- 'Sup? It's Chris Heria.
Welcome to another video of Official Thenx.
Now today, we're getting ourselves into an advanced
whole body calisthenics workout.
So just our body weight only,
and this is for all you elite athletes out there,
so this workout comes with a big warning sign:
advanced athletes only.
So all you guys that think that you're up to this,
let's see if you can keep up with this routine.
Okay, so let's break down the workout really quick.
We're gonna start with L-sit to handstand.
We're gonna do five.
Now for those of you going with the routine,
if you can't do five, do as many as you can consecutively,
get down, catch your breath, and then go back up,
and finish the reps.
You don't have to do all of them consecutively,
but definitely finish the reps, okay?
So, we're gonna rest after that.
Fifteen to thirty seconds,
really just as much as it takes for you to get comfortable
to go ahead and do it again with some good form.
Don't take too long, though.
So next, we're gonna go into explosive muscle-ups.
We're gonna go into eight of those,
move onto high box jumps. Eight of those.
Handstand press on the box, six of 'em.
Windshield wiper dead lifts.
You guys are gonna like that one.
Eight of 'em.
L-sit to straddle planche, we'll go for eight.
And lastly, we're gonna climb the rope in an L-sit,
and we're gonna do this for a total of four times
to complete the workout.
So you guys ready? Let's begin.
(hip hop music)
Alright, so I'm gonna choose the wide dips
because it's harder,
and going wide always increases your stabilization
and your overall control over the majority
of the movements that you do.
So I like to go wide a lot.
So let's start with the first ones.
Five L-sit to handstands, this is gonna be a journey.
Let's do it.
Alright, what's the next ones?
Peace out, guys.
What are the next ones?
Explosive muscle-ups.
Whew!
I can already tell this is gonna be a challenge.
Now, for these explosive muscle-ups,
you can feel a little bit of dipping.
That's okay, really we just wanna do this,
and catch a little bit of air.
Okay, so we're gonna do it for eight reps.
This bar's kind of low, let's do it on this one.
Here we go, whew.
So, explosive muscle-ups.
Doesn't have to go that high.
Do a little bit of kicks.
Gotta go for eight in a row, here we go.
I think that was eight. Alright.
(coughs)
Next we have high box jumps.
This is when that break would come in handy.
High box jumps...
No problem.
I have to move my legs for these.
So, when you feel like you're super out of breath,
what I like to do is,
no matter how hard I'm breathing, I'll stop,
breathe in for a few seconds, exhale.
In, exhale.
And I'm slowing my heart rate down.
Breathe, exhale.
Alright, now I'm ready.
So here we go, high box jumps.
How many? Eight.
Alright, alright, alright.
Handstand press on the box.
Let's do it on this box.
Should I do it on the small box, big box...
I'll do it on the small one.
Alright, so.
Let me catch my breath really quick.
Alright, I'm ready.
Handstand press on the box. Six times.
Remember, pace yourselves, guys.
This isn't a race.
You want to do every single one with perfect form,
and the reason why is because
perfect practice makes perfect.
You can practice something a billion times,
but if you're not doing it with good form,
and better every single time you do it than the previous,
you're not going anywhere.
So you always wanna try to strive for doing the next rep
while using good form even better than the last one. Okay?
So your last rep should look
even better than your first one.
So here we go, handstand press on box.
See that's what I'm doing, I'm kinda tired.
Ooh, should I count that one?
Got two more.
Last one.
Alright.
Handstand press on the box. Six times.
Windshield wiper dead lifts.
Man, you guys are gonna have fun watching this one.
Alright, here we go.
So we're gonna do the windshield wiper,
and then push up to an upside down dead lift.
Eight.
Alright.
Oh, man.
L-sit straddle planche.
Eight times.
(coughs)
Oh man.
Taking that little break.
So, L-sit to straddle planche.
It helps if you do it out here at the corner,
'cause when you come into a straddle,
the bars won't get in the way.
Now, make sure you're locking out those arms.
You should feel mainly the weight
in the ditch of your elbow.
Another good trick is to, when you're locked out,
squeeze in like that with your hands.
If you're squeezing in,
you'll find you can hold that a little bit longer.
So, let's go for it.
I'm gonna get some chalk and we're gonna start.
Eight.
Oh, I'm feeling that.
Get some more chalk for the last move.
L-sit rope climb.
Do a quick breather, slow down my breathing.
In through the diaphragm, exhale.
Alright, last one.
Let's go for it.
Let's try to keep that L-sit.
Oh man, that's the end of the workout.
The rope got kinda caught up with my legs a little bit.
I feel like I could've done that a little better, but...
There you go. I got three more rounds to go,
but this is definitely an advanced workout routine.
If you guys liked this routine,
definitely make sure to check out thenx.com
where we have a whole bunch of workout plans,
workout programs, technique guides to helping you
get to the next level of your fitness training,
and become the next best version of yourself.
Don't forget to like, comment, share, and subscribe.
Until the next time. Peace.