- What up it's Chris Heria, welcome to another vlog.
Today I'm gonna be showing you guys a routine
that you can do every single night to get shredded.
Now there's many factors that come into play
when getting shredded like having a proper diet,
combined with the right strength training,
and cardio routine.
For your diet, you wanna make sure
that you're taking enough protein for muscle growth,
as muscle tissue is a lot more metabolically demanding
and burns a lot more calories than fat tissue.
And you also wanna focus on losing body fat
rather than just body weight,
which could be water retention, fat, and muscle.
Now some people may have trouble finding time
throughout the day to work out.
So doing this routine every night
will definitely benefit you.
But for those of you that already work out during the day,
adding this workout into your nightly routine
is gonna have you burn even more fat and calories
while building more muscle, getting you shredded.
And best of all, all the exercises in tonight's workout
require absolutely no equipment, and I'll be giving easier
variations for the harder exercises.
So all fitness levels we'll be able to follow along.
We're gonna be doing this routine
high intensity interval training style,
which is known to burn more calories
in a shorter amount of time
while simultaneously building muscle.
So each exercise is gonna be done for 45 seconds
with a 15 second break in between.
If you feel like stopping, just take a second
to catch your breath and then keep on going,
you wanna save your breaks for the 15 seconds.
My best advice is to slow down
but don't stop if you're feeling fatigued.
So if you're ready to get the routine started
and to properly follow along,
make sure you've downloaded the Harrier Pro App
in the App Store or Google Play store,
open up to the YouTube workout section,
you should find this routine.
If you haven't already,
make sure you've done the warm up in the app.
The first exercise is gonna be burpees
without jumping for 45 seconds.
So from a standing position, I'm gonna drop down
into a push up position, do a push up, stand up.
The easier variation to this
would be doing it without a push up.
So you get down, jump out, jump back in, and stand up.
Always keep your core tight.
Let's go for 45 seconds.
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Make sure you regulate your breathing.
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Here we go, we're almost there.
Five.
Four.
Three.
Two.
And one.
There we have, that was an excellent full body exercise
to start off this routine.
Now we're gonna get into high side plank raises
emphasizing on our core, shoulders, and obliques.
So let's get down into a plank position,
where you go to the side.
You wanna dip your core down and bring it right back up.
You can keep your hand besides you.
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All right, five more seconds.
Five.
Four.
Three.
Two.
One.
Flip sides.
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Make sure you're squeezing your core,
squeezing the grip on the floor.
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Full range of motion, we're almost there.
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Five.
Four.
Three.
Two.
And one.
All right.
Next exercise we're gonna be getting into
is gonna be pushed ups side to side.
Alright, let's get into the push up position.
Now this is what it looks like, push up side to side.
For those of you that can't do it, just walk it out.
Either go from one side to the other
or try do a push up,
for one sec.
Let's go.
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Last ones.
Five.
Four.
Three.
Two.
And one.
All right, a killer for your upper body,
chest, core, shoulders, triceps.
Next we're gonna be getting into,
in and out open and close, emphasizing more on our core,
but still working our entire body.
Let's get into a push up position.
We're gonna jump in, jump out,
jump open, jump close, 45 seconds.
If you're feeling fatigued then go ahead and slow down,
but don't stop.
(upbeat music).
The best you can do is regulate your breathing.
If your breathing too hard and too fast,
you're gonna gas yourself out.
So breathe into your nose, fill in your diaphragm,
out through your mouth, regulate.
(upbeat music)
Last couple reps, here we go.
Five.
Four.
Three.
Two.
And one.
All right, let's get into position for the next exercise.
Again, we're gonna emphasize on our core with Russian twist.
From a seated position, you wanna keep your core tight,
leg straight, we're gonna touch one side
and touch the other side, really give it a twist
to really work your abdominal and your obliques.
Now if this is too difficult,
you can always bend your knees,
and it's gonna be a lot easier.
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Let's go for 45 seconds.
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Now the straighter your legs are
the more you're engaging your core.
So try to keep your legs as straight as possible.
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All right, last 10 seconds.
Five.
Four.
Three.
Two.
And one.
All right, we just have two more exercises to go.
Let's get back into a plank position,
we're gonna be going for low plank to high plank.
Again, working our entire body
while maintaining core engagement.
So we wanna come down one arm at a time
to a plank position then come back up
to a high plank position.
Let's go for 45 seconds.
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So as you can see, I'm coming down with my right arm first.
After 22 seconds, we're gonna switch which way we come up,
we're gonna start coming down with our left arm.
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Let's go down with the opposing arm.
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Five more seconds.
Five.
Four.
Three.
Two.
And one.
All right, we're down to the last exercise.
For our last exercise, we're gonna kill the legs
and our core with side to side jump squats.
Now they look like this.
(upbeat music)
But if you're a beginner, you can just go ahead
and walk it out, side to side.
Let's go for it, 45 seconds.
(upbeat music)
Almost there.
Here we go.
10.
Nine.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
And one.
There you have it, that's the last exercise to this routine,
and I'm pumped, and I'm already breaking a sweat.
And if you just got through this routine with me,
congratulations, you're on your way
to building a shredded physique.
And if you already did your workout earlier today,
then one round tonight is perfect.
But if you haven't got your workout in today,
then you wanna make sure to do this routine
at least three to four times to really benefit
the most out of this routine
and to actually start seeing some progress,
and start getting shredded every single night.
So if you enjoyed the routine,
definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about.
And share this video with family and friends
that need a quick night routine to get shredded.
And don't forget to get this workout routine
on your phone as well as full access
to my personal workouts and workout programs
that I create with specific goals in mind
like burning fat while simultaneously
building solid muscle with minimal to no equipment.
So make sure you become a member at heriapro.com.
Once a member you're gonna get full access
to all my workouts and workout routines.
And don't forget to download the Heria Pro app
on the App Store or Google Play Store
to take my workouts with you everywhere.
It's like having me as a personal trainer
right in your pocket.
If you haven't already, hit the subscribe button,
I post every single Thursday 2:00 p.m. USA Eastern time,
and if you comment within the first 30 minutes
you always have a chance to win some free Heria apparel.
And for more of my content during the week,
make sure to follow me on Instagram.
Every single post I do some type of giveaway.
So if you want a chance to be a part of that,
make sure to follow me on IG.
And lastly I'm proud to announce
the very first Heria collection
is gonna be dropping in December.
A lot of the apparel dropping in this collection
you've already seen in previous videos
like the white track pants, black track pants, socks,
windbreakers and workout shorts,
like the ones I'm wearing right now.
And every week you'll see me wear something new
from the collection until it drops.
So stay tuned on my Instagram and the YouTube channel
to know the official drop date.
There's definitely gonna be a bunch of giveaways
on the launch date and may even be able
to put them up in the shop early as pre-order,
so you'll be able to take advantage
of today's Black Friday deal going on
from right now to Cyber Monday.
We only do this one time a year,
it's gonna be 25% off the entire store, chrisheria.com
as well as thenx.com/shop.
All the weight vests are gonna be on sale.
So get yours quick because they'll definitely be sold out.
If you don't see the new apparel on there,
check back soon they may be showing up in a couple of days.
May even show up as late as Cyber Monday,
which we'll also have our own sales.
So stay tuned on the Instagram.
Stay tuned on the shop and I'll see you guys
next Thursday 2:00 p.m. Eastern time.
Mad love.
Peace out.
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