- What's up, elite Thenx athletes?
I'm Stefan Heria,
and welcome to another video of official Thenx.
Today, I'm gonna be taking you guys
through a full-body beginner workout.
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- For today's workout,
we're gonna be utilizing the Thenx app.
If you don't have it, you can download it
at the App Store or Google Play Store.
Once you have it downloaded, head to Beginner Workouts,
click on Part One, Whole Body,
press Start Workout, and let's begin.
This workout starts with a warmup.
So follow along, and let's do it together.
First move is jumping jacks, 30 seconds.
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- Alright.
So for the warmup, we have no breaks,
and we're going right into mountain climbers, 30 seconds.
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Alright, last exercise of the warmup
is plank knees to elbows, 30 seconds.
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- For those of you following along,
you're gonna want to repeat this warmup one more time,
but I'm gonna move on and get right into the workout.
Alright, the first exercise to this workout routine
is gonna be push ups, and we're gonna do it 15 times.
So to start with the push up, your hands are gonna be
shoulder width apart.
Elbows are gonna bend down and close towards your body.
Press back up, 15 times.
Of course, you wanna keep your core tight, glutes tight,
so that your hips aren't sagging.
And keep that perfect form 15 times.
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♪ Heria ♪
- Alright, so with this round,
each exercise has a 30 second break,
but I'm gonna try and get through it
without taking those breaks.
The next exercise we have is half burpees, 10 times.
Half burpee is just like a burpee,
except we're not gonna jump all the way up at the top.
So come down, push up position, explode up to your feet,
and back down, that's one.
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Alright, moving on to the next exercise
we have low plank to high plank, 30 seconds.
Alright, to start this exercise, we're gonna start
at the bottom of the plank and we're gonna raise up
one arm at a time, and alternating.
Make sure to keep your core tight so that
there's a straight line between your shoulder,
hips and your toes.
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Alright, let's get into the next exercise.
We have jump squats, and we're gonna do it 15 times.
With this exercise, you wanna make sure that at the bottom
of each squat, your heels are planted firming on the ground.
Knees don't pass the toes.
Chest is up, back is straight, jump up, and repeat 15 times.
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- Alright, next move is jump pull ups.
This exercise is a great progression
for those of you who cannot do pull ups yet.
When doing this exercise, I want you guys to maintain
your elbows in front of you and pull in a down position
instead of out and to the side.
Alright, let's go for 10 jump pull ups.
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- Alright, moving on, we have two last exercises,
each one being an isometric hold.
First one is the tuck l-sit hold for 15 seconds.
Now if you can't hold the entire 15 seconds,
you could break up in seven and a half
and seven and a half seconds,
or break it up into three, five seconds each.
With this exercise, you're gonna wanna bring your knees
to your chest, feet elevated.
Keep your core tight and hold 15 seconds.
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- Alright, last exercise of round one is gonna be
handstand hold against the wall for 15 seconds.
Alright, to start this exercise, I'm gonna have my hands
about six inches away from the wall.
I'm gonna start with my fingers spread out.
Hands are also shoulder width apart.
So now I'm gonna kick up with my hips
leading towards the wall.
Of course, I don't want my hips to actually touch the wall.
We just wanna maintain a straight line
from our shoulders, hips, and toes.
And the only point of contact on the wall
will be the back of my heel.
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15 seconds.
Alright, that completes round one.
For those of you not yet comfortable
in holding a handstand against the wall,
you can either do this exercise by walking it back up
in a wall walk or holding a pike hold.
So this is gonna complete the first round.
You have two more to go before completing this workout
and clicking Finish Workout.
This is a great workout for beginners out there
trying to get into calisthenics as it incorporates
all the basics of calisthenics and helps you increase
your strength to progress to harder exercises
throughout your fitness journey.
So make sure you're always using
perfect form and full range of motion
to really get the best out of your workout.
Thank you guys so much for watching.
And if you liked this video or it helped you in any way,
definitely smash that like button
and share it with a friend.
To get this workout and more workouts like this,
head to Thenx.com, become a member to get full access
to all our workout programs, technique guides,
and daily workout that are gonna have you
in the best shape of your life.
Download the Thenx app in the App Store
to take our workouts with you anywhere,
and join the millions of other Thenx athletes
around the world changing their lives today.
Remember, we post every Sunday 8:00 p.m., USA, Eastern Time.
And if you comment within the first 30 minutes,
you always have a chance to win some Thenx gear.
Again, thank you guys so much for watching.
And I'll see you next Sunday.
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