- What's up, it's Chris Heria, welcome to another vlog.
Today I'll be showing you
a quick and effective chest workout for you to do at home,
only using push a variation.
Sometimes our schedules can get so busy,
It feels like we just don't have time
to get the workout in, and visit the gym.
But if you wanna see progress and real results,
sometimes you just have to make time.
And on the days that you're working with limited time,
you're gonna need to make your workouts,
as efficient and effective as possible.
And with today's workout,
I'm gonna save you the trip to the gym
and we're gonna get a solid chest workout,
in just eight minutes, using only push up variations.
And in just eight minutes,
with minimal rest and high intensity,
you may find this workout just as hard,
if not even more challenging
than the one that you're doing at the gym.
Each exercise is gonna be timed,
45 seconds on with a 15 second break in between.
This is gonna ensure that we're reaching hypertrophy,
which is gonna help our muscles grow back
thicker and stronger, and it's gonna allow any fitness level
to be able to join in and still be challenging.
Because you're not focusing on how many you're doing
within the 45 seconds,
but rather how well you're doing them.
So you wanna try to do every single rep
as perfect as possible.
And if you come across an exercise
that may be too difficult,
I'll always show you an alternative exercise
that you can do, that will engage the same muscles
and movement path but will be easier to perform.
So with that said, if you're ready to get started,
and to properly follow along, make sure you've downloaded
the Heria Pro app in the App Store or Google Play Store.
Open up to the YouTube workouts section,
you'll find this routine, and you're ready to go.
First exercise we're gonna get into,
it's gonna be one arm assisted push ups.
I'm gonna be using this as an assistance
for my opposing arm.
You can always use a stack of books
or anything else you have around your house,
for extra elevation.
Now because this is a single arm exercise,
we're gonna be going for 22 seconds on each arm.
Let's go for it, all the way down.
All the way up.
(upbeat music)
And remember, if this is too difficult,
you can always do this exercise on your knees.
This is gonna be a lot easier.
Five,
four,
tree,
two,
one.
switch arms.
Here we go, last reps.
Five,
four,
three,
two,
and one.
All right.
There we have the first exercise,
I'm already feeling a good pump.
Going to the next push up variation,
we have Archer push ups.
So we're gonna get into a push up position,
we gonna put our hands wider, the fingers pointing out,
you can come down on one side, come up,
come down on the other side.
And of course, if this is too hard,
you can always drop down to your knees.
Do the repetitions, here we go, 45 seconds.
Pace yourself,
breathe, as well as contracting your chest,
your core, and your triceps.
Here we go, last couple reps,
five,
four,
three,
two,
and one, all right.
The next exercise we're gonna get into,
is gonna be push ups, plus 90 degree hold.
So again, we're gonna get into a push up position,
we gonna have our hands angled a little bit outwards,
and as we come down, we're gonna try to bring our hands
to our waistline.
Now if you're down to this point, this is already difficult.
Just hold this position, and push right back up.
But if you can, come down, lean forward,
get your feet off the ground, and then push right back up.
That's a push up plus 90.
(upbeat music)
Regulate your breathing.
Last couple of reps,
three,
two,
and one.
All right, there we have it,
moving into the next push up variation,
we have explosive push ups.
Now explosive push ups are too difficult,
you can always start off doing them on an elevated surface.
And when you explode,
you don't always have to get off the ground,
just push as hard as you can.
So let's go for it, 45 seconds.
Here we go, last couple of reps, five
Four,
three,
two,
one.
All right, so now we have diamond push up,
45 seconds, and if this is too difficult doing on the floor,
do as many as you can,
and then move into an elevated surface
which is gonna be much easier.
So let's go ahead, all the way down, all the way up.
Last couple of reps, here we go.
Five,
four,
thee,
two,
one.
All right, now we're gonna go into normal push ups.
For those of you that are feeling very fatigued right now,
instead of doing these push ups on the floor,
go ahead and do them on an elevated surface.
That's gonna make it a lot more manageable,
you'll be able to do this.
So don't give up, we're gonna go for 45 seconds.
All the way down, all the way up, regulate your breathing,
so you don't gas yourself up.
Here we go, last couple reps, make them count.
Five,
four,
three,
two,
one.
All right, we're just about done,
we're gonna go into the next exercise.
That's gonna be incline push ups.
So go ahead and find an elevated surface,
find an elevation that works for you, challenges you,
but allows you to complete it for 45 seconds,
with perfect form.
You wanna bring the elevated surface down your chest,
push right back up, while keeping the solid straight line,
from your toes to shoulders.
Feel like you need to stop and take a break,
go ahead and do so, or even slow down.
We'll get right back up, and keep it going.
Last couple of reps, here we go.
Five,
four,
three,
two,
one.
All right, you're down to the last exercise,
and I know your chest feels pumped by now.
I'm already starting to break a sweat.
That's why we're gonna finish off with knee push ups.
So let's get down to the ground,
you wanna be in straight line
from your knees to your shoulders, push up.
Here we go, 45 seconds.
Give everything you got,
squeeze your chest, your core, your arms.
(upbeat music)
We go, last couple of reps, make them count.
Five,
four,
three,
two,
one.
All right, there we have it, the last exercise,
giving you a solid chest workout in just eight minutes
using only push up variations.
I have a crazy pump, I've already broken a sweat,
and I know regardless of your fitness level,
this workout is gonna challenge you.
So if you're able to complete this workout routine with me,
congratulations, you're on your way
to building a solid chest and arms,
in less time than it takes to drive to the gym.
And the more you train like this and do this routine,
you're gonna build more strength and muscle
to be able to go for more rounds.
And to benefit the most out of this workout routine,
you wanna be able to do it for at least three rounds,
and that's still a solid chest workout and under 30 minutes.
And of course, make sure you're resting
in between each round.
And if you feel fatigued,
as you're going through each exercise,
you can always continue to move on,
with an easier progression.
Eventually, you'll be able to do the three rounds fully,
with each exercise.
And remember to get this workout on your phone,
as well as all my personal workouts and workout programs,
that I've created with specific goals in mind.
Like burning fat and building muscle at the same time,
with minimal to no equipment.
Make sure you download the Heria Pro app
in the App Store or Google Play Store,
and to unlock full access,
make sure you become a member of heriapro.com.
And start getting the best shape of your life,
not just looking strong, actually being strong.
It's like having me as a personal trainer,
right in your pocket.
And if you enjoyed the video,
then definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about,
and share this video with a friend
that needs a solid chest workout from home.
And of course if you haven't already,
make sure you subscribe.
I post every single Thursday, 2pm USA Eastern time
and if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
And for more of my content during the week,
make sure you follow me on Instagram,
almost every single post,
I always do some type of giveaways.
If you want a chance to be a part of that,
make sure you follow me on IG.
And with that said, I'll see you next Thursday,
2pm USA Eastern time,
mad love, peace out!
(upbeat music)
Press that like button guys!