- What's up, ThenX athletes?
It's Chris Heria.
If you're not already doing a warmup before your workouts,
or just need a new warmup to do,
today I'm gonna be giving you a six minute warmup
that you can do every single day, right from home
without needing any equipment.
And I'm sure you know how important it is to warm up.
Warming up raises your body's temperature,
which increases blood flow to your muscles,
allowing them to become more elastic.
Not only does this reduce risks of injury,
but also promotes more strength in your muscles,
as warm muscles both contract stronger and relax faster.
Now, today's warmup is pretty tough,
but I know you can handle it.
We're gonna be going for six exercises,
one minute each consecutively, without any breaks.
Now, since we're doing each exercise for time,
just focus on doing every single rep as perfect as you can.
Don't worry about how many you're doing.
So go at your own pace.
Remember, this is just a warmup,
and it may seem difficult at the beginning,
but the more you do this, the stronger you're gonna get.
Eventually you're gonna be able to fly through this routine.
And that's when you're really gonna start
to see a difference and progress in your workouts
as well as your physique.
So if you're ready to get started
all you're gonna need to do is just download the ThenX app
in the App store or Google Play Store,
open up to the YouTube workout section.
You'll be able to find this routine,
and for some extra motivation,
just smash that Like button before we get started.
Remember, there's a difference between looking strong
and actually being strong and athletic,
and this is gonna be one of those differences.
Now we're ready to get started with the first exercise,
warming up our body and activating our lower body
with jump squats, open and close.
So we're gonna start with the wide stance.
Jump in, jump out.
If you have trouble jumping
you can always just walk it out.
Everybody else,
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want you giving it a nice jump.
Remember to pace yourself, breathe.
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There's gonna be no breaks.
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Halfway there.
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Remember, if you start to feel fatigued,
you can always just walk it out.
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Do not stop, whatever you do.
10 more seconds.
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Five, four, three,
two, and one.
All right.
Next, we're gonna move into side lunges, alternating.
So go to one side,
go to the other side.
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You should regulate your breathing,
in through your nose,
(exhales loudly) out through your mouth.
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You're doing great.
Keep breathing, focus on every single rep
looking just like the first one.
More than halfway.
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Almost done.
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Last 10 seconds.
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Five, four, three,
two, and one.
All right, let's bring it down to the ground.
Breathe.
We're gonna do pushups side to side.
So you're gonna do a pushup,
go to one side,
pushup, go to the other side, and alternate.
Keep your core tight.
Don't stop.
Now we're activating our upper body, core.
For my complete beginners, you can just walk it out.
Or if you start to feel fatigued,
just walk it out side to side.
Everyone else, keep it going.
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Remember, the first time you're doing this,
may feel pretty tough,
but eventually you're gonna get used to it.
And remember, it's not how many you're doing.
Just focus on how well you're doing them.
You can go really slow.
Still great. Still gonna benefit.
Almost there.
Five, four, three,
two, last one.
All right, now let's get down to the front.
We're gonna go plank low to high plank.
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So first 30 seconds,
we're starting with the right hand to go down.
After, we're gonna alternate, start with the left hand.
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All right. We're halfway there.
Start going down with the left.
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Remember to breathe.
Squeeze your core.
Make sure your glutes aren't too high up or too low.
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Last 10 seconds.
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Here we go.
Five, four, three,
two, and one.
All right.
Now we're gonna start emphasizing on our core.
Take the ship to the star.
Go for star crunches, alternating.
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We are almost through with the warmup.
Just have one more exercise after this.
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Do not give up.
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Remember, you don't need to rush any of these exercises,
or any of these reps.
We're just warming up.
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Eventually you're gonna get better
and more efficient at doing this.
All right. We're more than halfway.
Hang in there.
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Here we go. Last 10 seconds.
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Five, four, three,
two, and one.
Let's go ahead and stand up.
Last exercise is gonna be burpees.
I want everybody to go at their own pace.
Start in pushup position, do a pushup, little jump.
My complete beginners,
you don't have to jump.
You don't even have to do a pushup.
Choose a progression, keep it movin'.
This is the last move.
Make it count.
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Keep it going.
More than halfway. Stay strong.
Remember, you can go at your own pace.
You don't have to jump if you're feeling fatigued,
but you wanna try to go all the way through.
Here we go.
Last 10 seconds.
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Here we go.
Five, four, three,
two, last one.
Whew. There you have it.
In just six minutes, I am fired up.
Already broke a sweat
in a fraction of the time that it takes to break a sweat
on the treadmill,
and we're building muscle while simultaneously burning fat
and getting shredded.
Now, congratulations to everyone
that got through that routine with me.
You're on your way to building a solid physique.
And if that felt too difficult, even going at your own pace,
remember, you can always start off
at 30 seconds for each exercise,
then slowly build your way up, 45 seconds.
When you can handle that,
start going for one minute each,
really slow, nice and controlled.
And eventually you can pick up your pace
and go hard on every single exercise.
By the time you're able to do that,
you're gonna see a significant change in your performance,
your strength, and your physique as well.
Not just looking strong, actually being strong.
So congratulations to everyone
that got through this routine with me.
Make sure to come back to it every day
or anytime that you need a great warmup.
And as you start making some insane results
and body transformations,
definitely make sure to tag us on Instagram,
as well as YouTube
and every other social media platform we have.
And if you enjoyed the warmup,
and you like the workout, please smash that Like button.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
To show our appreciation,
if you comment down below
within 30 minutes of any upload,
you're always gonna have a chance to win some ThenX gear.
So make sure you hit the Subscribe button right now
with bell notifications on
so that you never miss out on a video.
We post every single Sunday, 8:00 p.m. USA Eastern time.
And don't forget,
to get this warmup on your phone
and schedule it at any time,
all you need to do is just download ThenX app
in the App Store or Google Play Store.
And from there,
you'll get full access to all our workout programs,
technique guides teaching you the most advanced skills
step by step like the muscle up, front lever, full planche,
handstand pushups, human flag, and so much more,
as well as daily workouts sent straight to your phone
to make sure that you're constantly making gains,
and you'll join the ThenX community
of millions of ThenX athletes around the world,
getting in the best shape of their lives
right now with the ThenX app.
That's gonna be it for today,
but for more of my content during the week,
make sure you're following my vlog channel.
That's youtube.com/chrisheria.
You can also follow me on Instagram and TikTok.
Every post, I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you're subscribed, liking, and commenting.
Until then, let us know exactly what you wanna see
in the next ThenX episode by commenting down below,
and I'll see you next Sunday,
8:00 p.m. USA Eastern time.
Mad love, and peace out.
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