hop music)
Whoo!
We have Russian twist next.
And this one to me, is probably one of my top three.
When it comes to burning that belly fat.
All right, so we're putting the weight vest
back on for this one.
Let me grab some extra weight, some extra credit.
Honestly, I use an extra weight
because when I'm holding it,
I can feel the engagement even deeper into my core.
So we're gonna go for 50 reps.
That's what it says here guys.
If you don't know how it looks,
look at the exercise, and it should show you.
All right, let's get right into it, 50 reps.
Legs straight, one side, other side.
Really twist, guys.
Three, four, five.
(energetic electronic music)
So as you guys can see, this weight vest,
it feels like it's ripping my body
back down to the ground.
So this is another great way to apply the weight vest.
Honestly you can apply the weight vest
to every single exercise you do.
Because at the end of the day,
doing anything with extra body weight on
is gonna make you a whole lot stronger.
Oh man.
Yeah, I'm starting to feel that now.
All right, moving on.
We have seated in & outs,
and we keep the weight vest on.
You see it's not about how fast you guys do it.
In fact, the longer it takes you to do it,
the more time on your tension you're using,
so that's actually gonna be more beneficial for you.
So the best thing is to try to do it
with full range of motion and as perfect as you can
and really feel your way through every single motion.
(hip-hop music)
On that last one.
All right.
All right, so the next one is L-sit.
All right, so 20 second L-sit hold.
Let's go for it, keep those legs straight,
keep those hands tight.
(breezy guitar music)
We have two exercises left.
We have plank, and then we have plank side to side.
So now we're engaging another dimension,
which is engaging our core with our core facing down.
All right, let's go for it guys.
Squeeze that core, squeeze your glutes,
squeeze your quads, squeeze your shoulders.
Everything completely engaged.
(breezy guitar music)
All right guys, we're gonna move into plank side to side.
Let's go for 30.
Here we go.
One side, other side.
Keep that core tight.
(hip-hop music)
That was round one.
All right, so you'll wanna do this whole routine
three times to complete the workout.
So I got two more rounds to go,
and then I'm done for today's routine.
Don't forget, you're gonna be able to get
this workout routine right here by going
onto the App Store or Google Play store right now
and downloading the Heria Pro app.
And in just a couple days,
you're gonna be able to update your app,
it's gonna look exactly like this.
You're gonna have this workout routine,
and a whole lot more workouts
and workout programs already available,
as soon as the new update rolls out for the app
in late August, just a couple more days.
So if you download the app right now,
you're gonna get it before everyone else does.
So I'm gonna finish this routine here guys,
and then I'm gonna show you guys
my evening routine for muscle recovery.
I'm gonna show you guys something you can do
every single night that's gonna have you
performing your best the very next day, every single time.
See you guys then.
(alarm clock buzzes) All right, so we're back at my house,
and tonight I'm gonna show you guys
my evening routine for muscle recovery.
And there are a handful of things
that you can do every day to ensure better performance
and muscle recovery.
Of course, when it comes to nutrition,
BCAA, breaks chain amino acids,
it's a great supplement when it comes to
recovering your muscles.
And you can get amino acids in powdered form,
liquid form, and of course,
in other different types of food.
So that's why you wanna make sure
your nutrition is definitely on point.
When you're working out you're actually breaking down
those muscle fibers and muscle tissues.
And when you go to sleep,
is when you actually repair those muscle fibers
and muscle tissues.
And that's when you actually build muscle.
So the longer that you're sleeping for,
the more time you have to repair your muscles
and build those muscles,
which of course is gonna lead you
to more muscle growth and more muscle development.
So you wanna make sure that you have proper sleeping habits.
And the third thing that you can do every single day
that's gonna lead to better performance
and muscle recovery is stretching.
When you stretch your muscles,
you're releasing all that lactic acid
and all those toxins that are held within your body.
Lactic acid is what causes muscle fatigue
and muscle soreness, so the more you stretch
and you release that lactic acid,
the better you're gonna perform the next day,
because you're not gonna feel as sore
as you normally would without stretching.
And another big factor is flexibility.
Improving your range of motion
is not only gonna lead to heavier lifts
and more control of your body,
but it's also gonna reduce the risk of injury.
So tonight, I'll be showing you some stretches
that you can do every single night
to release some lactic acid,
get that blood flow circulation through your muscles,
and prepare your body for a better performance
for tomorrow's workout.
So we're gonna start off with our hands.
And our hands carry the most tension
because most of the exercises that we're doing
is with our hands.
So we're gonna start by having our arms straight,
and pulling back our fingers.
And as you can feel it, you can feel the tension
releasing from your forearms, your joints,
your grips, even your shoulder,
bicep if you're keeping your arm straight.
All right, so we're gonna flip it down now,
and do the same.
Now we're gonna bring our hand into our side.
And we're gonna bring our wrist down.
And we're gonna bring our hand towards us like this,
grab from the thumb, twist gently into our chest.
And each one of these holds should be
about for 20 to 30 seconds.
All right, shake it off, we're gonna go for the other hand.
(hip-hop music)
All right, so now we're gonna go for the neck.
So we're gonna start by looking up.
Chin straight up.
And then chin straight down.
So we're gonna go gently,
we're gonna go about
20 times, up and down.
All right, let's go to the side.
Hold it.
And then the other side.
Now most of our tension is really held in our neck.
So the most you can stretch out that neck,
you'll feel it in the rest of your body, honestly.
Now another area of your body
that holds in a lot of tension is your hips,
so let's focus on the hips as well.
So we're gonna put our feet planted down on the ground,
and from one side, we're gonna keep our legs straight,
we're gonna push it straight to the side.
Just like that, while keeping our legs straight.
All right, so we're gonna open up a little bit wider now.
We're gonna keep our hips straight.
And we're gonna look forward, keeping out back straight.
All right, now we're gonna go to one side.
The more pressure you put down on that knee,
the more you're gonna feel it all the way
from the back of the hamstrings,
down through your calves, and so forth.
Switch sides.
Right.
Gently down to the center.
Bring it down, put your hands down on the ground.
Breathe, relax.
Bend, bend, start to go on the heel of that foot,
and make sure this foot is flat on the ground.
All right, we're gonna come back up,
keep this leg straight, start pushing with this one.
Now bend this one, keep this one straight.
There we go.
All right, we're gonna bring it back to the center.
Legs straight.
And try to hold as far as you can up on your legs.
All right, let's bring one leg in,
and let's go back down.
So as we're doing these different movements,
I can really feel all the tension releasing from my muscles,
and I know that tomorrow, my body's gonna feel great.
I'm gonna be ready to go hard.
Do some butterflies.
All right, we're gonna finish off coming this way.
Keeping your arms straight, and reaching with your fingers.
Try to go as far as you can.
Keep your head down and breathe.
Literally I can feel my whole entire
upper body completely engaging.
And now we're gonna stretch straight up.
All right, now you can do this a couple times.
Come back down here again, and forward.
Go up.
All right, so that's my stretching routine for this evening.
Every evening it's a little bit different
depending on what muscles I need to cater to.
But in this routine, we covered the areas
that are most prone to building tension,
such as the neck, the wrist, elbow,
rear delts, the hips, and the legs, of course.
And we got our blood circulating through our whole body,
so thank you guys so much for watching.
I had a lot of fun showing you my evening routine.
Let me know what you want me to cover next
in the comments section down below.
And I will see you guys next Thursday.
Mad love, peace out.
(calm electronic music)
(fast drum beats)
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