- What's up guys, it's Chris Heria.
Welcome to another vlog.
I just got back the other day
from taking my son on vacation.
We went to Universal Studio and Disney.
It was pretty awesome, but now it's time to get back
to routine and back in action
so I'm gonna take you guys through my workout today.
I'll be showing you how I warm up to get started
and my whole training process
on why and how I structure my workout.
And of course it's important to keep in mind
this is just one day out of one scenario in my life,
but today you're gonna see what it's like
for me to get back into training
after a couple days of no training.
So we're gonna go ahead and get started.
I'm gonna show you one of the first things that I do
to start warming up especially if I'm gonna be using my arms
for the workout.
So these are clubs and this is the first thing that I do
and what I use to warm up my joints, ligaments, and tendons
from my wrist, elbow to shoulder,
and it's also a great way to strengthen your rotator cuff
as well as the tendons and ligaments in between.
So let me show you guys a couple motions that I do
to get warmed up.
When I come around, I first engage the wrist
and then I engage the elbow to the shoulder.
Come back around.
It's gettin' ten reps.
Then I'll go for the other arm.
Same with the wrist.
And as I'm doing this, I'm tryin' to keep my hand as tight
as possible tryin' to keep a tight, tight grip.
Now for the workout, I put it on the Heria Pro app.
Guys, go ahead and open up the app and go to the workout.
My favorite workout for gains.
Here you're gonna see today's routine.
Now taking a look at this workout,
the first thing that we're gonna be getting into
is the warmup for three sets,
and the first thing we have is jump rope.
After some light mobility, I always like to bring up
my heart rate and get the blood pumping
so we can get into workout mode
but with a light cardio based exercise.
Something like jump ropes, jumping jacks.
So today we're gonna be doing a hundred skips for jump rope.
Now other days as warmups, I'll do a whole series
of these different types of exercises,
and doing more of a hit style routine
adding a couple more exercises of this style
to this workout.
I'm just gonna use one exercise, jump ropes,
to get into the zone and then I'm gonna move
right into my technique training.
It's gonna be front levers,
and during my technique session,
typically I would try to max out the actual movement
and then I would choose to rep out exercises
that are progressions to the front lever.
Other days of technique,
I could just be training one single move
for 20 minutes straight,
but my training days are also different as well.
On some training days, I can be training one or two moves
for 20 minutes straight.
Not often but sometimes my technique training sessions
can become my actual workout.
When I decide to extend training technique for an hour
or an hour and a half.
And in that technique training workout scenario,
that can be doing 10 muscle ups every minute on the minute
for an hour or doing one planch every 30 seconds,
but for today's technique training session,
it's gonna be maxing out our front levers
then going into front lever raises, front lever drops,
and then hanging scapula shrugs.
I'll be doing those with one arm each
and then both arms and those three exercises
are great progressions for strengthening
and mastering your front lever and are structured
in a drop set style meaning that the hardest progression
is gonna go first.
Then you're gonna go to the next easiest progression
and so on creating hypertrophy
and getting your solid front lever.
So let's get right into this warmup
and technique training session
and then let's start the first round of the main workout.
(upbeat music)
All right, so we just got through the warmup
and the technique.
Let's go ahead and check that off the workout real quick,
and now that that's completed,
we're gonna get right into the main workout,
and here's a perfect example to show you how I structure
my workouts and how I select the exercises
as well as how I do these exercises
in low reps, high reps, on drop sets and so forth.
So this is gonna be more of an upper body workout
and I selected my favorite exercises that I find give me
the best results and give me the most gains.
And then I went ahead and structured them
in a way that's gonna develop your strength,
give you more muscle contraction,
and hypertrophy for maximum results
and that's the key to continuing to progress
because after a while just doing normal tricep
or chest workouts is eventually not gonna be enough
solely for muscle development and for gains.
You need to take a strategic approach to your training
if you're really tryin' to take it to the next level.
So with that said, let's get right into this workout.
We're gonna start it off with barbell clean cuts
for five reps.
I want you to use as much weight
that's gonna challenge you and have you fatigued
at the fifth rep without compromising your form.
So if you're ready, let's go for it.
(upbeat music)
All right, quick reps right there.
Couple things about this exercise right here.
In a clean press, after you completed the rep,
you'll go back down to touch the ground
and start all over again,
but in this case I wanted to keep it more upper body
and increase the time under tension.
Every time you drop it to the floor,
you give your muscles a break even for a second.
I'm tryin' to complete the whole range of motion
of the clean and press without resting the bar.
All right so check clean and press off the workout.
Now we're gonna move on into overhead tricep extensions.
The different grips that you use are gonna affect
what areas you're emphasizing more on your triceps.
So you really wanna be training
all the different style grips.
Now for this exercise, this is a low impact exercise,
and we're gonna go for high reps
to build our pump and focus on that contraction.
I'm gonna be doing a lot of pressing and pushing
throughout this workout so I wanna make sure I have
a good contraction and to make sure that my muscles
are being challenged when I move on
to the next heavier exercise.
All right so you should feel your triceps on fire
and if you don't have a resistant band
to be doing this movement,
you can always pick one up at thenx.com/shop.
All right so moving on,
we're gonna continue with another pushing exercise,
and now we're really gonna feel it
thanks to the high volume of tricep extensions.
The next exercise I'm moving into is handstand pushups,
and because this is a more strength demanding exercise,
we're gonna go ahead and decrease the amount of reps,
and there's another great tip,
not just knowing how and when to use different rep ranges
but actually using all the different rep ranges
and that's what we're doing in this workout
so let's move on to these handstand pushups.
(upbeat music)
Did a little extra for extra credit
but that's why you can see you need to get that pump
in there before going for this move.
To give an even greater emphasis on the muscle contractions
while doing this exercise as well as helping you fatigue
at the right rep range.
So go ahead and mark those exercises off
in the Heria Pro app and let's keep moving on
to the last exercise of the first round.
That's gonna be bent over rows with the barbell.
I'm gonna show you how I do it.
All right now we're moving into a pulling exercise
and what I've mentioned a lot in my previous videos
is that training the antagonist muscle group
will not only help you avoid injury in your training
but will also make you a lot stronger
in a particular movement,
and as I mentioned before using different grips
are also gonna emphasize different parts
of your muscle group.
I'm gonna be using a neutral grip one hand in front
for eight reps and then switch up the grip
and do eight more reps.
Let's go for it.
(upbeat music)
All right so as I was saying before,
the rep ranges are really important.
I could have probably done a couple more reps
so for my next round,
I'm gonna add more weight to make sure
that I actually fatigue on the right rep.
So I'll be doing that for the next set
and this is actually the last exercise to the first round.
Completing the first set of round one,
I'm gonna go ahead and do this three more times
for a total of four rounds to complete round one
and move in to round two.
All right moving into round two,
we're gonna need the weight vest.
And for this round,
we're gonna be working our antagonist muscles again.
We're doing weighted pull ups, weighted chin ups,
weighted dips, and weighted pushups.
All right so let's get right into this pulling pushing combo
starting off with pull ups.
(upbeat music)
All right.
Let's move straight into those dips.
Now, pull ups and dips is something I train often together
and I always train them differently in combination.
Sometimes I could just do a drop set
of straight dips and pull ups.
In fact at least three of my routines a week,
I like to start them off with some type of drop set
for an exercise.
So now let's get right into these dips.
Let's hit a high rep range of 25.
(upbeat music)
All right, now let's bring it down to the ground
and we go for 30 pushups.
(upbeat music)
All right, let's go ahead, check those off the workout.
We're gonna do this three more times
and then we're gonna move into the cool down.
Let's get it.
(upbeat music)
All right, so that's gonna be it for the workout
but we have to cool down before we completely end
the session so let's go ahead and go for it.
Seven muscle ups, seven straight bar dips,
and seven pull ups all consecutively.
Seven, seven, seven.
Now some of you may be able to do this at this point
and some of you many not.
Just keep in mind that this is my personal workout routine
and this is just one day out of my life,
but that definitely doesn't mean
that you shouldn't be trying.
You should always be pushing yourself
and there's always alternatives and progressions
to make sure that you can continue on
to keep training like me.
Even if you're not yet at that fitness level
and you'll see those workouts and those exercises
on the Heria Pro app.
So if you're having trouble with these last cool downs,
of course you can use the resistant band
to help assist you in these last couple reps.
(upbeat music)
(panting)
All right, that's gonna be my workout for today.
I'm officially done.
Now you just experienced
one of my personal workout routines.
Hopefully you learned something
or at least you enjoyed the video,
and I guess before we wrap things up,
I should say that of course nutrition and recovery
is just as important as training.
Just as strategic as you've seen
that I am in my workout routines,
you need to be the same in your recovery process
and your nutrition and I know I say it so many times,
you need to be eating enough protein to fuel muscle growth.
Typically one gram of protein for every pound you weigh,
and of course give your muscles enough time to rest
so that your muscle fibers are able to repair,
grow back thicker and stronger.
So with that said, thank you guys so much
for sticking around to the end.
Definitely smash that like button,
drop a comment down below,
let me know what you want the next video to be about,
and subscribe if you haven't already.
I post every Thursday 2:00 p.m. USA eastern time,
and if you comment within the first 30 minutes
of any upload, you always have a chance
to win from free Heria apparel.
And if you guys like my training methods
and would like to get your hands
on my personal workouts and workout programs,
getting you in the best shape of your life,
then definitely become a member
and download the Heria Pro app on the app store.
By becoming a member,
you're gonna get full access to all my personal workouts,
workout routines that I've created in the past for myself
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on a daily and weekly basis
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as soon as I do them.
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Go ahead and follow if you love the music
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A quick reminder,
the Thenx crew and I will be in Berlin, Rome,
and Barcelona at the end of August
hosting our very own workout events,
and if you want a chance to be a part of it,
definitely make sure you sign up right now
by visiting thenx.com/blog/events.
The link is in the description down below.
And reserve your spot right now before we're all booked up,
and lastly I just wanna say just a couple nights ago
in less than two years,
we just hit over one million subscribers,
and I just wanted to let everyone that's always showing love
each week know that I appreciate you all so much.
We're growing like crazy,
everyone's changing their lives,
and we're just getting started.
And all I can say is thank you so much
to all the supporters out there,
you really don't know how much it means to me,
and that's why I can continue to do these videos
every single week for you guys.
So with that said,
I will see you guys next Thursday 2:00 p.m.
USA eastern time.
Mad love, baby, peace out. (claps)
(upbeat music)
Smash that like button, guys.
(gunshots)