- What's up, Thenx athletes, it's Chris Heria,
and welcome to another video.
Today, I'm gonna be showing you
a quick and effective back workout
for all fitness levels using just a pull up bar.
So that means you'll be able to follow along
and do this workout with me today
from a park, a gym, your house or anywhere really
as long as you have a pull-up bar or a place to hang.
Now, pull-ups is one of the best exercises
for your back and your upper body.
And there's a lot of different variations
and each will engage different areas of your back,
as well as help you build muscle
and increase your overall pulling strength.
Now, pull-ups is an exercise that a lot of people neglect,
mainly because they're hard to do.
But nothing worth it is ever easy,
and that's why pull-ups give real results.
And today, we're gonna be building our back,
but I'm also gonna help you get good at pull-ups,
and that's gonna change your whole fitness game.
Now, as I said before,
this workout can be done by all fitness levels.
We're gonna be doing pull-ups,
and different pull-up variations.
But if you're feeling fatigued,
or you can't yet do complete pull-ups,
then I want you to go for jumping pull-ups.
And if that's too difficult for my complete beginners,
I would like you to do every exercise
in an Australian pull-up position.
By choosing a progression
that's gonna match your fitness level,
this workout can be super effective,
and done by a complete beginner
to someone that's very advanced.
Now, the more you do pull-ups and its variations,
the easier it's gonna get,
and the more you're gonna be able to reap its benefits.
So today, we're gonna break down and complete 100 reps
with different pull-up variations.
We're gonna do 10 reps for 10 sets until we reach 100,
which is gonna build all the different muscles in our back,
as well as increase our overall pulling strength.
And that's gonna allow you to do more pull-ups,
which is gonna make your workouts a lot more effective,
and giving you way more strength gains and results.
So with that said, we're gonna get right into it.
Before we get started, make sure to download
the Thenx app in the App Store or Google Play Store
so that you can properly follow along with this routine.
Open up the YouTube workout section,
you should find this workout.
Smash the like button before we get started.
And then we're ready to go with the first exercise
we're gonna get into is gonna be one arm assisted pull-ups.
We're gonna go for 10 reps, so that's five on each arm.
If you can't do hanging pull-ups yet,
then I want you to do a jumping.
And for my complete beginners,
you can just do Australian pull-ups,
or archer Australian pull-ups.
So let's go for it.
You're gonna have one hand assisting, one hand holding.
And at the beginning, I want you to pull with both arms.
(upbeat music)
All right, we're gonna switch it over.
Now, as you can see, the lower you hold it,
the harder it's gonna be.
The higher you hold it, the easier it's gonna be.
You could also let go whenever you get to the top.
(upbeat music)
All right, there we have it.
Now, we're ready to move on to the next exercise.
One of my favorites that I love training.
That's gonna be explosive chin-ups to one arm.
If you can't do it hanging,
this can be done jumping into a chin-up,
and then coming down with one arm,
or just doing Australian chin-ups
and coming down with one arm if you can.
If you can't, just release a couple fingers
with the opposing arm or just come down as slow as you can.
We're gonna go for 10 repetitions.
(upbeat music)
All right, there you have it.
One of my favorite exercises for training back and pulling.
A really dynamic exercise
that builds up your explosive pulling power,
as well as your overall pulling strength
by isolating one limb for a moment at a time,
and allowing each limb to feel your entire body weight.
And over time, if you haven't been able to do one already,
that's gonna develop your one-arm pull-up,
or at least the strength to be able to do one.
But now we're ready to move on to the next exercise.
That's gonna be wide grip pull-ups.
Let's go for 10 repetitions.
If you're feeling fatigued
or if you can't do hanging pull-ups,
just do them jumping every rep.
And if that's too difficult,
the you should be doing wide Australian pull-ups.
(upbeat music)
All right, there you have it.
Now, as you can see, every pull-up variation
is gonna have something to offer.
When it comes to the wide pull-up,
you're really emphasizing on your lats,
and the outer muscles of the back.
So the different hand positions and grips
are gonna make a big difference in what you're emphasizing
while you're working out your back.
And that's why when you get stronger
with these different grips,
it's gonna increase your overall pulling strength.
Now, moving on to the next exercise.
We're gonna go in for the standard pull-up.
Let's get 10 reps.
My intermediate athletes, you can be doing jumping pull-ups.
Although, I'd still try to do as many pull-ups as you can
before you go into jumping pull-ups.
And for beginners, just go for Australia pull-ups.
(upbeat music)
All right, I can already feel a crazy pump.
The next exercise coming up
is gonna to close grip pull-ups.
We're gonna be going for 10 reps.
But if you're feeling fatigued,
remember, it's okay to use all three pull-up progressions.
You can start off doing actual pull-ups.
As you feel fatigue, instead of just stopping,
just go right into jumping pull-ups.
And if you still fatigue before you reach the 10 reps,
then go right into the Australian pull-ups
until you finish your repetitions.
Doing it like that is gonna be way more effective
and beneficial for you so keep that in mind
as we finish the rest of the repetitions.
Let's go for these next 10 reps.
(upbeat music)
Whew, all right, we are officially halfway there.
We just have 50 more pull-ups to go.
Now, we're gonna switch up the variation.
This is going to allow us to keep going.
We're gonna be going for wide chin-ups.
Now, pull-ups to chin-ups are very different variations.
You're gonna be emphasizing on different muscles,
as I said before, like different areas of your bicep.
Pull-ups are always gonna be a lot harder to do,
but they're still both very important
for developing your back and building pulling strength.
So let's get ready for our 10 repetitions.
Let's go for it.
(upbeat music)
All right, now just like we did wide shoulder
and closed positions for the pull-up,
we're gonna be doing the same thing for the chin-up.
So coming up next, this is the standard chin-up
at shoulder width position for 10 repetitions.
Now, if you're following along with me,
this is definitely challenging
'cause we're using minimal rest.
And this is also a great way to get stronger.
By conditioning you to train past the point of fatigue,
where you otherwise would have
just gave up and wait or rested,
I'm making you continue and push even further
by immediately getting to work on a lighter progression.
All right, let's move on, 10 chin-ups.
Once you've already been training like this for a while,
you can always try to do this workout with more rest,
which will allow you to do more real pull-ups
if you haven't reached that level of endurance yet.
(intense upbeat music)
All right, whew, the pump is real right now.
We just have 30 more reps to go.
You already know what the next one's gonna be,
close grip chin-ups.
And this pump is crazy right now, I feel like a rock.
It's getting harder to bend my arms,
but we're gonna fight through this,
and we're going to keep it going.
Let's go for the last chin-up variation.
Take a second to reset, catch your breath.
Let's get right into it.
(intense upbeat music)
All right, there we have it.
We are almost to the finish line.
Now, this is something that you can do pretty quick.
Every single morning, I always tell you guys
to do 100 push-ups every morning.
Now it's time to start getting used to
doing 100 pull-ups every morning.
And you can take it easy.
You can do a couple pull-ups and as you fatigue,
just go down in progressions.
It's better to stay consistent,
and gradually build off of that.
With that said, we're ready for our last reps.
We're gonna be going for commando pull-ups.
10 reps on each side.
So I'm gonna start with my left hand first.
Let's go for 10 reps.
This can be done jumping as well,
or on an Australian bar
using Australian pull-ups with a switch grip.
(intense upbeat music)
All right, shake that off.
We're gonna give it 10 seconds,
and we're gonna go on to the other side.
Reset (exhales deeply).
Let's go for it.
(intense upbeat music)
One more.
All right, there we have it.
Just like that, 100 pull-ups down.
If you just got through this with me, congratulations,
you're on your way to making some serious back gains,
and explosive pulling power
that's gonna change your whole fitness game.
As I said before, the pull-up is not an easy exercise.
You're pulling your entire body weight every single rep.
But if you condition yourself to get good at them
by using this routine, you're gonna be doing
the hard work that nobody wants to do
to get the results that everybody wants to get.
Not just looking strong, actually being strong.
So if you enjoyed the video,
definitely smash that like button.
We really appreciate it.
And it helps YouTube spread our videos
to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
you always have a chance to win some Thenx gear.
And don't forget, if you wanna transform your body
and your athletic abilities,
then definitely download the Thenx app
in the App Store or Google Play Store.
You'll be able to get this workout routine
and full access to all our workout programs,
technique guides and daily workouts
that are gonna have you shredded.
And join the millions of other Thenx athletes
around the world using our programs right now
to get in the best shape of their lives.
And by the way, a couple things that you can get
to help this workout routine if you're still struggling
with your pull-ups or wanna improve in this field
is picking up some resistance bands.
And you can get some at thenx.com/shop.
Using resistance bands will allow you to do a pull-up
when you otherwise don't yet have the strength to do so.
And it'll also allow you to work past the point of fatigue
and do more repetitions.
And in fact, resistance bands can be used
to assist all other exercises like the full planche,
full planche push-ups, front lever and so much more.
You can also take this workout to the next level
by picking up a weight vest at chrisheria.com.
Add more resistance onto your body weight training,
and build way more muscle and explosive power.
And we just restocked all our vests.
Check it all out at chrisheria.com.
And I'll see you next Sunday, 8:00 p.m. USA Eastern Time.
Mad love and peace out.
(upbeat instrumental music)