(upbeat music)
- What's up, THENX athletes?
It's it's Chris Heria, and we're on the beach in Miami
because we're gonna be getting
a summer beach body workout going.
This workout is gonna be done with just our body weight
so you can do it absolutely anywhere.
Get ready to follow along.
And it's a perfect routine to get the shredded physique
and beach body that you've always wanted,
or if you're heading to the beach,
definitely do this routine right before you go.
We're gonna be focusing on exercises
that are gonna get you shredded,
have you burning fat, and also build your muscles
and give you a crazy pump for the beach.
Now to ensure that we're gonna get as shredded as possible,
every single exercise we're gonna be doing for 45 seconds
with a 15 second break in between.
And with high intensity interval training,
we're gonna continue to burn even more calories
even after our workout is finished.
And every bit counts when you're trying to get shredded.
So if you're ready to get started,
the only thing you're gonna need
is eight minutes of your time
and to download the THENX app in the App Store
or Google Play Store
so that you can have the workout on you,
and you can properly follow along.
Open up to the YouTube workout section.
You should find this routine along with a warmup.
Take the warmup, and then we're ready to get started.
Starting off with the first exercise to raise our heart rate
and to warm up, that's gonna be high knee taps
for 45 seconds.
So bring those knees up.
Breathe and pace yourself.
Squeeze your core.
(dramatic music)
Almost there.
Last couple seconds, here we go.
Five, four, three, two, and one.
All right, a great warm up.
Let's take 15 seconds to catch out breath.
Next up is gonna be switching lunches,
utilizing the biggest muscle groups in our body, our legs,
to burn the most calories.
So let's get into position.
Lunge, explode, and switch.
If this is too difficult, you can always walk it out.
(dramatic music)
Explode.
Make sure you're breathing and you're pacing yourself.
Here we go.
Last couple of seconds.
Five, four, three, two, last one.
Woo!
All right, you should start feeling it by now.
So next up we have a full body killer
that's gonna help us burn even more calories.
That's gonna be burpees side to side.
One of the best exercises you can to get shredded physique.
So you can start off going on the floor.
Jumping.
If you're a beginner, you can just come out,
go side to side.
If not, I want you to explode.
Go down in your pushup and explode.
(dramatic music)
Here we go, last couple ones.
Three, two.
And one.
Go ahead, take that break.
That was the hardest exercise out of this whole routine.
So it's smooth sailing from here.
Next up, we're gonna do squats side to side.
Another abs shredding and fat burning exercise.
We're gonna go for 45 seconds.
Let's get down.
Of course, if you're a beginner, you can always walk it out.
Everyone else, I want you to jumping side to side.
(dramatic music)
Here we go, last couple of seconds.
Five, four, three, two, last one.
Whew!
All right, go ahead, shake that off.
We are halfway there.
So for the first half of the workout,
we really emphasized on burning fat
so we can make our abs visible.
So for the second half of the routine,
we're gonna be sculpting our abs
to really make them defined.
Next exercise is gonna be in and out.
So you're gonna jump in, jump out.
Now, pace yourself and control the movement.
Of course, if you're a beginner,
you can always do little jumps,
and you can always slow down if you're feeling fatigued.
But whenever you do, try not to stop.
Save that rest for the break.
Squeeze your core.
(dramatic music)
Here we go, last couple of seconds.
Give it everything you've got.
Five, four, three, two, and one.
All right, let's shake that off.
Next we're gonna get into will be pushups.
Another exercise that's gonna shred your abdominals
and build your upper body as well.
And if pushups are too difficult to do
for a full 45 seconds, just do it on an elevated surface.
Let's go for it.
Remember, it's not how many you do,
it's how well you're doing them.
(dramatic music)
Give it full range of motion all the way up,
all the way down.
(dramatic music)
Last couple of reps, here we go.
Five, four, three, two, last one.
All right, we just have two more exercises to go.
The next exercise we're gonna get into
is gonna be mountain climbers.
So let's bring it back down to the ground.
Now, if you're a beginner,
you can of course go at your own pace.
You wanna bring your knees up and switch 'em.
Eventually pick up the pace.
(dramatic music)
Of course, if you're still feeling fresh,
you can always throw a twist in there.
Really work your core and your obliques.
(dramatic music)
Here we go, last couple of reps.
Five, four, three, two, and one.
All right, we are down to the last and final exercise,
and I'm already drenched in sweat.
We're gonna finish off strong
and kill our abs with the last exercise,
plank, knees to elbows.
Let's get down on the ground into a plank position.
I'm gonna bring one knee up and alternate.
45 seconds, I want you to squeeze your abs
and give it everything you got.
Do not stop.
(dramatic music)
Hang in there.
More than halfway there.
(dramatic music)
Here we go, we're almost there.
Last 10 seconds.
Five, four, three, two, last one.
All right.
There we have it.
Just smashed this killer ab shedding routine.
This is a great, quick, and effective routine
if you don't have access to the gym or weights,
and you're trying to build your summer body
and look great this summer when you go to the beach
or the pool.
And not just looking strong, actually being strong.
And it's also a really good routine to do
right before you get onto the beach.
It's gonna give you a great pump for the rest of the day
and have you burning calories and burning fat
throughout the rest of the day as well,
giving you great results and a shredded physique,
and it only takes about eight minutes to complete.
Now, if you were able to complete this with me,
congratulations.
You're on your way to getting
in the best shape of your life.
And the more you do this,
the better and stronger you're gonna get.
Eventually you'll be able to go for more rounds.
And to get the most out of this routine,
you wanna be able to do it for at least two to three rounds
to complete the entire workout.
And don't forget to get this workout on your phone
as well as full access to all our workout routines,
getting you in the best shape of your life.
Make sure to download the THENX app in the App Store
or Google Play Store.
Get full access to all our workout programs,
technique guides, and daily workouts
that are gonna have you shredded,
and join the millions of other THENX athletes
around the world
smashing their goals right now with minimal to no equipment.
And if you enjoyed the video
then definitely smash that like button.
We appreciate that so much.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
you always have a chance to win some THENX gear.
So make sure you hit the subscribe button
with notifications on so that you never miss a video.
We post every single Sunday, eight p.m. USA Eastern time.
For more of my content throughout the week,
make sure you're following me on IG.
Every post I always do some type of giveaways.
If you want a chance to be a part of that
then make sure you're following me on Instagram
and make sure you're following my vlog channel.
That's youtube.com/chrisheria.
And with that said, I'll see you next Sunday,
eight p.m. USA Eastern time.
My love and peace out.
(upbeat music)