- What's up tennis athletes, it's Chris Heria
and today I'm going to be taking it through a
complete shoulder workout, working every area
of our shoulders in just 10 minutes,
using just your body weight and without lifting
a single dumbbell from the comfort of your own home
that absolutely anybody can do right now
to start getting some real results.
And for this to be a complete and effective
workout, I've chosen exercises that are gonna
engage all three heads of your shoulder,
your frontal, your medial, and your rear delt.
We'll also be using holds in combination
with repetitions to build strength,
endurance, and muscle simultaneously.
I will be doing each exercise for time
45 seconds on, 15 seconds off to ensure that
we're prioritizing the quality of each rep
versus just counting repetitions and going
through them without proper muscle connections.
All that is going to guarantee that you're getting
the most bang for your buck for your entire workout,
as well as doing each exercise for 45 seconds straight
is also going to increase the time under tension,
which is going to help us reach
hypertrophy and build more muscle.
And with the minimal rest of 15 seconds,
between each exercise, it's going to
have our heart rate up and allow us to burn
fat while simultaneously building muscle.
So if you're ready to get started,
all you're gonna need to do is just download the
Thenx App in the app store or Google play store.
Open up to the YouTube workout section you should be
able to find this routine, smash the like button on this
YouTube video, and then we're ready to go.
The first five exercises of this workout,
we're going to be using all isometrics exercises,
all holds to build strength and muscle.
First one being one of the best holds
you can ever train the tuck plants fold,
not just conventional strength,
but straight arm strength as well.
So make sure to keep your arms straight
when doing this exercise.
So let's get down to the ground.
We're going to put our hands down,
fingertips pointing outwards, and
we're going to lean forward until
our feet get off the ground.
If your feet don't get off the ground,
just pick one foot up. If that's too difficult,
keep both feet down. Make sure you're pushing down
and you're leaning forward pushing the
majority of your weight onto your shoulders.
So we're going to go for two sets of 15 seconds
with a 15 second breaks in between.
Let's go for it. Choose your progression.
(music)
We've got last couple seconds.
Three, two, one. Go ahead,take a 15 second break.
Relax as much as you can, relax the shoulders,
inhale through your nose, out through your mouth.
Three, two, Let's get right back into it.
(music playing)
Three, two, one.
Alright, there we have it.
The tough plank is a pretty tough move
so make sure you work on the first
progression and work your way up.
So that was a killer for our frontal and medial delts
coming up next we are gonna destroy our
rear delts with reverse plank hold.
So we're gonna get down into a pushup position,
turn over for your hips up.
We're going to hold this 45 seconds.
Squeeze your rear delts.
Make sure your hips are up and engaged.
Make sure to squeeze your rear delts the whole entire time.
(upbeat music playing)
It's more than halfway there, make sure
you're pushing down on your palms.
Hold it. We're almost there, 10 seconds.
Five, four, three, two and one
Whew!!
If that's the first time you've ever tried that
you're probably surprised at how pumped you actually
are without doing any reps and just holding.
Next up we have parallel hold,
engaging our entire shoulders.
I'm going to use the top of these two chairs.
You can pretty much use anything in your house.
So from this position you want to depress your scapulus
push them down. You can just hold it, just like this.
Squeeze your core.
See I have my arms locked out
or you can really work your shoulders.
(upbeat music)
More than halfway there.
There we go, hold it nice and high.
Five, four, three, two and one.
Nice little burn. The pump is real right now.
The next exercise we're going to get into
is going to be more of a dynamic hold
with 90 degree hold toe taps.
So there's progressions to this too.
Let's get down on the ground.
I want you to choose whatever level that you're at.
So fingers out, lean forward, hands down by your side.
This is the first progression. Just hold this.
If this is too easy, start alternating your toes.
This is the actual progression.
Almost there, keep going.
Last ten seconds.
Five, four, three, two and one.
Jeez my shoulders are on fire right now.
So that was a killer for your shoulders,
but now we're going to emphasize on our medial delts
with high side plank raises 22 seconds on each side.
So we're going to get into a push-up position,
move to the side, hips all the way down,
then all the way back up. Squeeze the ground,
so you don't lose your balance and
you work your stabilization muscles.
Of course, if this is too difficult
you can always go down onto your elbow do a side plank.
Here we go three, two, and one. Let's switch.
Here we go, we're almost there last five seconds.
Five, four, three, two and one.
All right, we are officially halfway done with this routine.
Now we're going to start getting into our reps.
We're going to use the chairs one more time for
the next exercise, emphasizing on our rear delts.
That's going to be wide body rows for 45 seconds.
Turn the chairs to the side, come down,
bend your knees, roll all the way up.
Be sure to keep your body nice and flat.
(upbeat music)
Last ten seconds. Here we go.
Five, four, three, two and one.
My rear delts are on fire right now.
The next exercise emphasizing on our medial and
frontal delts is going to be the elevated pike push-up.
Just going to put our feet on an elevated surface
walk all the way up into a pike position.
Come down with the crown of your head and backup.
All my beginners out there, I want you to just
doing a normal pipe push-up on the ground
or by just holding a high pole.
Pace yourself, make every single one as perfect as possible.
Last 10 seconds. Here we go.
Five, four, three, two and one.
Whew. We're down to the last three exercises,
the next one coming up, emphasizing on our rear Delt.
That's going to be a body weight rear dealt fly.
We use these two Ottomans get right in the middle,
hold my body up with my elbows or my triceps.
Let my body go in, we'll push my elbows out.
Come back in, push my elbows out.
Now, this one you can take your time on.
Well, you got a real good quality contractions
every single time you get to the top squeeze,
hold if you can, come right back down controlled.
Don't rush, this entry portion of this exercise.
Last ten seconds, here we go.
Five, four, three, two and one.
All right. Whew! My rear delts are on fire.
This next shoulder exercise is going to be
another strength and muscle builder
we're going to go for pike walkouts.
Pike up, we're going to walk out just as far as you can.
If this is as far as you can stop right here
and start walking back up. If you can go further,
even better. All the way back up,
highest point touch one foot, the other foot.
Come back down.
(music playing)
Last ten seconds, here we go.
Five, four, three two and one.
All right. We're down to the last and final exercise.
Elevated high plank to pike press.
For all my beginners, you can just do
this move with your feet on the ground.
So this is how we're going to get into it.
Put our feet elevated, get into a pike position,
not too piked to be able to come back down forward
and then press back up with your arms straight.
Come right back down with your arms forward.
We're going to repeat. When you come back down
make sure you push your body up. Hips up.
You keep your arms straight, come back down,
control the movement. Push your body up,
Come back down nice and controlled.
Almost there,
last 10 seconds.
Five, four, three, two and one.
Whew!
That is officially the end of this killer shoulder routine.
My shoulders have a crazy pump,
they are on fire and best of all,
we did it with pretty much no equipment
from the comfort of our own home.
So there is no excuse for you not getting
in the best shape of your life.
Weather you are a beginner or advanced
this workout is going to kick your butt
and it's going to be super effective,
for not only building muscle and solid shoulders,
but also for developing the strength that's required for the
most advanced calisthenic skills, like the full planche,
full planche push up, handstand pushups,
90 degree push-ups and so much more,
not just looking strong, actually being strong.
So if you enjoyed the workout routine,
definitely smash that like button.
Don't forget to come back to this workout
every time you need to train shoulders,
to make sure you're getting a complete shoulder workout
and to get this workout on your phone,
make sure you've downloaded the Thenx app
in the app store or Google play store
and get full access to all our workout programs,
technique guides, teaching you all the hardest moves
like the full planche and handstand pushups
and daily workouts are going to have
you burning fat and building muscle simultaneously
and join the millions of other Thenx athletes
around the world, using the Thenx app right now
to get in the best shape of their lives.
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(upbeat music)