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- What's up Elite ThenX athletes, it's Chris here.
Welcome to another video of Official ThenX.
Now aside from getting enough protein and proper recovery
the only thing you really need
to build muscle is resistance.
Now when you think of resistance
you probably think that you need weights
but there are actually other forms of resistance
other than weights like body weight, resistance bands,
even training in water is a form of resistance
and each one is effective and have their own benefits.
For example when you're using weights
the amount of force that's being applied to the exercise
is always gonna be consistent
throughout the entire duration of that movement.
Meaning whether you're at the bottom
or the top of that exercise
you're still gonna be feeling the full force
of whatever amount of weight that you're working with
versus using something like resistance bands
which progressively increases the force
as the band expands and as you reach peak contraction
during an exercise.
So free weights will feel heaviest
at the beginning of the movement
while resistance bands make your muscles work harder
at the peak of your contraction.
Both are beneficial for building strength and muscle
but either way your body is working against resistance
and that's what gives your muscles an effective workout
and allows you to see results
but one thing I really like about resistance bands
is because they're so small and portable
you can take your workout with you anywhere.
Resistance bands are a great way
to take your whole gym with you when you travel.
Each band has its own amount of resistance
and there are many resistance band exercises
that can easily be done in a small space of a hotel
or even your home.
Just one resistance band can replace an entire dumbbell rack
and with the band you can simulate any exercise,
meaning that you can work out any muscle in your body
just with this and today I'm gonna show you how
with a full body workout routine
only using resistance bands.
Now before we get started if you need some resistance bands
go to thenx.com/shop, pick yours up,
and start taking your training to the next level.
And of course
to get the workout routine that we're doing today
on your phone as well as all our workout programs
and technique guides
getting you in the best shape of your life,
download the ThenX app in the app store.
Now if you're ready to get started
open up the ThenX app to the YouTube workout section
and you'll find this workout.
Now like I said,
we're gonna be working every muscle in our body
and the first muscle group
we're gonna be working on is legs.
We're gonna be doing squats with the resistance band.
All right let's go ahead and step on the inside.
Squat down, bring it over, come up.
Just like a barbell squat.
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All right so there we go for legs.
Now we're gonna be moving on and emphasize on our chest
and we're gonna do that with a pushup and for pushups
you're gonna wanna choose a lighter band
than the one we already used.
As I said before,
each resistance band has its own amount of resistance
so choose the one that's gonna challenge you
but allow you to perform the exercises properly
with perfect form.
So I'm gonna apply extra force with the resistance band
to our pushup.
You wanna give it a little twist
and then hold it on both sides of your hands.
Keep it behind your back
and line it up right under your delts like this.
We're gonna go right down to the ground.
You're gonna come all the way down and when you come up
you're gonna feel that the top of your contraction
has the most amount of force on it.
So as you begin to push up
you're gonna feel it getting harder and harder.
Let's go for it
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All right, now that we hit our chest
we're gonna move on into our back.
The next exercise we're gonna do is single arm rows
with the resistance band.
Now if you're in an open space
you can put the resistance band down on the floor,
go ahead and step on it,
and you can give yourself the amount of resistance
that you wanna work with.
From here you wanna pull straight up,
make sure your back is flat and you're squeezing
your scapulas and your back every single time.
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All right, switch arms.
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All right, now there's other various ways
to do this exercise.
You can switch the angle up
to engage more different areas of your back.
For example, if you can attach the resistance band
to a handle you can do the single arm row upright
and feel a different type of contraction.
So incorporating these different variations
will make your back even stronger.
Now the next muscle groups we're gonna move into
is gonna be a combination of our legs, glutes, core, back,
traps, and even your shoulders.
We're gonna be able to engage all those muscles
using one exercise, deadlifts.
Now for deadlifts we're gonna be using a heavier band.
So let's pull out the green one again.
Let's go ahead and step on it.
Give yourself as much resistance as you wanna be using
for this exercise.
From this squat position
you wanna have your shoulders retracted, your back straight,
come straight up.
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All right, so there we have the deadlift.
Now of course the wider your stance
the more you're taking up of the resistance band
and that's gonna increase the resistance.
So now let's move on to biceps.
We're gonna be engaging our biceps using bicep curls
and like I showed you before,
these exercises can be executed in different variations.
If you don't have anywhere
to tie or loop your resistance band around
you can always step on it
to keep the resistance bands stationary
when you're doing exercises but you can always switch it up
but tying it to something like a handle
will always give your muscle a different type of engagement
when doing that exercise for even more muscle development.
Now let's go for these bicep curls.
All right go ahead and put your feet
on top of the resistance band.
Make sure it's nice and even.
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Just like a normal curl
as if you were doing it with dumbbells.
Although you will feel it get a whole lot harder and heavier
at the peak of your contraction.
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All right, next muscle group we're gonna be moving into
are gonna be triceps and to engage our triceps
we're gonna be using tricep kick-backs.
Let's get right into it.
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You wanna keep your back flat, bring your arm all the way up
till you have a 90-degree angle and go straight back.
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All right, switch it up, back straight.
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All right, so there we have tricep kick-backs
and of course the other variation
would be to tie it to a handle
and doing this exercise upright position.
Now that we got triceps out the way,
now we're gonna move into one of our last muscle groups
emphasizing mainly on our shoulders with lateral raises.
All right give it enough slack that you're comfortable with.
Keep your arm tight, your shoulder engaged and retracted,
a tight grip on your hand.
You're gonna go ahead and pull all the way up
and all the way back down 10 times.
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And of course the same thing can be applied
to your frontal delts as well
if you were to pull right up in front.
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All right, but we're gonna move on to the last muscle group
and that's actually gonna be your abdominals
and to get our abs shredded with the resistance band
we're gonna be doing seated in and outs.
Let's max those out.
Now for this exercise it's gonna be most effective
if you loop the resistance band
around something stable and secure.
We're gonna do down on the ground,
put the resistance band around our feet,
and you wanna bring your knees into your chest
as tight as you can and then all the way back out.
Let's go for it.
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All right, I definitely feel my abs on fire woo!
And that's gonna be it for round one
and that's how you get a full body workout
working out all the muscles in your body
with one simple thing that you can take absolutely anywhere,
a resistance band.
So if you enjoyed the video and the workout
definitely smash that Like button
and share this video with a friend
that's trying to get shredded
but may not have access to a gym
and definitely comment down below,
let me know what you're struggling with
and what you want me to make the next video about
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And don't forget to get this workout on your phone
and more workouts and workout programs just like this
getting you in the best shape of your life
and sign up to thenx.com.
Become a member and get full access
to all our workout programs, technique guides,
and daily workouts.
They're gonna have you in the best shape of your life
and be sure to download the ThenX app in the app store
to take our workouts with you everywhere
and join the two million
other ThenX athletes around the world
getting in the best shape of their lives right now.
Lastly, before I go thank you guys so much.
We just hit 10K followers on my SoundCloud.
I'm so happy all of you guys love my music
and I'm gonna be dropping at least 10 to 15 tracks
in the next couple of days.
If you wanna know exactly when they're gonna drop
I'm gonna announce it first on my Instagram
so make sure you're following me.
That's Chris Heria and almost every single post I do
I always do some type of giveaway anyway.
So if you want a chance to be a part of that
make sure you're following me on IG
and remember guys if you need some resistance bands
or other type of equipment
that's gonna take your training to the next level
visit thenx.com/shop where you'll find resistance bands
and a whole bunch of other equipment
that you're gonna find helpful during your training
and with that said
I will see you guys next Sunday at 8:00 PM.
Made love, peace out.
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