- What's up, THENX athletes?
It's Chris Heria, welcome to another THENX video.
The best way to train back
to make the most substantial strength gains
and muscle growth,
you're gonna need a place to hang from
and some weights to lift.
But sometimes, there's gonna be days
when you don't have access to either of those,
when you're traveling, or even when you're just at home
like I am right now,
which is why today I'm gonna be giving you a back workout
that's gonna hit all the muscles
from your upper and lower back
that you can do absolutely anywhere,
as it won't require a place to hang or weights to lift.
We're just gonna be using our own body weight,
and for some exercises,
we're gonna be using a chair or two.
So have some of those nearby.
Download the THENX app if you haven't already.
Open up to the YouTube workout section.
You should be able to find this workout routine.
Smash the Like button on this video before we get started
and let's get right into the back workout.
We're gonna be doing this workout routine
high intensity interval training style
to increase the time under tension of our muscles,
which will allow us to build more strength and muscle
through hypertrophy, as well as burning more calories,
which is gonna help you get more shredded
and making your workout more efficient,
and saving you more time,
making your workout quick and effective.
Now the first exercise coming up is gonna warm up our body
and emphasize on our lower back.
We're gonna go for good mornings.
So we're gonna have our hands on our head,
back straight, big chest,
feet shoulder width apart,
lean down and forward,
hips out, right back up.
(smooth techno music)
Forward, get nice and flat,
right back up.
If you can come all the way down to a horizontal position
and then raise right back up.
Squeeze your core.
And as you come up,
really emphasize with your back
and bring your head back.
(upbeat techno music)
Make sure to squeeze, last couple seconds.
10, nine, eight, seven,
six, five, four, three,
two, and one.
All right, next we're gonna be moving on to an exercise
which is gonna emphasize on our mid to upper back,
our traps, our lats, and our rear delts
with rear delt flies against the wall.
So we're gonna take the corner of a wall,
we're gonna put our elbows out, shoulder width apart.
I'm gonna be on my heels,
leaning into the corner and I'm gonna press out
and come back in,
completely controlling.
(upbeat techno music continues)
I'm gonna come all the way out.
I want you to squeeze,
squeeze your back,
squeeze your rear delts, your lats.
If you wanna apply more resistance,
just get lower, increase the angle.
We got five seconds left.
Three, two, last one,
hold it, squeeze,
and come right back down.
Ooh, that's a nice little burn you got there.
Now the next exercise we're gonna get into,
we're gonna need the chairs for it.
We're gonna be going for body rows.
So I have my two sturdy chairs.
I'm gonna place them like this,
get down in seated position,
bend my knees, be flat,
and I'm gonna row all the way up
and all the way back down.
Give it a full range of motion.
Don't worry about how many you're doing,
just focus on how well you're coming all the way up,
squeezing, give it a quality contraction,
coming back down nice and controlled,
working the concentric and working the eccentric.
Really wanna work that negative as well.
Squeeze when you get to the top.
(upbeat techno music continues)
Last 10 seconds,
five, four, three,
two, squeeze, and one. (exhales)
All right.
That was a great back exercise.
It really emphasizes on your entire back.
Now for the next exercise, we're gonna be emphasizing
on our lower back with reverse tuck leg raises.
So we're just gonna lay over our chair.
You can put your hands like this,
cross them,
have your knees tucked,
bring them all the way up together,
squeeze your lower back,
squeeze your glutes.
Give it a full range of motion.
Control the negative.
Every time you get to the top, squeeze.
(upbeat techno music continues)
We're almost there.
You should definitely be feeling it by now.
Last couple seconds,
five, four, three,
two, and one.
Whoo!
You should definitely be feeling your back fired up.
The next exercise we're gonna get into
is gonna be an isometrics hold variation
of the exercise we just did.
We're gonna hold the top of the exercise
and just squeeze.
Maintain this position.
Squeeze your back.
Squeeze your glutes.
Breathe.
If you keep your head up,
it engage more of your back as well.
Holding an exercise for time is something
that you can further do to build muscle
when you can't do any more reps.
Hold it.
Focus on the contraction.
Last 10 seconds.
Squeeze, five, four,
three, two, and one.
Whoo!
All right, you can go ahead and bring those back down.
We won't be needing these chairs anymore.
Next exercise we're gonna get into
is gonna be tucked dragon press hold.
Let's get down on the floor for this exercise.
We're gonna get down, like this flat,
fingertips up, feet like you're sitting in a chair,
and I want you to raise your lower body
so only your upper body is touching the ground.
If this is too difficult,
just do reps.
(upbeat techno music)
All right, last 20 seconds.
We're gonna pump it.
Do some raises.
Get your back off the ground.
Last 10 seconds.
Five, four, three,
two, and one.
Whoo! That one's definitely a killer.
That's such a great exercise to build strength in your back.
The more you do it,
eventually you'll be able to put your legs straight out
and hold that position.
Last exercise, we're gonna be holding a reverse plank.
This is the last one.
I want you to give it everything you got.
I don't wanna see anybody quit on me.
Here we go.
Bring your hips up, keep your back straight,
and engage, squeeze your back.
Try to push your hands down into the ground.
(upbeat techno music continues)
Focus that contraction on your back.
More than halfway there.
Push down.
Last 10 seconds.
Make them count, here we go.
Five, four, three,
two, one.
Whoo! All right.
There we have it.
A solid back workout
without using a place to hang or external weights.
And I'm telling you right now, my back has a crazy pump.
So switching up your exercises are always gonna make you
a more dynamic athlete,
as well as break plateaus and get you closer to your goals.
So the next time you find yourself
not being able to find a place to hang,
or weights to workout on your back day,
take that as an opportunity to do this workout,
do new exercises that are gonna take you
out of your plateau, create a better foundation,
and strengthen the exercises
that you're actually doing in the gym.
At the end of the day,
your body can't tell what type of resistance you're using,
whether you're using your own body weight
or external weights.
So if it's challenging you,
whether it's weight or body weight,
it's gonna allow you to build strength and muscle.
And this workout definitely challenged me,
so I know on building strength and muscle
from this routine,
and if you were able to get through it, congratulations,
and the more you do it, the stronger you're gonna get,
especially if you're applying hanging exercises
like pull ups with weights as well.
Eventually, you'll be able to go for more rounds
and to benefit the most outta this workout routine,
you wanna be able to do it
for at least three to four rounds total.
And don't forget to get this workout on your phone
and schedule it at any time,
as well as full access to all our workout programs.
Just make sure you download the THENX app
in the App Store or Google Play store.
You'll have access to our entire library
of workout programs, technique guides,
teaching you the most advanced exercises,
like the full planche,
muscle up and handstand, step by step,
as well as daily workouts
that are gonna constantly challenge you
and keep you from plateauing,
sent to your phone every single day.
And join the community of millions of THENX athletes
around the world getting in their best shape
of their lives right now.
And of course, like always, if you enjoy the video,
please smash that Like button.
We really appreciate it,
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And to show our appreciation,
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We post every single Sunday, 8PM USA Eastern time,
and for more of my content during the week,
make sure you're following my vlog channel,
that's youtube.com/chrisheria,
make sure you're following my Instagram and TikTok.
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That's gonna be it for this video.
We're really trying to switch things up on this channel.
If there is anything that you would love to see,
something we've already done in the past,
or something we have never done before,
please let me know down the comment section below
and if it gets enough likes or comments,
then we're definitely gonna do it.
And I'll see you next Sunday, 8PM USA Eastern time.
Mad love and peace out.
(upbeat techno music continues)