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- What's up, calisthenics athletes?
It's Chris Heria.
Welcome to another video of "OFFICIALTHENX."
Today, I'm gonna show you how to get fit from home
with just some chairs.
Let's get started.
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All right, so let's get started.
Today, I'm gonna be showing you guys
a full body workout that you can do absolutely anywhere
from your hotel, office,
even from the comfort of your own home,
all you need is some chairs like the one you're sitting on.
So, today, I'll be showing you a complete workout
on how to hit all the muscles in your body
using just a pair of chairs.
So, if your excuse is that you don't have time
to get to the gym, you no longer have that excuse.
I'm gonna show you how to burn fat and build muscle
right from the chair that you're sitting in.
Now, before we get started,
you wanna find the most stable chairs
that you have in your house or wherever you're at
to make sure that all the exercises you're performing
are gonna be as safe as possible.
And alongside with that, doing every single rep
of every single exercise, slow and controlled,
is not only gonna give you more muscle engagement,
more strength, and help with more muscle development,
it's also gonna make sure that you stay safe
throughout all of these exercises.
So, follow along with me on this full body workout routine.
We're gonna do all the reps together,
we're gonna start off with legs.
And the first exercise is gonna be assisted pistol squats.
Let's go for 10 on each leg.
Now, before we begin, make sure that you have a solid stance
on the ground, your core is tight, and your chin is up.
Once you're ready to get started, let's bring one foot up,
emphasize your weight that's on the floor
and then slowly begin to start sitting in the chair.
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All right, switch up.
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All right, so with this exercise,
you guys really wanna make sure to take your time,
squeeze your core, and really just try to focus
on sitting down as slow and controlled as you can.
And if you still need assistance,
of course, you could put your hand on the back of the chair
as you come down, and as well as, as you come up.
Now, moving on to the next exercise.
Another one engaging your legs,
we're gonna go for Bulgarian split squats, 12 on each leg.
Make sure you have a safe placement on your back foot,
and your feet are actually spread apart.
That's gonna give you more bounce and stabilization.
Now, when you go down, you wanna make sure
that your knee doesn't pass your toes
so make sure you're forward enough.
And when you come back down
make sure your knee goes straight down to the ground.
All right, let's go for 12.
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Remember to squeeze your core.
And the neck up.
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All right, let's switch it up.
Get a solid placement on your feet.
Let's go for it, all the way down, all the way up.
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All right, now we're gonna move into working our core
and abdominals, we're gonna do an L-sit hold,
and then immediately go into 10 leg raises.
If you can't do leg raises, do knee raises.
If you can't do an L-sit hold,
do a tucked L-sit hold.
For this exercise, if you're using the back of the chairs,
make sure it's very stable.
But what I would really recommend
is putting your hands flat on the seats,
of course, if your chair is high enough.
All right, so let's start off
with the L-sit hold, 10 seconds.
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All right, let's move into the leg raises.
Keep your core tight,
regulate your breathing, legs straight.
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All right, with this next exercise,
we're gonna be working our chest and our triceps.
We're gonna go for 15 dips.
When you're doing this exercise,
make sure your core is tight, you're looking straight
and your shoulders are depressed the whole entire time.
Let's go for 15.
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All right, there we have dips.
Our next workout on this routine,
is still gonna engage our triceps, a bit of our upper chest
but we're mainly gonna be emphasizing on our shoulders.
We're gonna go for 15 elevated pike push ups.
If you're having trouble with this move,
you can always do pike push ups on the ground,
or even just hold the pike position for a time,
that's gonna develop enough shoulder strength
to eventually move into pike push ups,
and then moving into elevated pike push ups,
which is what we're right about to do.
So, choose your progression, and let's go for 15 reps.
Pike up.
Bring the crown of your head down.
Bring it back up.
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All right, quick 15 reps, moving on.
Getting in to our back and our biceps
with this next exercise, Australian pull ups.
So, we're gonna go ahead and turn the chairs to the side.
Now, this one you wanna make sure
you have a really solid grip.
And when you're going up and down in these reps,
you wanna make sure to be as slow
and controlled as possible.
Make sure to choose the sturdiest part of your chairs
to perform this exercise.
Let's go for 12.
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All right.
Okay, so if you noticed
while I was doing the Australian pull ups,
I was keeping my hips up
and keeping my body in a straight line
from my heels all the way to my shoulders
with my core engaged and my scapulas retracted,
while looking straight up, pulling slow and controlled.
This is gonna ensure you're using correct form.
You're reducing the amount of shakiness
and giving you way more results from this exercise.
So, while you're doing all these movements and exercises,
indirectly, you're still training and developing your core.
And the less rest time you have,
the more you bring up your heart rate,
and the more you're gonna start to burn fat.
So, now we're gonna move on,
mainly emphasizing on our biceps.
Let's get right into this bar curls.
Let's go for eight.
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Hoo!
Yeah, those are definitely tough.
I definitely recommend trying those
for a highly effective bicep exercise.
And if they're a little too difficult,
you can always bend your knees
to elevate your body a little bit higher,
reducing the amount of weight
that you're applying in the exercise.
Even just holding it at maximum contraction
at the peak of the exercise is great
for building strength and muscle in your biceps
as well as working the negative
ecentric part of the exercise
coming down as slow and controlled as you can.
If you can't do the full reps,
or you fatigue at a short amount of reps
and wanna complete the rest of the required repetitions.
But now we're gonna move into the last exercise,
still engaging our core as well as your chest
but mainly emphasizing on our triceps and our delts.
Let's go for 15 bench dips.
Now, if you're just getting started, you can go ahead
and do them right on the ground just like this.
Make sure your glutes go all the way down to the bottom,
full range of motion, and come right back up
leaning on the back of your delts and your triceps.
And if this is too easy,
you can go ahead and elevate your feet,
this is gonna allow more weight onto your triceps
and your rear delts.
So, all the way down, lean back.
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All right, that's gonna complete round one
of this full body workout routine
that you can do absolutely anywhere,
all you need is a pair of chairs.
If you guys are just getting started into training,
one round is a great workout routine.
And eventually, you're gonna get stronger,
develop more muscle and strength,
and then you wanna start working your way up the rounds
to eventually completing a total of four rounds,
which would complete the entire workout routine.
And if this is too easy,
and you wanna take it to the next level,
you can always throw on a weight vest,
apply more weight to all these exercises
and get in crazy shape just from home.
And you can find my weight vest on chrisheria.com.
And with that said, thank you guys so much for watching.
If you enjoyed the workout,
definitely smash that Like button.
Comment down below, let me know what type of workout
you wanna see next, and share this video with a friend
that's trying to make some gains from home
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And that's gonna be it for today's video.
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And lastly, before I go right now
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definitely make sure to check out our shops this weekend
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Till then, mad love, peace out.
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