- What's up, elite Thenx athletes.
It's Chris Heria.
Welcome to another video of official Thenx.
Let's do this shoulder workout together.
Take out your phones, click the link
in this video description box,
and let's get it started.
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Alright, so let's get this shoulder workout started.
If you click the link in the video description box below,
it should take you to this page.
And here, you can see the stats of the workout.
So, as you can see, the duration should be 45 to 60 minutes,
the repetitions and times indicated
in the workout are goals.
You want to rest one to two minutes between rounds,
and rest 30 seconds between exercises.
Maintain perfect form, and as always, safety first, guys.
Remember super important, for every weighted exercise,
choose a weight that will challenge you
to reach the required repetitions.
So, the number is not important,
it's how you feel when you're doing it.
Alright, so as a warm up, we have v-ups for 30 seconds,
and then we have high knee raises, 20 seconds.
You wanna perform this routine three times
to complete the warmup.
We already completed the warmup,
we're going to move on to the workout.
The work is handstand pushups against the wall.
I'm personally going to do them without the wall.
If you can do it, do it along with me.
Then we're gonna move into military press
with the barbell, eight times.
Wall walk, maxed out.
Upright rows to forward extension
with the barbell, eight times.
Handstand shoulder tap, 10 times.
Tap lateral raises with the dumbbells, 10 times.
Tuck planche pumps, 10 times.
I'll be doing it in full planche.
Rear delt flyes with the dumbbells, 10 times.
You wanna perform this routine three times
to complete the workout.
So, let's get started, the first move,
if you click on the first exercise, handstand pushups.
So, let's go.
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Alright, so you wanna max those last ones out.
And the next exercise, military press
with the barbell, eight times.
Alright, let's go for it.
So, remember, the weight's not important
so the trick is to really get good at these movements.
Because the better you get good at these movements,
the better you get good at technique,
you'll already be able to do more reps right off the bat.
So, squeeze your hands when you do these.
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Let's see the next exercise.
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Alright, so we just went calisthenics exercise
to weight exercise back to calisthenics exercise.
The next move, wall walks, max 'em out.
Let's go for it.
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Alright.
Right about now, if you're doing this along with me,
you should be feeling it.
So, the next exercise, upright rows, forward extension,
with the barbell, eight times.
(electronic music)
Let's go for it.
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So, if you guys are having trouble doing this
with a barbell, you can always do this
with dumbbells as well.
So, let's go for it.
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One more for good luck.
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I really like that move because
it mixes a dynamic movement with that static
and a negative movement as well, so that's a great move.
Let's check the next move.
So from another weighted exercise,
back to another calisthenics exercise.
Handstand shoulder taps, 10 times, let's do it.
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Alright.
So the technique to that one is to really make sure
that your hip aligns with the side
of the arm that you're going to,
cause that's going to make it more centered
of gravity for your bodyweight.
So, the next move, I think we're almost done here.
Tap lateral raises with the dumbbells, 10 times.
One of my favorites.
Especially for getting with the planche
for all of you that are trying to get the planche out.
(electronic music)
But you wanna do this move with your arms straight
and locked out if you want to get the planche.
In this case, this is a strength and building
shoulder workout, so we're gonna do it
without our arms being locked out.
Here we go.
10 times.
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If you want to see what it looks like to be locked out,
this right here, scapulas forward,
up, arms straight, slow here, arms locked out.
But we're gonna really focus on the shoulders.
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Oh yeah, those are killer.
If you've never done those before,
you definitely want to try those.
Alright, so the next one, I'm almost positive
we're going back to a calisthenics exercise.
Cause I always like to switch it up, yup.
Tuck planche pumps.
Alright, so before we get started on these,
if you want to see exactly how to do the tuck planche pumps,
click the video to watch it.
I'm gonna do an advanced version.
So, for all you guys that can do these as well,
you can take these workouts and switch them up.
Here we go.
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Wow, so this one seems to be like the hardest on the list.
Oh my gosh.
So the technique to this is really to lean.
Once you figure out how to keep your arms straight
and locked out by pushing your scapulas forward,
it's all about that lean.
How much you can lean and push with your hands.
Like that.
Alright, we're at the last move.
Let's see what it is.
It's a classic.
Rear delt flyes, with the dumbbells, 10 times.
And then, we cap the routine.
You wanna be able to do this routine
three times to complete the workout.
So, here we go with the first round, let's do it.
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Alright, so there you got first round, finished.
We got two more rounds to go.
Excellent shoulder workout for calisthenics
and weight combination to step your game up.
For more workouts just like this,
to get in the best shape of your life,
definitely become a member at thenx.com.
You have full access as a member
to all our programs, technique guides, and daily workouts.
Don't forget, guys, we've got L.A. coming up
just around the corner, alright.
January 3rd all the way to the 6th, L.A. workshops.
Get ready for those, all of you that are signed up.
I can't wait.
Don't forget from the 7th to the 8th,
we'll be in L.A., at the Fit Expo.
Our booth is 1710, and we're super excited to see you.
If you guys like this music, Thenx music,
which we finally have available,
and if you guys want to support Thenx,
and all these videos and hard work that we put into,
have more behind the scenes footage.
All this brand new, cool stuff, including out music,
on our patreon.
So, go to that link, the link is in the description,
patreon.com/thenx,
and support there to also get a whole bunch more content.
Workout links just like these, just for you guys.
And of course, Thenx music, as soon as we get the singles,
we release 'em there first.
So, thank you guys so much for watching.
Until next time guys, peace out.
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