- What's up, ThenX athletes?
It's Chris Heria,
and today, you're gonna be following along with me
through a full body workout routine,
working out every single muscle in our body,
from our back, shoulders, chest, triceps, biceps,
abs, quads, hamstrings, glutes,
and your calves,
all from the comfort of your home in just 12 minutes,
without touching a single weight,
that can be done from any fitness level,
whether you're a beginner or advanced,
and be able to transform your body
in just four weeks of consistently doing this workout.
So if you're ready to get started,
all you're gonna need is to download the ThenX app
in the App Store or Google Play Store
so that you can get this workout on your phone
and properly follow along with me.
Open up to the YouTube workout section of the ThenX app.
You should be able to find this routine,
and then we're ready to get started.
As I mentioned before,
all we're using is just our own body weight
for each exercise, although we may be using a chair,
so have one of those close by.
We're gonna be doing each exercise for 45 seconds on
with a 15 second break in between each exercise
to ensure that we're focusing on the quality
of our repetitions,
doing them as perfect as possible,
versus just running up a bunch of numbers,
just to say you completed your reps
without having any serious quality contraction
in any of those reps, and making serious gains.
Also, so we can create more time under tension,
which will allow us to reach hypertrophy
as well as keep our heart rate up
so we can burn more calories and get shredded
while simultaneously building muscle.
So with that said,
smash the Like button, and get focused
and ready to follow along.
The first muscle group we're gonna get into
is gonna be legs.
And the first exercise is gonna be back and forth lunges,
emphasizing on our quads, hamstrings, glutes, calves,
and even our core.
So we're gonna get into position,
feet shoulder width apart, hands up.
We're gonna come take a step forward, get into a lunge.
And then with the same foot, get into the back lunge.
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As you can see, you can pause right in the middle.
Regain your balance.
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And go back and forth.
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There we have it.
Let's switch the other legs now.
You can start with the back lunge,
forward, they come to the front.
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Last five seconds. Here we go.
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Three, two, and one.
All right. Great warmup.
But coming up next, We have elevated side squats,
emphasizing again on our quads and glutes.
So for this exercise,
we'll be using an elevated surface,
but if this is too difficult,
you can always do it with your foot on the ground.
So just like that,
all the way down to a squat, come right back up.
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Make sure you have your back straight.
Five more seconds.
Three, two, and one.
All right, switch it up.
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Five more seconds.
Three, two, last one.
(exhales loudly) All right.
One of my favorite body weight exercises
when it comes to legs.
It allows you to put even more body weight onto a single leg
than the average squat,
but coming up next,
we have Bulgarian split squats,
emphasizing on our glutes, quads, and hamstrings.
So you're gonna put one leg up, come down, all the way up.
And this is why when it comes to body weight exercises,
I always prefer to isolate each leg,
because you're gonna get used to your body weight
with two legs really fast,
and that's not gonna be enough weight.
Here we go.
Three, two, and one.
Let's go ahead and switch it up.
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Make sure you're using full range of motion,
all the way up, all the way down.
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You should definitely feel this in your core as well.
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Last five seconds.
Three, two, and one.
All right, you should definitely be feeling
those legs right now.
We're gonna move on now to our chest.
The next exercise we're gonna get into
is gonna be push up side to side,
emphasizing all across your chest, from outer to inner.
So we're gonna get down to a push-up position.
Now we can push over the other side,
or you can walk it out.
And if that's too difficult,
you can always do this on an elevated surface.
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Last 10 seconds. Here we go.
Walk it out if you want.
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Five, four, three,
two, and one.
All right.
Whew. Killer.
Now we're gonna emphasize on our lower chest
with some bench dips.
I want you to go ahead and grab some chairs really quick.
All right. Got my chairs.
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We come in front, go all the way down.
Full range of motion.
All the way back up, and lean back on those triceps.
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Breathe. Pace yourself.
Remember, give quality contractions every single repetition.
Last 10 seconds.
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Five, four, three,
two, and one.
(exhales loudly) All right.
My chest is on fire, but now we're moving on to back.
We're gonna be doing body rows with the chairs,
emphasizing on our back, rear delts, and biceps.
So we're gonna separate the chairs.
Come down, knees bent,
row all the way up, all the way back down.
All the way up,
all the way back down.
Full range of motion. 45 seconds.
You keep your core tight.
Squeeze your back
when you get to the top of every single rep.
Right here, squeeze your back,
and try to get to the highest range of motion as possible.
Really squeeze.
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Here we go. Last 10 seconds.
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Three, two, last one.
Hold it. Ah, there we go.
Whew.
Killer for the back.
Now we're already halfway done.
Now we're gonna get into the next back exercise,
reverse leg raises, emphasizing on our lower back.
All right, so for this one,
we're gonna use another lower surface.
You can use the chairs.
I'm gonna these two cushions right here.
Now, since it's low, I'm gonna have my knees in,
and I'm gonna push them all the way out,
legs fully extended.
Just like that.
Every time I put them out, I hold for a bit.
really activate your lower back.
This is also a great one for your glutes,
as well as your hamstrings.
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Almost there.
Here we go.
Five, four, three,
two, and one.
Whew.
Yes. My back is on fire.
Next up is gonna be elevated pike pushups,
emphasizing on our shoulders and our triceps.
But if doing it elevated is too difficult,
do it on the ground.
So I'm gonna get my feet elevated to a pike position
come down, kinda on my head,
get some quality reps.
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Here we go. Last 10 seconds.
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Five, four, three,
two, and one.
(exhales loudly) All right, we're almost done,
so don't give up, keep going.
Next up is gonna be tricep extensions,
emphasizing on our shoulders and our triceps.
So down on the floor in a plank position,
we're gonna press it down, and forward.
If this is too difficult,
you can always try to come down as slow as you can,
and then you can try to come up
one at a time, and alternate.
Of course, you can always try doing this
on your knees as well to develop strength.
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Pace yourself. Squeeze every single rep.
Almost there.
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Last 10 seconds. Here we go.
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Five, four, three,
two, and one.
(exhales loudly) All right.
We're moving down to our last exercise for our arms now.
That's gonna be body curls, emphasizing on our biceps.
So I'm gonna use this side of this couch,
go ahead and sit down, put our hands above us.
Curl in, curl down.
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Last 10 seconds. Here we go.
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Five, four, three,
two, one.
(Chris exhales vocally)
There we have it.
Sick bicep pump.
Now we are down to our abs.
So we're gonna get into plank alternating toe taps.
This move is gonna build our core, and shred our six pack.
So down from a plank position, we're gonna lift our leg up,
tap, and alternate the other leg.
Keep the core tight.
Make sure your hips are not too low and not too high.
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More than halfway there. Keep it up.
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Last 10 seconds. Here we go.
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Five, four, three,
two, and one.
(Chris exhales vocally)
All right. We are down to the final exercise.
The pump is crazy right now.
We're gonna get down on the ground.
We're gonna finish off with bicycles,
burning fat and building muscle,
and shred every section of our six pack.
So knees to elbows.
Full extension. 45 seconds.
This is the last exercise.
I want you to give it everything you got.
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Keep up a good pace.
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Give it a good twist.
You want to make sure
you're hitting your obliques as well.
More than halfway there. Keep it going.
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Here we go. Last 10 seconds.
Give it everything you've got. Here we go.
Five, four, three,
two, and one.
Whew. There you have it.
A total body killer, without any weight,
in just 12 minutes, from the comfort of your own home.
There is no excuse
to not try to get in the best shape of your life,
or at least try to definitely come back and do this routine
for three rounds for at least three to four times a week,
and you're gonna see a significant body transformation.
These are the same exercises and workouts
that I've been using to build my body as well.
This is something that I've been doing for years.
It actually works, and it's been tested and proven by myself
as well as from all my students around the world.
So if you enjoyed the video,
definitely smash that Like button.
We really appreciate it.
It helps you to push our videos,
and share them to more people out there.
And to show our appreciation,
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We post every single Sunday, 8:00 PM USA Eastern time.
And don't forget to get this workout on your phone
as well as full access to all our workouts,
workout programs, and technique guides
that are gonna have you in the best shape of your life.
Not just looking strong,
actually being strong, with minimal to no equipment,
then make sure you've downloaded the ThenX app
in the App Store or Google Play Store,
and join the millions of other ThenX athletes
around the world getting in the best shape of their lives.
And for more of my content during the week,
make sure you're following my vlog channel.
That's youtube.com/chrisheria.
And if you want to see more of my personal life,
then make sure you're following me on Instagram.
I actually just opened up a TikTok as well.
My original name is taken right now,
so my TikTok handle is @ChrisHeria305.
I'm gonna be posting some never before seen content
only on my TikTok.
And I'm gonna be doing giveaways on every single post.
I'll be giving away a handful of weight vests,
so if you want a chance to be a part of that,
make sure you're following me on TikTok,
and make sure to comment on every single post.
And speaking of weight vests,
I'm right about to drop the brand new 3M
and iridescent weight vests in just a couple of days.
So check them all out at chrisheria.com,
and I will see you next Sunday, 8:00 PM USA Eastern time.
Mad love, and peace out.
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