- What's up, Thenx athletes, it's Chris Heria.
Today, we're gonna be taking you
through a super-effective five-minute workout
I've been using for years
that consists of five compound exercises
to build all the muscles in your body.
I love to do these five-minute workout sessions,
because you can lock in for five minutes straight,
hyper-focused, intense training without stopping.
Not only is it gonna make it possible
for you to reach hypertrophy and build way more muscle,
but it's also gonna get you a whole lot stronger.
Even when you're doing a full length workout routine,
you're usually only actively working out
for 45 seconds at a time max.
So these five-minute routines really shock your body
and force you to get more shredded and stronger.
Now, of course, you can do this workout
anytime you have five minutes,
but you can also do it as a full length workout
just doing it for more rounds.
And doing this will increase your time under tension
and your volume as to what you would normally be doing
in your full length workout,
giving you faster and better results.
Not just looking strong, but actually being strong.
So if you're ready to get started, as I said before,
we're gonna be hitting every muscle group in our body
with just five compound exercises,
starting off with handstand push-ups,
building the frontal and medial delts of your shoulders,
triceps, your core, and even areas of your back as well.
Then we'll be moving on to pull-ups,
where we're really gonna build our back,
our rear delts, completing our shoulders,
as well as our biceps, lats, and our core as well.
Then we'll get into push-ups, building our chest,
triceps, shoulders, and core as well.
Then we'll move on to lower body with back and forth lunges,
building all the muscle groups in our lower body,
from our glutes, quads, hamstrings, and calves.
And finally, we'll finish strong with dips,
a major fundamental to calisthenics,
transforming your upper body in strength and physique,
emphasizing on your chest, triceps, shoulders, and core.
Now, this workout routine is actually perfect
for all fitness levels from beginner to advanced,
because not only are we gonna be emphasizing
on time rather than repetitions,
but every one of these exercises
has a progression for each fitness level.
So I'll be following along with the beginners,
doing all the beginner progressions to each exercise,
and for all my intermediate and advanced athletes,
I'll put the actual workout, like the handstand push-up
up on the screen for you guys to follow along to as well.
And for everyone else
doing the beginner progressions with me,
keep doing them,
'cause that's what's gonna build your strength
to be able to do the handstand pushups eventually.
So if you're ready to get started,
all you're gonna need are two chairs,
but if you have a pull-up and dip bar available,
that's even better.
Make sure you have your chairs set up and ready to go,
because once we start, we're not gonna stop.
Remember, we're doing five exercises for one minute each.
The first exercise is gonna be handstand push-ups.
So my advanced athletes,
get ready to go for your handstand push-ups.
Intermediate, you can do 'em against the wall,
or do elevated pike push-ups, and all my beginners,
you're gonna follow me down onto the ground.
We're gonna get into a pike position,
and we're gonna knock out these pike push-ups.
So you wanna start in a push-up position,
walk all the way up, stack onto your shoulders,
head down and up, one minute straight.
Don't stop.
After this, we're gonna go straight into our pull-ups.
You wanna pace yourself.
It's not about how many you're doing,
it's about how well you're doing them.
If you don't have a pull-up bar for the next exercise,
that's why we have those chairs there.
We're gonna do our Australian pull ups with the chairs.
Time to breath.
Halfway there.
Almost there.
Last 15 seconds.
Last 10 seconds.
Five,
four,
three,
two,
and one.
All right, go straight to our chairs.
Sit down, right back up.
As you can see, I'm doing rows, bending from my knees.
Stay flat, horizontal.
Squeeze if the can at the top.
Squeeze that back, back down.
Make sure every single rep looks perfect.
Should look just like your first one.
Halfway there.
Squeeze. (exhales)
Love to squeeze at the top.
Come down, really engage your back.
Almost there.
Last 15 seconds.
Ten,
nine,
eight,
seven,
six,
five,
four,
three,
two,
and one.
All right, going straight into pushups.
Let's go for it.
I tag these a little bit.
More pull ups.
These are gonna strengthen our pushing and our pulling.
Remember, going do each rep just like the first rep,
perfect form, every single one.
Don't worry about how many you're doing.
Be focused on how perfectly you're doing them so long.
Conscious you are engaging
each muscle.
Halfway there.
Stay strong.
After this, we're gonna give our upper body a break.
We'll go straight to our lower body
with back and forth lunges
with all the major muscle groups in our lower body.
Almost there.
15 seconds.
10,
five,
four,
three,
two,
that's one.
All right, up with the right foot first.
And then you stop in the middle, down in your lunge.
Remain in your balance, works off the middle.
Go for 30 seconds, each leg.
Last 10 seconds.
Here we go, five,
four,
three,
two,
and one.
Switch legs.
Stay strong.
After this we're gonna finish this routine
with some solid dips.
Halfway there.
Good.
Last 10 seconds.
Really emphasize on the leg that you're pressing with.
Right here, press up.
Now three, two, last one.
All right, go straight into bench dips.
My advanced athletes, what you want for dips
using both of the chairs.
Whatever progression you can do
if you're feeling fatigued, do that.
If you were doing all the hard progressions
but you're to feel fatigued instead of stopping,
just go for the progression I'm doing right now.
Bench dips.
All right, officially halfway there
This is the last 30 seconds, go hard.
Give it everything you got.
Don't leave anything back.
For those of you that are doing the bench dips with me,
you're feeling stronger,
go for the real dips between the two chairs.
Here we go, last 15 seconds.
10,
Five,
four,
three,
two, all the way down,
all the way back up.
There you have it.
Whew.
My upper body, lower body, core
are on fire right now in just five minutes.
The pump is crazy right now.
Usually takes a lot more for a normal routine,
but as you can see, the results speak for themselves.
So thank you so much
for getting through this workout routine with me.
If you enjoyed the video,
definitely smashed that like button.
And congratulations for getting
through this workout routine with me.
May not be the way you usually train,
but the more you do it, the strong you're gonna get.
Eventually you're gonna be able to go for more rounds
and benefit the most outta this workout.
Of course, you can do it anytime that you have five minutes,
but you really wanna work your way up
to being able to do at least three to four rounds.
So make sure to save this video
and come back to it throughout the week.
And remember to get this workout
on your phone, schedule at any time.
To properly follow along,
all you have to do is download the Thenx app
in the app store or Google Play Store,
or just hit the link down in the video description below.
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and consistently seeing results,
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Comment down below
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Until then, I'll see you next Monday
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Peace out baby.
(tranquil upbeat music)