- What's up, Thenx athletes.
It's Chris Heria
and welcome to another Thenx video.
Today, we're gonna be doing a full body workout,
engaging and building every muscle in our body
with just a pair of dumbbells in only 15 minutes.
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Now with all the distractions at the gym,
most people only complete their first set
by the first 15 minutes.
But today, we're gonna go straight through our workout
without wasting any time and minimal rest.
If you're ready to save time, get a killer workout
and build every muscle group in your body,
then all you're gonna need to do is download the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section
and you should be able to find this routine,
and properly follow along.
And aside from the Thenx app,
the only equipment we'll be using today
are a pair of dumbbells.
And if you don't have dumbbells,
you can always find something around your house,
like jugs of water or a book bag of books.
So with that said,
if you're ready to get started, then smash that like button.
We're first gonna start off with chest,
then move into back, then shoulders, then legs
and finish off with abs.
Every single exercise we're gonna be doing
for 45 seconds straight, with a 15 second break in between.
So don't focus on how many you're doing,
just focus on how well you're doing them
for the entire 45 seconds.
And if you're feeling fatigued, you can always slow down,
but trying not to stop
and save your breaks for the rest time.
So with that said, starting off with the first exercise,
engaging our chest, triceps, shoulders, and our core.
That's gonna be elevated pushups for 45 seconds.
So you get into position.
Now, if this exercise is too difficult,
we can always do it on an elevated surface
or just on the flat ground.
We go all the way down all the way up, 45 seconds.
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Remember, pace yourself, breathe.
And think about how perfect your form is,
not how many you're doing.
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In a nice, good construction.
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Last couple of seconds, here we go.
Five, four, three, two, and one.
All right.
Nice little warmup, next up is going to be bench dips,
which engage your chest, triceps, shoulders and abs again.
Let's go for it.
I'm gonna get an elevated surface,
come all the way down,
all the way back up.
Try to keep your form perfect,
using just your arms to come up and down.
Now, of course, if this is too difficult,
you can definitely do it on a higher elevated surface.
That's gonna reduce the amount of weight
that you're using and make it a lot easier.
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Squeeze your core, breath.
Try to do them as perfect as possible.
Five, four, three, two, last one.
All right, go ahead and shake that off,
and the next exercise we're gonna get into,
is going to be no jump burpees,
again, engaging our chest, triceps, shoulders and core,
and this time even our legs.
I want our beginners come down, if you can't do the pushup,
just get into a push-up position and stand up.
For everybody else, explode onto your feet, stand up.
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Really give it an explosion to get onto your feet.
When you're coming down, control it.
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Last 10 seconds,
five, four, three, two, and one.
We just have one more exercise for our chest,
which is also gonna transition us into back.
That's gonna be renegade row.
It's a push and pull exercise that's gonna engage our chest,
and our back, as well as our shoulders and our core.
Pick up whatever you're comfortable with for 45 seconds.
So we're gonna go down into a pushup, we're gonna come up,
row, down, up, row, keep it moving.
Control.
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Nice and steady.
You don't wanna do it too fast
and not get that quality contraction.
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Last couple of seconds, here we go.
Five, four, three, two, and one.
All right, go ahead, shake it off.
Now we're ready to move into our back,
engaging our hamstrings as well.
So the next exercise is gonna be dumbbell bent over rows.
Go ahead and grab the weights again,
have your feet shoulder width apart, big chest,
ham down, squeeze your core.
We're gonna row, from your shins all the way up.
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Make sure to squeeze when you got to the top.
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Here we go, last couple of seconds.
Five, four, three, two, and last one.
Hold it, all right.
Shake that off.
So the next exercise we're gonna get into
is gonna be single leg Romanian deadlift,
which again is gonna build our back, glutes, hamstrings,
rear delts in our shoulders, and our core.
So let's go ahead.
Pick up the weight, come down to your shin,
then right back up.
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Squeeze.
We're gonna do 22 seconds on each foot.
Then switch.
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Alright, last couple seconds, here we go,
three, two, one.
All right, a quick 15 second break.
Now we're gonna move into dumbbell deadlifts.
So stick with me,
after this one, we're gonna be officially halfway there.
So you wanna get your feet shoulder width apart,
shoulders up, chest up.
When it come down to our shins, come right back up.
Squeeze.
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Hang in there, we're almost there.
Here we go.
Five, four, three, two, and last one.
All right.
Now we're ready to transition into our shoulders
with this next exercise that's gonna be rear delt flys
with the dumbbells.
That's gonna target your back and your shoulders,
specifically your rear delts.
So to get into this position, come forward,
spread out,
control every move.
Squeeze your core.
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Last couple of reps,
five, four, three, two, last one.
All right, now we're ready to move on to the next exercise,
engaging the rest of our shoulder, medial and frontal delts,
with frontal and lateral dumbbell raises.
So for this one, I'm gonna pick up something lighter.
And have your feet again shoulder width apart, core tight,
frontal raise, come down nice and controlled,
lateral raise, nice and controlled.
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Squeeze and breathe.
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Last couple of seconds, here we go, three, two, last one.
All right, let's go ahead.
Put the smaller weights back down,
get the bigger weights back up.
Next exercise is gonna be getting into,
emphasizing on our bicep and our breakouts,
is going to be dumbbell curls plus dumbbell hammer curls.
After this exercise, we only have five minutes left.
So we're gonna start off with the curl.
Come down, go into a hammer.
The core tight, shoulder width apart.
Try to control every move.
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Last 10 seconds.
Five, four, three, two, and one
All right.
Now we just have five exercises left,
we're going to be transitioning from shoulders to legs
with dumbbell thrusters,
which effectively build your shoulders, your legs,
and your core all simultaneously.
Let's pick up our weight, up on the shoulders.
We're gonna squat, and then we get to the top,
we're gonna thrust.
Thrust, back to the shoulders, squat down.
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Last couple of seconds, here we go.
Five, four, three, two, last one.
All right, go ahead catch your breath.
Now we're ready to really emphasize on the legs.
We're gonna give the dumbbells a break this time
and move into elevated side squats, engaging your clods,
your glutes, and even your calves.
We're gonna put our foot on an elevated surface,
come as low as you can,
that the surface would actually allow you to.
And you're gonna pump it with one leg.
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22 seconds each side.
Last one,
switch.
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A couple of seconds, here we go.
Five, four, three, two, and one.
You should be feeling your legs right about now.
You're gonna move into the next leg exercise
that's gonna be dumbbell lunges.
So let's go ahead, pick up the dumbbells again.
Keep your core tight, big chest, take a step forward.
Come down, we're gonna alternate.
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If you find yourself losing balance,
try taking a wider step.
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Almost there.
Breathe.
Last 10 seconds, here we go.
Five, four, three, two, and last one.
All right, there we have it.
We're almost done.
We're gonna finish off this routine on the ground,
killing the abdominals.
We're gonna move into alternating leg raises
with the dumbbell.
So you wanna put the dumbbell up, feet off the ground,
engage your core, one leg comes up, and you alternate.
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Give it everything you got.
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Here we go, here we go, last five seconds.
Five, four, three, two, one
All right.
We're down to the last and final exercise.
We just emphasized on our lower abdominals,
now we're gonna emphasize on the top portion
with dumbbell sit-ups.
Give it a second to catch your breath,
grab your dumbbell, have your feet planted on the ground,
dumbbells up, sit up.
Let's go.
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You wanna push your dumbbell to the ceiling.
Breathe.
Almost there.
Last 10 seconds.
Five, four, three, two and one.
All right.
We made it.
Just 15 Minutes and we got a solid workout in.
And as you can see, I've got a crazy pump, and I'm drenched.
Sometimes we can get a crazy workout in the gym,
where you just worked out so slow
or take too many water breaks.
But you can't even break a sweat.
This is the perfect routine
for people that are trying to get in shape
and not waste time.
Now if you were able to complete this routine,
congratulations, you're on your way to building
a solid physique, not just looking strong,
actually being strong.
And keep coming back to this routine,
eventually you're gonna get stronger
and build more muscle.
You're gonna be able to go for more rounds.
And if you can do this for two solid rounds,
that's a serious workout.
And I guarantee it,
you're definitely gonna start seeing results.
And you can always increase the weight
or decrease the weight,
depending on how you're feeling that day.
So if you enjoyed the video and enjoyed the workout,
then definitely smash that like button.
We really appreciate it,
and it really helps you to recommend our videos
to more people out there and to show our appreciation.
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And don't forget to get this workout on your phone,
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crushing their goals and getting in the best shape
of their lives.
And with that said,
let me know when you wanna see in the next video,
what you're working on, I read all the comments down below
and I'll see you next Sunday.
And I love, peace out.
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