- What's up it's Chris Heria,
welcome to the Vlog.
Because of the Coronavirus more people are bing forced
to work out at home due to quarantines
in hopes of not catching and spreading the virus.
During this time,
the majority of gyms will be closed
so I'm gonna be giving you guys
a free 30 day workout program
that you can do from home.
All you need to do is download the Heria Pro app
from the app store or Google Play store.
As we avoid highly populated gyms,
home workouts are becoming more popular
and there's a lot of home exercises being recommended
by people that don't actually do them themselves.
Simply because they're just not effective
and they don't show much results.
The goal of any training session
whether it be a gym or a home workout should always remain
the same,
to get an effective workout and build muscle
without wasting time on ineffective exercises.
We're not doing exercises just to do them,
we want to gain from each exercise we do by choosing
an exercise that aligns with our goal
of building strength and muscle,
Just because we're working out from home and
with our own bodies doesn't mean our workouts should suffer
due to inefficient exercises.
When weight training we primarily do
the same exercises for each muscle group only increasing
the weight over time.
To create a greater resistance and tear the muscle fibers.
But for calisthenics,
because we're using our own body weight for resistance,
the actual exercise has to change
if you want to create greater resistance
and overload in order to build muscle and strength
which is why it's crucial to know
which exercises are most effective.
And with today's workout,
I'll be showing you the exercises
that I've been doing for years
and that I find are the most effective to do from home.
Remember there are a lot of exercises out there
for each muscle group
that are gonna be way more effective
and that can be done with the same fitness level
and those are the exercises
that I'll be showing you today.
So if you're ready to get started with this routine,
it's gonna be all body weight with the exception
of two exercises for your back
and you biceps.
The reason is because the best body weight exercises
for your back and your biceps are gonna be from
a hanging position like pull ups,
chin ups and bar curls.
But most people from home don't have a stable
and safe place to hang from.
Which is why it's gonna be way more effective
to find something around your house to lift
which will directly engage the muscles
on your back and your biceps without wasting your time
on exercises that barely engage the desired muscle
or creating an unsafe makeshift place to hang from.
So I have pair of dumbbells in my house and
a lot of people do.
And I'll be using them for the back exercise
and the bicep exercise.
But if you don't,
I highly recommend you find something around your house
that you can lift.
Jugs of water or even a duffle bag filled
with whatever you can find to add weight.
So have that off to the side and ready to go.
Then open up to this home workout program
in the program section,
hit day one and you're ready to get started.
This is gonna be a full body workout routine
and you should find a warmup right before the workouts
and make sure you're warmed up before we start this routine.
The first exercise,
we're gonna be emphasizing on our shoulders
with handstand push ups.
Handstand push up variations are the best exercises
that you can do from home for your shoulders
and there's a lot of progressions
that will build your strength up
to free standing handstands.
Which is what I'm gonna be doing today.
And if you can't do handstand push ups don't worry.
I want you to do them against the wall.
And if that's too hard,
try doing them elevated pike push ups.
And if that's too difficult
then just start at normal pike push ups.
All these progressions use the same movement path
in your arms to engage your shoulders in the same way.
And each one will build your strength up
to eventually be doing free standing handstand push ups.
So choose the progression right now that challenges you,
let's go for 10 reps.
(slow bright music)
All right so there we had handstand push ups,
really effective for the shoulders.
And you can see that doing these progressions
to the handstand push up are not only very effective
for your shoulders
but they're gonna eventually lead you to harder progressions
and harder exercises like the handstand push up
versus doing exercises
that will literally lead you nowhere.
Now the next exercise is gonna be push up to
a 90 degree hold.
We're still working our shoulders with this exercise
but now we're introducing other muscle groups
like our chest,
our triceps and even our core
to be able to maintain perfect form.
Now this exercise may be difficult for some.
The progression to
this exercise is gonna be pseudo push ups.
And remember the closer your hands are
to your waist line,
the harder this exercise is gonna be.
So choose an angle that will challenge you.
But allow you to complete the required repetitions.
And if this is too difficult,
you can always try this exercise on an elevated surface.
The higher the elevation,
the easier the pseudo pushups are gonna be.
So let's go with these push up 90s.
10 reps.
(slow bright music)
You come down to a push up,
lean forward,
get off our feet.
And come right back up.
(slow bright music)
All right quick and effective.
Now with the next exercise we're gonna get into,
we're gonna be going for deep push ups.
Doing a deep push up is gonna be most effective
with three elevated surfaces.
Two for your hands and one for your feet.
But if it's too difficult you can always use
the progression of just using two elevated surfaces
for your hands and allowing your body to come through.
And be able to push back out.
And if you can't even find two books
to elevate your hands on,
just do normal push ups it's still a great way
to build your chest.
Let's go 15 reps of deep push ups.
(slow bright music)
This is really gonna emphasize on our chest
and continuing to engage our triceps as well.
And because we're going deep,
we're gonna give our chest a bigger range of motion
engaging more of our chest
and pairing more muscle fibers
than your average push up.
(slow bright music)
All right there we have the deep push ups
and you should really feel the emphasis on your chest.
Next we're gonna go for tricep extensions.
The best exercise for triceps in my opinion
to mainly emphasize your triceps from home.
And if this exercise is too difficult for you,
I want you to try the progression
which is tricep extensions on your knees.
So pick an angle that works for you or the progression.
Let's go for 20 reps.
(slow bright music)
Now remember the further away our hands are
the easier it's gonna be.
The closer our body is,
the harder it is and the more over load is
on your triceps.
Now if you almost have the strength to be able
to do this exercise,
you can just come down as slow as you can.
Bring one up first,
then the other one,
come down.
All right let's go for 20.
(slow bright music)
All right there we have the tricep extensions.
You should really be feeling it on your triceps.
The next exercise we're gonna go into,
we're gonna be emphasizing on our back
although we'll engage your hamstrings as well.
We're gonna go for a bent over row and deadlift.
And this is gonna be one of
the exercise we're gonna need actual weight for
as I told you why previously.
So if you have a pair of dumbbells that's great,
if not find whatever you have around your house.
And find a weight that's comfortable for you.
And of course a progression to
this exercise would be doing the same progression
with lighter weight.
Or no weight at all.
Let's go for 10 reps.
(slow bright music)
All right there we have the bent over row deadlift.
Now you should fel your back fired up
and even your hamstrings.
And In fact,
this exercise was also warming up your biceps.
For the next exercise,
dumbbell curls.
We're gonna be doing them with three different grips.
Supinated, neutral and pronated grip to really emphasize
on all areas of our bicep as well as our forearm.
But in some cases we only have one set
of dumbbells in our house
so if you have a light dumbbell set,
you're good.
If you have a heavy dumbbell set and find this really hard
with the amount you have,
you can always do a single arm negative dumbbell curl
that will allow you to still work with the weight
but without having to actually rep it out
in a concentric form.
So chose a progression that works for you.
If you're doing light weight,
I want you to do seven reps
for each grip without stopping.
If you have the heavy weight,
I want you to do five reps working the negative
of the curl for each arm.
Let's go for it.
(slow bright music)
All right there we have the dumbbell curls.
You should feel that in your bicep
and definitely your forearms like crazy.
The next exercise that we're gonna be moving
into is gonna emphasize on our abs now.
And the rest of the exercises for this routine can be done
with just body weight.
But if you already have the weight with you,
you can always add the weight
and make these exercises harder.
So for the next exercise we have the Russian twists.
So first try this move without weight.
And if you find it too easy,
find some weight to hold.
Let's go for it.
(slow bright music)
All right there we have Russian twists.
You should be feeling that in your abdominals.
Now I have the last exercise for you guys.
We're gonna be focusing on legs
and of course like a lot of the other exercises,
we're gonna be engaging our abs as well.
We're gonna be going for squat lunges.
Now this is already a difficult move just body weight.
But if you feel like you're ready for the challenge
and you already have the weight,
definitely add it and start challenging yourself
to take your training to the next level.
So with that said,
we're gonna go for 30 seconds with the squat lunges,
choose to do it with or without weight
and let's get it started.
(slow bright music)
There we have it,
squat lunges super effective as a whole body workout
and definitely for your legs.
And as you can see I've already gotten a pump
and I'm already starting to break
a sweat and it's only been one round.
After this workout routine to be most effective
and for you to see fast results
you're gonna need to do it for at least two more rounds
for a total of three to complete the full entire workout.
And remember as the rounds go on
if you feel more fatigued,
you can always choose to do one of the progressions
or decrease the reps until you build the strength up
to complete the workout entirely.
And don't forget to get this workout
as well as the full home workout program
for absolutely free.
Just download the Heria Pro app from
the app store or Google play store.
And there you'll find all my other workouts
and workout programs specifically designed
to burn fat and build solid muscle
with minimal to no equipment.
Perfect for working out from home or anywhere.
For full access to all my personal workout programs
make sure and remember Heriapro.com.
And thank you guys so much for watching.
I hope everybody stays safe out there
and stays healthy.
Start my home workout program that I'm giving you
for free and use this opportunity to get in
the best shape of your life.
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definitely smash that like button.
Leave a comment down below.
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family and anyone else that's being quarantined
and needs a solid workout from home with
the most effective exercises.
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And with that being said,
again thank you guys so much for watching.
Stay safe out there.
Mad love,
peace out.
See you next Thursday.
(slow bright music)
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