(hiphop music)
- What's up Elite Calisthenic athletes?
It's Chris Heria, welcome to another video
of official THENX.
Have you ever tried to workout,
but had no access to weights?
Well today, I'm going to show you how to
add more resistance to your exercises,
without needing to apply extra weight,
extra equipment or access to a gym.
This also happens to be one of the
best and fastest ways to progress in your training.
And that is to train explosively.
With explosive training,
you're not saving energy for your reps,
you're trying to use max force,
every rep, every time.
And if you're training at a 100%,
every single rep, you can really push your limits
allowing you to reach your full potential.
When you're explosive,
you're increasing your force,
and when you're increasing your force,
you're also increasing the resistance,
which is the same when you increase weight in an exercise.
And in comparison to just increasing weight,
there's actually more of a benefit
training in explosive training,
because you're activating your fast twitch muscle fibers
which are gonna help you build more dense
and more powerful muscles.
Whereas increasing weight alone,
won't necessarily activate your
fast twitch muscles.
Which is why this type of training is not only useful,
but very necessary and highly effective
for getting over plateaus.
And making consistent progress in strength
and in your physique.
And if you have no weights, no problem.
We're gonna increase the force,
and we're gonna add more resistance,
and we're actually gonna benefit,
not only by increasing the resistance "more weight,"
but also by activating our fast twitch muscle fibers
with explosive training.
So, I have an explosive, full body workout,
and I'm gonna show you how to start
adding more weight, more resistance.
Through calisthenics exercises by pushing harder,
and increasing the force.
So, the first exercise we have is Burpees.
I want you to be as explosive as possible.
Let's get in.
(hiphop music)
Whew!
Alright, great for the first move.
We're gonna move right into Explosive Muscle Ups.
(hiphop music)
Whew!
Alright, so remember guys,
like I said before,
you wanna be giving a 100% every rep.
Do not save any energy,
in order for you to do more reps.
Instead, give it as much as you've got,
every single rep, like it was gonna be your last rep.
The number is actually not important,
it's how hard and explosive you can be,
within each and every rep.
Eventually, you'll be able to add more reps, with time.
And additionally, you'll be training
to become more explosive.
Alright, for the next exercise we have Explosive Dips,
let's go for it.
(hip hop music)
Alright, so another tip,
for everybody trying this,
as you notice, once I get to the bottom of the rep,
I'm trying to be as intense and as explosive as possible,
and as you can see,
you really have to give enough power,
as if you're really trying to launch off that thing.
If you're just getting started,
you might feel like you're absolutely going nowhere.
You might even feel like you're just doing the normal rep,
or even doing the rep slow.
But it's all about how intense you're making the rep
on the concentric portion,
and giving maximum effort.
Eventually you're gonna be able to push harder and harder,
and these reps are gonna become more aggressive,
and eventually more explosive when you're going
to be letting go.
And that same concept is applied to all the exercises.
So if you're doing any of these moves normal at first,
just try to do them as hard as you can,
even if they're not becoming explosive,
eventually you'll work your way up,
develop that power and strength,
you're going to be able to do them explosive.
Just whatever you do,
do not sacrifice your form,
and your explosiveness for the number of reps.
It's quality over quantity,
every single time.
Alright, so we're going to be going into
Explosive Pistol Squats.
Let's do them explosive,
if you can't, just push with as much intensity
as you can, when you're coming up.
Let's go for it.
(hiphop music)
Whew!
Whoo!
Oh, alright.
Moving on, Explosive Push-ups.
Now we move into the Explosive Push-ups,
do as many as you can in a normal push-up position,
and then, once you've maxed those out,
go on your knees, do the same thing,
max them out again.
But keep it explosive, the whole entire time,
and as you come down, remember to control that descent.
Do not slam your body on the ground,
its gotta be complete control coming back down.
And remember, when doing these reps,
you wanna lift off.
So here we go.
So if you're having trouble doing these,
you can just push with as much intensity as you can.
If you can get off, even better.
But we're gonna try to clap our hands
to make sure that we have enough force
and velocity in each rep.
Let's go for it.
(hiphop music)
Whew!
(exhales)
Alright, we're almost done.
Moving on, you got Explosive Pullups.
Keep in mind, when doing these reps,
we're gonna have our scapulas rolled back and activated,
and when we pull, we're gonna be pulling to our chest,
to our body in this motion,
versus straight up and down.
Alright, let's go for it.
As explosive as possible.
Scapulas activated.
(hiphop music)
Whoo!
Alright, we're moving on to the last exercise.
We have Broad Jumps.
This move right here,
is pretty much as explosive as it gets.
Let's all do it together.
Ready?
One, two, three.
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You wanna jump as high and as far as you can.
(hiphop music)
Whew!
Alright, so that is the end of round one.
Three more rounds,
that becomes the routine,
and that does it for this video.
Thank you guys so much for watching.
Smash that like button if you enjoyed the video,
leave a comment down below,
share it with a friend,
subscribe, if you haven't already,
and get ready for next Sunday's video,
where I'm going to be doing an ab routine
with a pro skater,
and check out my vlog to find out more,
and to catch our skate session.
But you're gonna have to tune in to the next video,
which is Sunday, 8PM, USA Eastern Time.
And if you comment within the first 30 minutes,
you always have a chance to win some free THENX apparel.
So I'll see you guys next Sunday,
and the next time you don't have any weights,
just go ahead and start this Explosive Workout,
and for more workouts just like this.
Getting in the best shape of your life,
then sign up right now at THENX.com
and become a member to get full accesss
to all our workout programs, technique guides
and daily workouts are gonna have you shredded.
Download the THENX app in the AppStore
to take our workouts with you everywhere,
and join the millions of other THENX athletes
around the world making gains
and changing their lives today.
So thanks again guys,
and a quick announcement, we just dropped
new colors in the Heria Weight Vest.
Go on to Chrisheria.com check it out.
We've got orange and gray.
The orange one is personally my favorite one,
you can see me rockin' that all over Instagram.
And go ahead and follow me on Instagram,
if you haven't already,
and comment down below what pro skater
you think I collaborated with,
and I'll see you guys next Sunday,
mad love, peace out.
("Patient" by Chris Heria)
♪ Listen right here little mama ya bad ♪
♪ The way I make ya feel ♪
♪ Like you just got my back ♪
♪ The benny in the cool G ♪
♪ Do you know that I am ♪
♪ I ain't tryin' to brag ♪
♪ I'm gonna be patient ♪
♪ Money gonna come when it want to ♪
♪ I'm gonna be patient ♪
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