- What's up, elite THENX athletes?
Welcome to another video of official THENX.
I'm Zay Tiggs, and today,
we're gonna be using the THENX app
to guide us through this weight calisthenics workout.
(intense electronic music)
All right, so let's get started.
You've been training calisthenics for a while now,
and you've built a solid foundation with the basics,
meaning you can perform exercises
such as pull-ups, pushups, dips
for at least eight to 12 reps
with ease and good form,
and you want to take your training to the next level.
The next step is to add a weight to your body.
For me, weighted calisthenics has helped me in many ways,
one way being that it's helped me
avoid hitting plateaus with my training.
By increasing the overload and raising the intensity
of your training, it's gonna help build more strength,
gain more muscle mass, and help you keep progressing.
All right, let's get this workout started.
We're gonna open up the THENX app.
We're gonna go to programs.
We're gonna go all the way down
to weighted calisthenics intermediate programs.
We're gonna do part two,
and we're gonna be doing this pull and push routine.
All right, first things first, let's warm up.
First exercise, squats, 45 seconds.
Let's jump right into it.
All right, next, we have mountain climbers, 45 seconds.
Let's do it.
Last exercise we have, in and outs, 45 seconds.
That was a warmup, great way to get that blood flowing.
Now, for this routine, like I said,
it is a weighted workout,
so I'm gonna go ahead and use a vest.
Now, if you guys don't have a vest,
you can also use a weighted belt.
If you guys don't have a weighted belt,
you can always grab a book bag,
throw some textbooks in there.
As long as you're adding weight to your body,
that's all that matters.
First exercise we have, weighted pull-ups, wide grip.
We're going for 10 reps.
If you guys are unsure on how the exercise looks,
you can always click on it,
and show you what it looks like.
All right, let's go for 10 reps.
I'm gonna grip that bar tight.
We're doing a wide grip.
Full range of motion.
10 reps.
All right, guys, you guys need a break,
you can take 15 seconds.
If not, you can jump into the next workout.
Next exercise we have, Australian chin-ups.
We're going for that wide grip once again.
We're doing 10 reps.
All right, let's do it.
Going for that wide grip again.
You want to bring that chest straight to the bar,
really isolating those biceps.
There you have it, 10 wide grip Australian pull-ups.
Next exercise we have is diamond pushups.
For this exercise, we're gonna max out.
All right, let's get right into it.
For those of you who might feel some slight discomfort
doing these diamond pushups,
if you turn your hands out and make a U,
perform them like this,
is just as effective, and it'll take away that discomfort
you have on your wrist.
All right, let's max out.
Squeeze those triceps at the top.
99, 100.
(laughs)
All right.
Moving on, we have chin-ups.
We're maxing out again.
All right, let's jump right into it.
Shoulder width apart, these are regular chin-ups.
Let's go for maxing out.
(grunts)
Whew.
There you have it, chin-ups.
At this point, as you can tell, I'm already fatigued.
For you guys doing this, follow along,
make sure that you're keeping good form
throughout these exercises.
I know it's telling you to max out.
You do not want to sacrifice form for bad reps.
If you are feeling fatigued,
take the vest off, take the belt off,
and finish repping out using your own body weight.
Next, we have wall plank holds.
This is another max out.
There you have it.
All right, we're gonna do this right here.
You want to be parallel to the ground,
hands shoulder-width.
You want to squeeze your core throughout this exercise.
Let's go for it.
You want to push down on the floor, keep that core tight.
Breathe.
Make sure you're breathing.
Keep on it, guys.
You really want to push yourself.
It's the only way you're gonna grow.
Oh man.
That was a killer one.
We are almost done.
The last and final exercise we have,
the hardest one, but my favorite
handstand pushups against the wall.
Once again, we're maxing out.
All right, I'm gonna attempt to do these free-standing.
For those of you who have a free-standing handstand
and can do pushups as well,
I encourage you guys to try it.
Try to at least do one.
If you can't, just finish off maxing out on the wall.
All right, let's go for it.
(grunts)
Oh, man.
Whew.
All right, guys, that completes round one.
I got two more.
Don't forget, when you guys get done with the workout,
make sure you mark as completed.
All right, guys, thank you so much for watching.
Hope you guys enjoyed this workout.
If you guys don't have a vest,
you can grab one at chrisheria.com,
and if you want to get in the best shape of your life,
sign up now, thenx.com, and become a member,
and get full access to all our workout programs,
technique guides, and daily workouts
that'll have you shredded.
Download the THENX app in the app store
to take our workouts with you everywhere.
Guys, don't forget, we post every Sunday,
8:00 pm USA eastern time,
and if you comment within the first 30 minutes,
you have a chance to win some free THENX gear.
Guys, don't forget, we will be at the LA Fit Expo,
so make sure you come out, show some love, take some pics.
With that being said, thank you guys so much for watching.
I'm Zay.
Peace out.
(soft hip hop music)
♪ Listen right here little mama ♪
♪ You bad ♪
♪ The way I make you feel ♪
♪ Like you just cut the fact ♪
♪ The Benny and that Gucci ♪
♪ You know that I am ♪
♪ I ain't trying to brag ♪
♪ I'm-a be patient ♪
♪ When it don't come when you want to ♪
♪ I'm-a be patient ♪
(intense electronic music)