- All right, so we're about to get
the workout of the day started.
Now, this workout I'm gonna show you guys
is gonna build solid muscle, just calisthenics exercises.
This is one of my favorite exercises that I do
out when we're traveling through Europe,
so when you're out traveling, you really just
have to make it work, and to build real, solid muscle
without having a proper place to train,
it really all depends on your training regimen,
what you're doing to train, the exact workout.
So I'm gonna show you guys one of my favorite workouts
to build solid muscle.
This is gonna be an upper body workout.
I have it right here on the Heria Pro app.
So we're gonna be building solid muscle
using high reps with calisthenics.
Of course I got some extra weight on to add resistance.
But this workout routine is super tough,
so even without extra weight,
this is gonna be a killer routine,
and you're definitely gonna put on some solid muscle.
And if you guys need a weight vest,
definitely check chrisheria.com.
We're gonna have 'em there in just a couple weeks.
So for this workout, we're gonna be specifically
using high reps, and we're gonna be doing it
with as perfect form as possible so that we're really
engaging those deep muscle fibers.
The real technique to building solid muscle
is doing it as perfect as you can and engaging
the correct muscles as perfect as you can as well.
And doing this simultaneously is the key
to building solid muscle, especially when you're repping
high reps, 'cause that's gonna be burning
all the lactic acid out of those muscles
and actually be building onto those solid, dense muscles,
making them really tight and really dense.
Personally, when I do this routine, I feel more tight
than when I actually lift weights,
so try this routine yourself.
We're gonna get right into it.
The warmup is gonna be a hundred push-ups straight.
That's gonna be the theme, basically,
'cause we're gonna do 25 pull-ups, 25 dips,
and 25 tricep extensions for four rounds
to equal 100 total of all those exercises.
And then lastly, we're gonna finish off the routine
with a cool down of 25 handstand push-ups,
and after this routine, let's go grab a bite to eat.
I'm gonna show you the perfect meal for gaining
to eat after a workout, just like this.
So, let's get started.
100 push-ups to warm up.
I got it right here.
Let's go for it, baby.
100.
Perfect form, guys, tight everywhere.
Before you even start, get that form perfect.
Tighten up, and don't break that form.
Here we go.
(electronic hip hop music)
♪ Heria Music ♪
- There's my first 50.
Now, if you guys had seen the video
that I did on the ThenX channel,
100 push-ups a day, you would know that there's many ways
to break down these push-ups.
You can do 10 sets of 10, different styles of push-ups.
When you build your endurance, five sets of 20,
four sets of 25, two sets of 50.
If you can do all 100, go for it.
So I'm gonna back and finish the rest.
(electronic hip hop music)
(Chris groans)
Whoo!
All right, a hundred push-ups to warm up.
It sounds like a lot, but the more you do it,
you get used to that set real quick.
Eventually, it's just a warmup.
All right, so now we're gonna move into the workout routine.
25 pull-ups is what we're gonna go for.
Dips, 25, tricep extensions, 25.
Four rounds, that's 300 reps right there.
Are you guys ready?
Let's get through these pull-ups, 25 reps.
(Chris pants)
Get ready for the new app update on the Heria Pro app, guys.
You're gonna be able to get this workout routine on your
phone, on the app, by downloading the Heria Pro app.
Every time I do a workout like this,
you guys are gonna be able to go into the app
and check out the routine that I did for the vlog.
So, (Chris sighs)
that's gonna happen in a couple days.
But in the meantime, let's get this workout in.
25 reps.
(electronic hip hop music)
♪ Heria Music ♪
- All right.
15.
We're not done.
All right, let's do the next 10.
(electronic hip hop music)
25.
So just like the push-ups, if you can't do 'em straight,
break 'em down.
(Chris pants)
Three sets of 15, max out,
and then do the rest that you have left,
however you gotta do it.
But get those reps in.
To really do this workout routine properly and to build
that solid muscle, you gotta put in those quality reps.
(Chris pants)
All right, so moving on.
Just hit the first 25 pull-ups.
Hit that, complete.
Let's move on to the dips.
We got 25 of those.
This is gonna be a piece of cake.
I don't know why naturally
pushing is always a lot easier than pulling,
but, here we go.
Weighted dips, 25.
Let's knock these out.
(electronic hip hop music)
♪ Heria Music ♪
- Piece of cake, 25 dips.
But it's not over,
'cause we got those tricep extensions.
So, completed those.
Now, the next time I go around this,
I'll probably be doing a different type of dip,
maybe straight bar dips, something like that,
just to switch it up.
But, let's go into the last exercise.
Tricep extensions, 25 reps.
Let's go for it.
(steady synth music)
♪ Heria Music ♪
(Chris groans)
- We'll mark that down.
That's round one.
(Chris sighs)
Three more rounds.
That equals 300 reps of the workout,
and then we're gonna finish off with some handstand pushes.
So let's move onto round two.
All right, let's hit it, weighted pull-ups.
Let's go for it.
(electronic hip hop music)
All right, we're gonna switch up the dips this time.
Straight bar dips, let's go for it.
(electronic hip hop music)
All right, we're getting closer to the end.
(Chris pants)
I'm gonna do the last set that I have without weight,
just to run it, all right, guys?
Then we're gonna finish off with some handstand push-ups.
Then we're gonna go get some food,
and I'm gonna show you what to eat
right after a workout like this for some serious gains.
Let's go for it.
(electronic hip hop music)
Try this routine out.
We're gonna go for the cool down, handstand push-ups,
and then it's a wrap, guys.
If you can move your arms after this, you're tough, bro.
Let's kill these.
Here we go.
Of course, if you can't do 'em freestanding,
do them against the wall.
(steady synth music)
Oof, those were a little shaky.
But we're gonna get 'em, we're gonna get 'em.
So that was my first five.
You guys can always switch it up, of course,
doing 'em different hands positions,
doing 'em against the wall if you can't do 'em freestanding,
and also doing 'em with some parallettes.
It's the new ThenX parallettes, baby.
Now, this is easier to control when you do it
with parallel bars, but you have a deeper range of motion,
so it's gonna be hard to actually press it up.
Let's go for our next five.
(electronic hip hop music)
Whoo!
All right.
It's getting a little sloppy.
If you get sloppy, just stop, really.
It's better to keep those quality reps
and just finish the reps on the wall
than to keep going with sloppy.
You don't wanna build sloppy form.
But, that was 10.
I got 15 more to go.
That's gonna wrap up this workout, guys.
I'm already feeling it,
so I'm gonna finish up right quick, and then I'm
gonna see you guys for some gains in the kitchen.
See you then.
All right, guys, we're back at my crib,
and I am ready to eat.
So it's about 3:30 p.m..
We have a whole egg of egg whites in here,
chicken breast, spinach with broccoli florets,
some avocado, red beans.
Now, you put that all into one.
(spoon clinks)
So in this bowl I'm holding,
there's already a cup of quinoa.
Some avocado, some healthy fats.
And last, we'll go for some red beans.
All right.
There you have it, guys.
This is crazy, crazy delicious.
Now, you can literally mix this
with any type of salad dressing.
You know I like to go for some type of Caesar,
light Caesar salad dressing.
You don't wanna go crazy on the salad dressing,
'cause that alone could be like, enough calories
to equal almost half a hamburger, so don't do that.
So this is gonna be my meal.
This is my post-workout meal for gains.
If you guys want me to get more in-depth into nutrition,
let me know down in the comments section below,
and let me know in fact
what you want the next video to be about.
I'm gonna be back in Miami for the next couple weeks,
so I'm gonna go hard, guys.
I got a lot of updates coming for you guys.
The new weight vest is gonna come out
on the Chris Heria shop in just a couple of days.
I'm already testing the brand new Heria Pro app,
so if you guys already downloaded the app,
get ready for the brand new update.
It's coming out in just a couple of days.
Got a bunch of exciting things coming for you guys.
Brand new apparel coming through,
but I'll see you guys next Thursday.
Until then, peace out.
Mad love.
(electronic hip hop music)
Smash that like button, guys.