- What's up Thenx athletes, it's Chris Heria
and welcome to another Thenx video.
I'm right about to turn in for the night.
Before I call it a night,
I'm gonna get into my daily night routine.
Now you should never underestimate
the compounding power of consistency.
It's actually how I went from 10 pushups
to full plants pushups.
If you're consistently dedicated,
even if you just improve 1% a day in a hundred days,
you'll have 100% improvement
and that's why I stick to a nightly routine.
It's been effective for me.
And tonight, I'm gonna show you my current night routine,
which consists of a short series of fundamental exercises,
which will condition and improve my strength
to body weight ratio.
And it's important to frequently do these exercises
because they may not fit into your normal programming
or your daily workout,
but these are basically the fundamental exercises
that are required and build up your strength
for the most advanced movements like handstand pushups,
full plants pushups, and so much more.
And by the time you've built up your strength
and ability to be able to perform at that level,
you're gonna be making way more strength
and muscle gains,
as you're able to put way more volume and way more effort
into each workout.
And some of these exercises,
even though they're fundamental exercises,
are ones that people may struggle with
so doing them frequently every single day
is gonna get you a lot more comfortable
and better with them,
allowing you to eventually perform in the right way
and getting more benefits from them in your actual workouts.
Now this is a night routine,
so we're not gonna be doing any high intensity or cardio.
We're actually gonna be doing every exercise for time
so that you can just focus on the quality of every movement.
And because we'll be doing exercises that work
with manipulating the majority of our body weight,
it's also gonna make you super explosive
and feeling light as a feather and eventually being able
to control and lift your entire body weight with ease.
So if you want to build strength, muscle,
and your calcium skills and abilities overnight,
this is the routine for you.
Now, we're not gonna need any equipment.
All you need to do is download the Thenx app
in the App store or Google Play Store,
open up to the YouTube workout section,
you should find this routine,
smash the like button on this YouTube video,
and then we're ready to get started.
Now whether you're a beginner or an advanced athlete,
you're gonna be able to do this routine.
Every single exercise is gonna have a variation
for beginners, intermediate, and advanced,
and every variation is a progression to the main exercise
so if you're doing the variation,
you're gonna be working the same muscle groups
and you'll eventually be building your strength
to do the actual main exercise,
so choose the exercise variation that works best for you.
The first exercise is gonna be two rounds
of L-sit holds for 15 seconds
with a 15 second rest in between.
And for my beginners out there,
I want you doing a tuck L-sit
and it's gonna help even more
if you're doing it on an elevated surface like a chair.
For intermediates, I want you to do an L-sits on the chair
and for everyone that's advanced,
I want you doing L-sits on the ground.
We're gonna go for 15 seconds.
Here we go.
Breathe, squeeze your core.
Keep your leg straight, point your toes.
Here we go, five, four, three, two, and one.
Lower that down.
Nice little warm up.
Go ahead and give it a nice little stretch.
We're gonna go for this one more time
and then move on to the next exercise.
Here we go, three, two, up.
Five, four, three, two, and one.
The next exercise we're gonna get into
is gonna be handstand holds.
Two holds back to back for 15 seconds.
For my beginners,
I want you doing the first-hand stand progression pike hold.
For intermediates, I want you doing an elevated pike hold
or hand stand hold against the wall and advanced,
let's get into our hand stands.
Five, four, three, two, one.
Give it a little break.
In through your nose, calm yourself down.
We're gonna get right back into it
for another 15 seconds.
Here we go, five, four, three, two.
Five, four, three, two, one.
The next exercise, assisted single arm tricep extensions.
Another upper body killer.
Really emphasizing on your triceps.
So beginners, I want you doing tricep extensions
with two hands down on your knees.
For intermediate, I want you doing normal tricep extensions,
and advanced, I want you using one arm as assistance,
and extending with the other arm.
Here we go, five, four, three, two, one.
Let's switch off.
Five, four, three, two, and one.
Definitely felt that one.
Now we're ready to move on to the next exercise.
We're gonna be going for full planche leans
for 40 seconds straight.
Everybody's gonna be doing the same exercise.
Roll down into a pushup position.
Push down on your scapulas.
Look as forward as you can, come up a little
and then lean, lean, lean.
As far as you can, push back,
you can come up into the little pike,
then we lower your hips down.
Lean as far as you can.
Push back, you want your arms locked out the entire time.
More than halfway there.
Remember, we're not focusing on how many we're doing,
we're focusing on how well and how far we can lean.
Eventually you lean so far
that your feet just pop off the ground.
That's how you get your full planche.
Last one, three, two, and one.
We're ready to move on.
And we're more than halfway done with this routine
and we only have three exercises left.
The next exercise is gonna be a lower body killer.
We're gonna be going for alternating pistol squats
for 40 seconds straight, here we go.
All the way down, all the way back up as clean as you can.
If you're a beginner,
I want you doing a pistol squat and sitting down into a seat
and standing back up and alternating your feet.
For my intermediates,
I want you holding against the wall and for advanced,
we're just gonna go freestanding.
We're more than halfway there.
Last 10 seconds.
Three, two, and one.
Coming up next is gonna be
pseudo planche push-ups 40 seconds straight.
Now if you're a beginner,
I want you to doing it on an elevated surface.
You can also do that if you're an intermediate too,
or you could just try doing it on the floor.
The more you do it eventually, you'll get to your waistline.
For advanced, I want you all the way down right here.
Now eventually, you get so good,
your feet come off the ground.
Eventually you're doing full planche push-ups.
That's if you stay consistent
and you do something like this every single night.
Last one second.
Five, four, three, two, one.
We're about to close it for the night.
We just have one last exercise to go.
That's gonna be the 90 degree hold.
We're gonna be going for two sets of 15 seconds
again with the 15 second break in between.
I want you to go down and get into a pseudo position
and holding with no feet touching the ground.
If you're a beginner,
I just want you to holding the bottom of a pushup.
If you're intermediate,
I want you to doing alternating toe taps
and if you're advanced, then 90 degree hold.
Five, four, three, two, one.
Take a second to catch your breath.
Just have 15 seconds, we're gonna go for the last one.
And if you're really feeling fatigued right now,
just do one of the easier progressions.
Let's give it everything we got, this is the last one.
Three, two, one.
There you have it.
I am officially pumped.
I'm done for the day and I feel amazing.
If you do this every single night consistently,
I guarantee you're gonna make some serious strength
and muscle gains,
especially if you're not already incorporating
these types of exercises into your routines.
But if you enjoyed the video,
then definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about
and make sure to come back to this video every night
if you're really trying to build the ultimate physique,
not just looking strong, actually being strong
and don't forget,
you can get this workout on your phone
as well as full access to all our workout programs,
technique guides teaching you the most advanced movements
like the muscle out full plant pushups step-by-step
and daily workouts are gonna have you
in the best shape of your life and join the millions
of other Thenx athletes around the world
using the Thenx app to get shredded right now.
And if you haven't already,
make sure you hit the subscribe button
with the bell notifications on so that
you never miss a video.
And if you comment within the first 30 minutes
of any upload,
you always have a chance to win some free Thenx gear
and for more of my content during the week,
make sure you're following my blog channel,
that's youtube.com/chrisheria.
I post every single Thursday
and make sure you're following me on Instagram.
Almost every single post,
I do some type of giveaway on there
so if you want a chance to be a part of it,
then make sure you're following me on IG.
With that said,
I'll see you next Sunday 8:00 PM USA Eastern time.
Mad love, peace out.
(upbeat music)