what's up guys it's chris heria welcome
to another vlog today i'm going to be
showing you the best way to start
working out for beginners now the first
thing people want to do when they start
working out for the first time
is build muscle or burn fat without the
proper foundation
experience and skill set which in
reality that limits the amount of
potential progress
and gains that can actually be made when
you don't have the proper foundation
doing exercises whether you're trying to
build muscle or burn fat will be
a lot less efficient sometimes you could
be going through the motions but not
engaging your muscles properly resulting
in very little progress
or none at all this is why the first
thing you need to do and the best way to
start working out for beginners
is to master the fundamentals which are
pull-ups
push-ups dips squats
l-sit and even handstand starting from
their very first progression
these fundamental movements utilize
every muscle in your body
and the main motions that consist of
fitness training every exercise
stems from these fundamental movements
and the best part of all these exercises
are scalable
and you're able to increase or decrease
the difficulty and amount of force
required by changing the angle
and intensity on how you perform them
which over time will not only burn fat
and build muscle but teach you how to
train
progressing you on to harder exercises
and when doing exercises with the proper
foundation and knowledge
you will be engaging your muscles
properly which engages more muscle
fibers which will develop way more
strength and muscle
and burn way more calories that's why
the proper foundation and knowledge of
their progressions is so important they
are in a sense what the machines would
be in a gym
just like if you went to the gym you
wouldn't go straight into attempting to
curl 60 pounds and
only use the 60 pound dumbbells to learn
how to curl you would start with
something like 10 pounds
master those and slowly work your way up
the weight this way not only will you
prevent the risk of injury but you'll
also develop the proper form
and strength not only to do this
exercise but also to progress onto
harder exercises that will demand
greater effort but will deliver
greater results and this is why
mastering the fundamentals is not only
the best way to start working out for
beginners but also to ensure that you
will continue to progress through your
training
training this way for example you may
start off with beginner progressions
like australian pull-ups but you will
eventually develop the strength and
experience to progress onto pull-ups
which will progress to one arm pull-ups
versus always trying pull-ups and
wondering why you can't do more than 10
and why your strength
has plateaued and best of all once
you've learned all the progressions
and mastered your foundation you can
begin to teach other people so now i'm
going to give you guys the workout
routine that's going to have you master
the basics and once you've built a solid
foundation and can comfortably perform
the required repetitions with perfect
form you would have already seen
significant results in muscle
development
strength and fat loss and then you're
ready to start taking your training to
the next level with a proper workout
regimen and programming
and to get my personal workout programs
the workouts i do every single day then
sign up to hariopro.com and download the
heria pro app
in the app store or google play store
and on the heria pro app is where you're
also going to find today's workout of
the day so look up this routine on the
app titled the best workout for
beginners
and if you're already a heria pro member
then you should have just got the
notification letting you know the
workout just released so let's get
started
all right now the very first exercise
we're going to get to is pull ups
now pull-ups is one of the main
fundamentals for all pulling exercises
when it comes to training you're either
pushing or pulling which is why it's
extremely important that you master
these movements from the beginning
whenever you work out your back and your
bicep you're always pulling so mastering
this movement is going to teach you the
proper engagement in your muscles for a
pulling motion
developing more strength for back and
bicep exercises now when you're getting
started with pull-ups the first thing
you want to do is master the very
first progression that's going to be
australian pull-ups you want to use
every grip
wide shoulder and closed as well as a
supinated grip to ensure you're using
all the muscles in your back and biceps
and to develop
even greater and more comfortable
pulling strength the more comfortable
you are with these different grips and
positions
the more reps you're going to be able to
perform the stronger you're going to get
and the faster you're going to progress
in fact once you can do 10 australian
pull-ups with perfect form
you're ready to move on to the next
progression which is going to be jumping
pull-ups you want to practice those with
every single grip as well
and once you can do 10 jumping pull-ups
with perfect form then you should have
developed the strength to be able to do
at least a couple jump
negative pull-ups that's when you're
going to really start to feel your
entire body weight during the eccentric
portion
of this exercise getting you more used
to handling your body weight and by that
time after you can do 10 of those with
perfect form you should be able to do at
least
one perfect pull-up you basically want
to max out each progression starting
with your hardest
working your way all the way down to the
easiest but to master the pull up you're
going to need at least 10 reps with
perfect form
let's go for it
area music
all right moving on to the next exercise
next we have push-ups let's get it
all right now to master the push-ups you
need to be able to do at least 15
repetitions
with perfect form let me show you what
that looks like
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period
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all right so there we have the push-ups
now just like the pull-up is the main
fundamental for all pulling motion the
push-up
is the main fundamental for all pushing
motions so the better you get at
push-ups and the more reps you're able
to perform properly the better you're
going to get and the more reps you're
going to be able to perform
for all other pushing exercises
increasing your bench press increasing
your dips
your core strength and every other chest
tricep and pushing compound exercise and
of course the more reps and exercises
you're able to perform
properly the better results you're gonna
get developing your chest and tricep
muscles even more allowing you to
progress on to even harder exercises
that will give you even greater results
that you couldn't have achieved
otherwise if you had not
mastered the push-ups so if you're just
getting started with push-ups
really pay attention to your form you
want to do these as perfect as possible
at the beginning if you're really
struggling to make sure that you can
really focus on your form
definitely start on your knees maxing
your repetitions out from that position
once you increase the volume and you can
do about 20 knee push-ups you'll
definitely be able to do at least a
couple push-ups
with perfect form and to master the
push-ups and to complete this exercise
for the routine you're going to need to
do 15
push-ups start off with the hardest
progression max those out
work your way down and then let's go to
the next exercise that's going to be
ditched
all right now to master the dips you
need to be able to do at least 10 with
perfect form
in a row and that's also going to be the
requirements for this workout routine
the dips is another pushing fundamental
that engages your chest
and your triceps along with your core to
lift your body and push in a downward
motion
and the very first progression to start
working on this exercise is going to be
bench dips choosing a high or low
surface will determine the level of
difficulty for this exercise so the
higher it is the easier it will be and
the lower it is the more body weight
will be applied
making it harder working your triceps
more but also getting you closer
to being able to perform actual dips so
i'm going to show you what bench dips
look like we're going to do a set of 15.
[Music]
full range of motion all the way down
all the way up and lean back
on your triceps
all right so there we have the first
progression to mastering dips that's
bench dips once you can do about 20 of
these with perfect form
the next progression you're going to
start working on is jump negative dips
this progression is going to be more
difficult but it'll also get you used to
working with your own body weight and
eventually once you've developed the
strength to be able to do at least 10 of
these you should be able to start doing
some dips with perfect form so now you
want to start training as many dips as
you can do
and start working your way down the
progression until you're able to do at
least
10 real dips with perfect form and for
this workout routine it's actually 10
dips to complete this exercise
if you can't do 10 real dips go ahead
and choose a progression that challenges
you
complete the repetitions and then go
ahead and drop set that exercise by
doing the next easier progression
and maxing out that exercise and the
next exercise i have for you guys for
this workout is going to be squats we're
going to go for 20.
now squats is one of the fundamental
movements for all leg exercises
before doing any leg exercises with
weights you should first
master your body squat without mastering
your body spot
and going into other weighted exercises
you're asking to risk injury and very
little progress to be made so we're
gonna go for 20 squats with perfect form
if you're having trouble or if you're
just getting started with squats try
sitting down on a chair and standing
back up
20 times having a firm stance on the
ground shoulder width apart squeezing
your glutes
core and keeping a straight posture in
your body after just a couple days of
training that you should definitely be
able to do
some perfect squats and of course once
you've mastered these squats you'll
eventually be able to progress on
to pistol squats but for now let's get
these 20 squats
all right now for this next exercise
we're going to be working on our core
and to truly master your core
the fundamental movement that you want
to perfect is going to be the l-sit
hold but for the sake of today's
beginner workout we're going to be using
a bolt hold the first progression to
getting started and developing your core
strength to being able to eventually
perform
the l-sit you want to be able to hold
this movement for at least 45 seconds
if you're doing this for the first time
it may feel tough but you can definitely
manage it eventually it will get easier
over time and with the help of training
the fundamentals like your push-ups
pull-ups and dips you're gonna get very
comfortable with being able to handle
your body weight
and you're gonna be able to do the l-sit
in no time let's get right into the boat
[Music]
hold
[Music]
all right we are moving on and we are
almost done and the last fundamental
we're going to touch on is going to be
handstands a whole body compound
exercise that really puts the demand on
your balance
stabilizing muscles core strength arms
and shoulders
now just a couple weeks ago i uploaded a
video titled how to handstand with five
easy steps if you're looking for an easy
step-by-step guide that breaks down
exactly
how to handstand from the very beginning
go ahead and check out that video and
leave a thumbs up if you found it
helpful now for the sake of this
beginner's workout i'm going to have you
guys working on
pike push-ups which is the very first
progression developing your shoulder
strength progressing you to handstand
holds and eventually handstand push-ups
now for these pipe push-ups you want to
be able to do at least 12
with perfect form keeping a pike from
your hands and feet to your hips let's
go for it
[Music]
and that's going to be the last exercise
to master the fundamentals but i have
one last move for extra credit this is
going to give you a little boost during
your training that last exercise is
going to be
hanging on the bar hanging on the bar
increases your grip strength as well as
a muscle connection throughout your
entire body and in most cases your grip
is the first thing to give out before
your actual muscles do so training your
grip is gonna allow you to have better
form in your exercises and be able to
last longer do more reps which are gonna
progress you on giving you way more
results so we're gonna go ahead
and hang for at least one minute and
eventually when you guys get really
comfortable with this you'll develop a
significant amount of grip strength you
should be able to hang for at least one
arm on each side for one minute each
let's go ahead for a little bit
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so
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all right that's gonna be round one for
this whole entire routine
definitely make sure that you have
already download the heria pro app on
the app store or google play store so
that you have this workout with you on
your phone
and be able to do it anywhere because as
you can see this workout routine is all
body weight movements it doesn't require
any equipment the most you're gonna need
is to find something to hang on so to
complete this routine you're gonna have
to do three more rounds for a total of
four sets
and then you're well on your way to
getting started to develop real muscle
real strength and a real solid
foundation that's gonna ensure
not only are you gonna build muscle and
burn fat but you're going to stay
progressing
in the best most efficient way possible
and so with that said thank you guys so
much for watching
remember for this to truly be effective
you have to master each exercise as each
one will help the other
and develop all the muscles in your body
and once you've developed a solid
foundation you've mastered the basics
you're ready to start taking your
training to the next level by adding
more weight to your exercises with the
heria weight vest you can go ahead and
pick one up at chrisheria.com so with
that said thank you guys so much for
watching if you enjoyed this workout
routine definitely smash that like
button
share this video with a friend that's
just started working out and needs the
best workout routine to get started and
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yet so thanks so much for watching i'll
see you guys on instagram and i'll see
you next thursday
2 p.m usa eastern time mad love peace
out
[Music]
smash that like button guys