- What's up. It's Chris Heria.
Welcome to another vlog. It's a beautiful day in Miami,
and I'm going to be doing some
pretty difficult exercises today,
and I want to challenge you, or anyone you know,
if you can do at least one rep
of any of the exercises we'll be doing.
Now, one rep may not sound like that much,
but the strength required to be able to do just a single rep
of any of these exercises really is tremendous.
Now I'm showing you these exercises,
not to show you what I can do,
but to show you what you can do with
the right training and the right dedication.
As well as inspire anyone who may be
interested in starting calisthenics.
And that's exactly what happened to me.
What inspired me to start calisthenics was seeing an
exercise that I couldn't yet do for the first time,
that being the muscle up and that gave me a goal.
And because it couldn't yet do it,
it gave me the motivation to train for it.
And of course, if I had seen something
that I can already do, I wouldn't have been as interested.
So I'm gonna show you guys a bunch of different exercises.
I want you to try them, see if you could do any of them.
And if you can't use that as motivation
to train for it and unlock it.
With each exercise, I'll also go over
briefly how to start training for them, and
recommend some videos that I've already made,
breaking down how to do each advanced exercise step-by-step.
So as we're running through these exercises,
let us know down in the comment section below which ones you
can do, which ones you can't do
and which ones you may need some more help with.
And I'll be there helping you guys out.
And if you haven't already make sure you download the
Heria pro app in the app store or Google play store.
You'll get access to all my personal workouts and workout
programs that will build you up to this level and
incorporate these exercises into your daily workouts.
So smash the like button subscribe if you haven't already.
Let's get started.
coming up is going to be a front lever pull up.
There we have the front lever pull up.
one of the most bad ass pulling exercises
when it comes to body weight training.
Just being able to hold the front lever position already
takes an enormous amount of strength in your lower back,
your core, your lats, and your rear delts.
And while maintaining that position,
engaging all the muscles in your body,
then you want to pull straight to your belly button,
which makes it a thousand times harder than just naturally
pulling from a hanging position or a seated position.
Now you could start off getting
into this exercise by training
some tuck front levers.
That's a very first progression to the front lever.
You can also try doing some tuck front lever pull ups as you
develop more back and pulling strength.
But the most important thing is to really get a solid
front lever before trying front lever pull ups.
At least in a full length front lever position.
Once you master your tuck front lever,
you can go into upside down dead lifts, front lever drops,
single legs, both legs, and the front lever raises.
To see exactly what to train for
and how to unlock the front lever
step-by-step, check out my video,
how to front lever in five easy steps.
Next exercise coming up is going to be the one arm pull up.
There we have a good old fashioned one arm pull up.
Now, anything that you can do with two arms,
when it comes to body weight, or calisthenics training,
you eventually want to train
to be able to do it with just one.
So that's a hundred seventy, a hundred seventy four pounds
pulling with just one arm.
Now I don't even normally do that when I'm in the gym,
let alone firing off and recruiting all my stabilization
muscles, just to be able to perform the exercise.
That was another exercise that inspired me back in the day.
Just imagine how much pulling strength you can acquire when
you can do what you used to rep out with
two hands with just one,
you're gonna be able to double up that strength with any
pulling exercise that you do.
So start getting into this move.
Of course you want to master your pull ups.
You want to be able to do at least
15 pull ups with perfect repetitions.
Then you wanna start getting into explosive pull ups, high
pull-ups, weighted pull ups eventually one arm assisted pull
up and jumping one on pull ups, and one arm pull up
negatives, and for the full breakdown of
how exactly to train for and unlock your one arm pull up,
check out my video how to one arm pull up.
Next exercise coming up is going to be
the 90 degree handstand pushup.
All right, there we have the 90 degree handstand pushup,
one of the best upper body, body weight exercises
that's going to give you the most range of motion when it
comes to pressing.
Engaging the most amount of muscles while you press and
utilizing your entire body weight.
So to unlock this move, of course,
you're going to want to master your hand stands first.
Should check out my video,
how to handstand in five easy steps.
I also have a couple more I'll link down below.
Then you want to get into handstand negatives
coming down as slow as you can.
That's going to develop your strength to eventually get into
handstand presses, and to learn how to train for,
and exactly what to do to unlock
the 90 degree handstand pushup.
Step-by-step check out my video,
how to 90 degree handstand pushup.
Next exercise coming up is going to be
an L-sit muscle up on the dip bars.
There we have it, the L-sit muscle up.
First time I ever seen that was with Hannibal for King
legendary move right there from a legendary athlete.
And what makes this exercise so difficult is being able to
pull your body up with absolutely no momentum at all.
A deadweight position, sitting on the floor
with your legs extended, engaging your core.
If you master this exercise,
you're gonna develop the strength
from most pulling exercises.
How to get into this move,
you first want to start working on your pull-ups of course,
then work your way up into L-sit pull-ups.
Eventually work your way into high L-sit pull ups
and start working on your strict muscle ups.
You want to focus on taking away
momentum from your muscle-ups.
Eventually doing it with less and less swing
until you're not using any swing at all.
And you're just, boom, pulling straight up,
Now to fully break down this exercise, check out my video,
how to L-sit, and check out
all the videos on how to muscle up that I made before.
The next exercise is gonna do a muscle-up
jump on the bar and 360 muscle up.
Woo
All right, I had to kill two birds
with one stone right there, little freestyle.
Got the jump on the bar.
You have the muscle up 360.
2 iconic exercises that I pretty
much started my whole calisthenics journey and career on.
Both of these exercises require an enormous amount of
explosive strength as well as coordination,
and 100% commitment.
Now I did both of these back-to-back to also show you
free styling on the bar.
Freestyle calisthenics was actually
a huge inspiration as well as motivation for me
when I first started off.
And being able to link advanced
exercises together is going to compound your explosive
strength, coordination, and endurance.
So along your calisthenics journey,
you're going to want to be linking these moves together.
Now when first starting to train through the 360 muscle up
or the muscle up jump on the bar,
you first want to master your muscle up.
Being able to do at least seven to 10 in a row
with perfect form.
But to learn exactly how to start training for it and what
to do step by step to unlock both of those movements,
check out the video, how to muscle up and jump
on the bar and how to muscle up 360.
And if you want to learn more about free styling,
check out my video,
how to start free styling with calisthenics.
When you're doing the muscle up 360 and the
jump on the bar muscle up, you're engaging your
entire upper body from your shoulders,
your lats, your back, your chest, your core, and your arms,
and even your lower body when you're jumping on the bar,
these are exercises that really give you superhuman
strength once you've mastered them.
Once you get very comfortable with them,
you're gonna be able to throw your body around like nothing.
The next one coming up is one that I feel like inspires a
lot of people to start calisthenics.
That's going to be the human flag.
All right there, we have the human flag.
I feel like that's an exercise that gets a lot of people
into calisthenics when they first see it,
just because it looks visually impossible.
But obviously it's very possible.
It just takes an enormous amount of shoulder strength,
lats, core, obliques back, and your traps
pretty much your entire upper body.
And you're actually pulling with one arm while pushing with
the other arm, just to maintain the human flag position.
If you wanted to build the strength to start training for it
right now, start working on high side planks,
elevated pipe pushups and pull ups.
But even if you're a complete beginner, there's progressions
that you can start right now to start training for it.
Let's check out my video,
how to human flags know exactly what to train and what to do
step-by-step to unlock it.
All right, the next one coming up is one
that I had to train for the longest.
That's going to be the full planche push up.
There we have the full planche pushup,
the full planche and the full planche push up
is the ultimate pushing exercise,
pushing your entire body weight from the center of gravity
and recruiting a ton of stabilizing
muscles at the same time.
That's why this exercise requires an enormous amount of
balance as well as explosive strength and control.
Using your entire body to work as a unit
emphasizing on your chest, your core, your arms, shoulders,
and even your back, glutes, and hamstrings.
Now although these moves take years to master,
you can start training for them right now,
even if you're a total complete beginner.
You definitely want to first master your pushups,
so you can start working into pseudo planche, pushups.
From there, you can work on your planche,
leans, and start getting into 90 degree holds.
And a great introductory exercise to
start developing that strength for your 90 degree hold,
is going to be 90 degree hold toe taps.
But as I mentioned before, for the 90 degree hold,
you should check out my video on how to 90 degree hold.
And I also have videos for the full planche and the full
planche pushups teaching you step-by-step
exactly what to do to unlock them, check out the video,
how to full planche and how to full planche push up.
Those are the exact same steps that I did to unlock mine.
Back when I used to come out here in 2012,
it was just a handful of people.
It's beautiful to see how far calisthenics has really come
and see this place on a weekday fully packed.
And I remember there was way more people
on the side watching than there were
on the sand working out.
So it's beautiful to see the transition.
See so many people getting into calisthenics. Love it.
All right. Those cops weren't from me this time,
but there you have it.
I hope these exercises inspired you
just like they inspired me.
And luckily you have me to pass down the knowledge,
and show you exactly how to achieve it,
step-by-step that was something that I didn't have.
So if you do start training for it,
you're going to get it way faster and way better than me.
Let me know if you can do them or if you can't do them,
or if you need a little bit of extra help down in the
comment section below, I'll be replying to everybody.
So thank you so much for watching.
If you enjoyed the video, please
smash the like button subscribe If you haven't already.
I host every single Thursday,
2:00 PM USA Eastern time.
And like always, if you comment within the
first 30 minutes of any upload,
you always have a chance to win some Heria apparel for free
and to get full access to all my workouts and workout
programs, getting you in the best shape of
your life and building your strength up
to be able to train like this and incorporating
these exercises into your daily workouts than definitely
download the Heria pro app in the app store
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It's like having me as a personal trainer
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And right now we have a holiday sale going on.
That's 15% off the entire store.
Pick up the best workout gear or workout equipment
that's going to take your training to the next level,
like the Heria weight vest.
We just got the brand new weight vest collection in.
The 3m Heria weight vest, the iridescent Heria weight vest,
the bleached Heria weight vest and so many more.
Check it all out at chrisheria.com and thenx.com/shop.
If you want to make someone really happy this year,
the best gift you're gonna be able
to give all year is the gift of gains.
I guarantee you anyone opening up a Heria weight vest on
Christmas day is going to be so grateful and happy,
and they're gonna use it all year long and be able to see
the results from it.
I'm gonna be giving one to
pretty much all my family members.
In fact, I'm gonna be randomly giving out
some weight vests in the comment section
down below of every single video this month
on YouTube, even on my Instagram,
as well as my tik toks.
So make sure you're subscribed,
make sure you're liking and make sure you're commenting.
And you might just get a gift this year from Santa Chris,
and I'll see you next Thursday at 2:00 PM USA
Eastern time, mad love, and peace out.