- 'Sup, it's Chris Heria
Welcome to another video of official Thenx.
Today I'm here with my brother, Stefan Heria,
who is one of our elite master instructors
here at Thenx facility.
Today we are gonna be going through a sick, sick, sick
cardio session to make sure we get those ripped physiques
and get those reps up, so let's do it.
(techno music)
Alright, so before we begin this workout,
it's super important to understand
cardio, high-intensity training
is a must to add and incorporate
into your weekly workout regimen,
at least two to three times a week.
A lot of guys in the gym, they find themselves plateauing
after a while, and not being able to progress,
or not being able to hit more reps or more weight
because they don't do enough cardio.
This cardio endurance training
is what's gonna allow you to hit more repetitions,
keep on working out harder without stopping
and it's gonna increase your overall level of fitness,
it's gonna allow you to just push harder.
And the getting ripped
and lowering that body-fat percentage,
So let's go right into the workout and check what we've got.
So we're gonna do high intensity cardio training,
we're gonna do 45 seconds on each exercise,
with 15 seconds off, and then we're gonna immediately
start the next exercise right after,
so the first one is gonna be burpees for 45 seconds
15 second break, then jumping jacks,
then russian twist, then in-and-outs,
then leg flutters,
and finally we're gonna do plank knees to elbows,
we're gonna do this for a total of five rounds
to complete the workout.
For all of you beginners out there,
if you find you can't continue to go the whole 45 seconds
it's okay if you stop for a couple seconds
to catch your breath,
just try to keep going back on
until you get to that 15 second break.
So, Stefan, are you ready to do this?
- Let's do it.
- Let's go for it, so let me get the timer going,
and we're gonna start with burpees.
Three, two, one, let's go.
(loud techno music)
You can bring your legs up like that if you want,
or you can just come up like this.
Whichever fitness level you're at, perfectly fine.
After some time, we then go on
to the lesser progression, so you can keep going,
and learn the speed.
Let's do it.
Ins and outs, let's do it.
You guys wanna pace yourself,
don't have to go hard, it's not a race.
Definitely wanna make sure you last the time,
it's all about the time.
It's not about how many you do,
it's about the time and tension the most, and good form.
So you put your wrist, just wanna tuck your wrist, let's go.
Let's go.
(hip hop music)
Alright, alright there you have it.
That's the first round.
You wanna make sure you can do this round
a total of five times.
So we have four more left to go.
You can wait, rest one to two minutes between each round,
but don't wait too long, so you can keep that heart-rate up,
you don't want to drop down.
Thank you guys so much for watching,
don't forget to like, comment, share, subscribe,
let us know what you want the next video to be about.
For more videos just like this,
to get into the best shape of your life,
daily workouts sent straight to your email,
complete workout programs
for changing your workout game
and getting you to try new things
that you've never done before,
visit Thenx.com.
Everything is right there,
and you'll see me and my brother
there on the other side.
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and stay up to date.
Thank you guys so much for watching, peace out.
(techno music)