(gentle electronic music)
- What's up?
It's Chris Heria, welcome to the vlog.
Like I told you in last week's video,
today we'll be doing a full body workout.
I'll be doing it from home,
but realistically you can do anywhere.
Perfect for beginners and even if you've been training
for a while, you're still gonna get
a great workout from this routine.
So, let's go in and get started.
Alright, so once you've had a good stretch,
you're ready to start your workout routine
and if you need a stretching routine,
you can go ahead and check out
the video I did on the THENX channel
and follow along to that video any time you need
to stretch before your workout routines.
Alright, now before we get into the workout of the day,
I usually like to spend some time on technique.
So, for today's technique, I want you to choose something,
a technique that challenges you whether it be handstands,
maximizing your handstand hold against the wall,
training your hold for planche, tuck planche,
basically any technique that you're trying to train for
or that's challenging you at the moment.
You wanna go ahead and try one of those
every minute, on the minute.
So today I'm gonna be doing some handstand to full planches.
I'll be doing one of those every minute, on the minute
for 10 minutes, so basically 10 repetitions.
So I'll show you a couple examples of what that looks like
and then we'll get right into our workout routine.
And for this move, I am gonna use some equipment.
Some parallettes and this is actually some basic equipment,
if you don't have parallettes and you're trying
to advance and progress in calisthenics,
you should already have a pair of these,
or at least definitely start investing in them right now.
And take your training to the next level.
You can pick them up at thenx.com/shop.
Alright, so let's get into these
handstand to full planche reps.
(gentle music)
- [Woman] Heria Music.
Heria Music.
- Whew.
Alright.
So that's enough technique.
Now let's get into the workout routine.
Let's see what we got for today.
So this is gonna be a full body, no equipment routine.
Open up your Heria Pro app.
If you don't already have the app
go ahead on the App Store or the Google Play Store
and download the Heria Pro app
to get this workout on your phone.
Go ahead and schedule the full body,
no equipment workout to your calendar.
Let's go ahead and start this workout.
So the first exercise we have is gonna be skull crushers
with a closed grip.
If you don't know what that looks like
you go ahead and click the move.
Let's go ahead and watch.
(dynamic music)
Alright, perfect.
So we're going to go for 20 reps
and what makes this exercise difficult
is the angle in which you do it.
So you can do it on something at a higher surface like this
and because of the higher angle you're gonna be applying
less body weight onto this exercise.
It's going to be a lot easier.
Now if you go on to something like
the side of your couch, this is a lot lower,
you're going to be applying more body weight
onto this exercise making it more difficult.
So choose an angle that challenges you
but allows you to do it properly.
We're going to go for 20 reps.
Let's go ahead and get started.
(soothing music)
- [Woman] Heria Music.
- Alright, there goes the first exercise.
Go ahead and input how many reps you did, 20.
We're gonna go for the next exercise,
L-sit hold for 15 seconds.
Let's go ahead and do this on the floor.
Alright, so there's a lot of you watching out there
with different fitness levels so if you can do an L-sit
go ahead, try to do one for at least 15 seconds.
If you're still having trouble with your L-sit
try to break them up, five seconds of three
and if you're still working on your L-sit
choose one of the progressions to train
you can check it out on the, How to L-Sit On the Floor
THENX video I did with Shawne.
Alright, so we're going to choose
a progression that works for us.
Let's go ahead and hit these L-sits.
(dynamic music)
- [Woman] Heria Music.
- Alright let's go ahead, check that one right off the list.
How many seconds you did, if you did over 15,
congratulations, you're an over achiever.
Alright, let's go, next move is gonna be
explosive push ups 15 times.
Now again, if you're still working
on your explosive push ups or your push ups for that matter,
you can go ahead and do a regression
like explosive knee push ups.
If not, just go for push ups with as much intensity
on the ascension part of the movement.
Alright, 15 times, let's go for it.
(intense music)
- [Woman] Heria Music.
- Alright, moving on, check those off the list.
We have elevated pike push ups.
So find a elevated surface like a staircase in your house
or again, your couch.
Let's take it over to the couch.
We're gonna do some elevated pike push ups.
And again, what makes this move difficult
is the angle in which you do it.
So if you do it just on the floor,
that is the best way to start off.
Maybe even with just holding that position
when you get comfortable with that,
try adding some reps in there.
That's called pike push ups, and after you've built up
some form and strength you're ready to start
elevating the surface on which you do it on
to apply more body weight to that movement.
So again, choose a progression that works for you,
allows you to do it properly, but also still challenges you.
Let's go for some elevated pike push ups, 15.
(gentle music)
- [Woman] Heria Music.
- Alright, we are moving on.
If you don't know how to do that
or you wanna check your form,
go head, hit the movement, let's watch Zay do it real quick.
Perfect.
Alright, let's go ahead and put how many we did
and the next move we have, burpees, 10 times.
Let's get these.
(soothing music)
- [Woman] Heria Music.
- Perfect, quick 10.
Go ahead, check them off the list.
So the next move we have is gonna be pistol squats.
I went in and put assisted pistol squats into the app
for those of you that are still trying
to achieve your pistol squats.
So if you want to learn how to do
a progression to getting your pistol squat,
here's the assisted pistol squat right there.
Alright, so choose a progression.
If you can do pistol squats, let's go ahead
and do 10 on each leg and if you're still training
for your pistol squats go ahead and take a seat on the couch
with one leg and come back up.
Let's go for it.
(dynamic music)
- [Woman] Heria Music.
- Aright, pistol squats.
Go ahead and check off how many you did.
Next we have bicycles.
We're gonna go for 30 seconds or 30 reps.
(gentle music)
- [Woman] Heria Music.
- Woo!
Alright, so normally we do that for a lot longer
so go as intense as you can since it's just 30 seconds.
Go ahead, knock that off.
You got one more move and that's going to be round one.
Low plank to high plank, 20 reps.
Let's go for it.
(dynamic music)
- [Woman] Heria Music.
Heria Music.
- Woo!
Alright, so that's low plank to high plank.
That completes round one.
We have one, two, and three more rounds
totaling four rounds to complete this workout.
And that's the full body, home workout, no equipment needed
that you can do really anywhere.
So thank you guys so much for watching.
If you enjoyed this workout routine
go ahead and smash that like button.
Don't forget to share this workout routine with a friend
that wants make some gains at home
and don't forget to come back to this video
for a home workout with no equipment
that you can do absolutely anywhere.
And to get more of my workouts right on your phone,
just like having me as a personal trainer on your phone,
download the Heria Pro app available
on the App Store and the Google Play Store.
Start getting in the best shape of your life
and take my workouts,
my personal workouts, with you everywhere.
When you sign onto the app you're also gonna see
a workout generator.
That works with an algorithm I created that creates
workouts just for you specifically for your fitness level
and your fitness goals, Chris Heria style.
So I'll catch you guys next Thursday at 2:00 p.m.
We're going to continue the home workout series
at least for another two episodes.
Let me know in the comment section down below
what the next home workout video should be about.
And don't forget, if you comment within
the first 30 minutes of any upload,
you're always gonna have a chance to win
some free Heria apparel.
So thanks again for watching, I'll see you
next Thursday, 2:00 p.m. USA Eastern Time.
Don't forget to stop by chrisheria.com.
Check out the brand new weight vest that just dropped
and we have brand new joggers, chino pants, and apparel
coming in the next couple days.
So be on the look out, comment within the first 30 minutes,
and maybe you'll have a chance to win some.
See you guys next Thursday, mad love, peace out.
Hey, thanks for watching.
This video was sponsored by Audible
and before I go I have a great tip for the new year.
Train your mind as you train your body
and listening to audiobooks is a great way to do that.
Try it the next time you work out
and get your first audiobook for free
when you try Audible for 30 days by visiting
audible.com/chrisheria or text Chris Heria to 500-500.
On Audible they have great reads for whatever you're into
and now, Audible members get even more
like Audible originals which are exclusive audio titles
celebrated by story-tellers from worlds as diverse
as theater, journalism, literature and more.
One of my favorite books is,
Rich Dad Poor Dad, by Robert Kiyosaki.
I learned a lot from this book and it had influenced me
a lot when I was starting my own business.
And you can listen to it right now on Audible.
So I'm gonna hook you guys up.
Get your first audiobook for free when you try Audible
for 30 days by visiting audible.com/chrisheria
or text Chris Heria to 500-500.
And thanks so much for watching, mad love, peace out.
♪ I'mma make this town go Rolex ♪
♪ Listen right here little mama, you bad ♪
♪ The way I make you feel like you just cut the bag ♪
♪ The betty in that gucci, you know ♪
(machine pounding)
Smash that like button guys. (machine pounding)