- What's up Thenx athletes? It's Chris Heria.
Welcome to another Thenx video.
Today, I have a pull-up challenge for you,
to test your strength, and surpass your limits.
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We're going to be challenging our pulling strength
with our back and our biceps using just our own body weight
through eight different levels.
Starting off with level 1, the easiest point progression
that anyone can do.
With every level you complete,
it's gonna get harder and harder.
And in order to pass a level,
you'll need to be able to do 12 reps.
Every rep must be done with perfect form,
meaning full range of motion and control.
And if you rush any reps, it doesn't count.
You'll also find that doing them slow and controlled
is a lot more difficult
and result in more strength and muscle gains.
Now doing any of these exercises alone from the challenge
may not be that difficult,
but what's going to make it difficult,
is doing them back to back
with only 20 seconds of rest in between.
Really putting your pulling strength, performance,
and endurance to the test.
So for those of you
who won't be able to complete the challenge yet,
you can still train for it.
Follow along, just increase the rest time
between each exercise.
And as you continue to train,
you'll be able to decrease that rest time
and eventually complete this challenge
and develop some real muscle, and strength.
So for everyone ready to get this challenge started,
all you need to do is download the Thenx App
in the App Store or Google Play Store.
Open up to the YouTube workout section.
You should be able to find this routine,
and smash the like button on this video
before we get started.
And make sure you have a pull-up bar and a short bar,
or a set of rings around.
And we're ready to go with level 1, Australian pull-ups.
Now this whole challenge
can be done with just a pair of rings.
If you don't have any, you can pick up a pair of ours
at thenx.com/shop.
You can also use a home dip bar, a home pull-up bar,
or even go to the park,
and they already have the whole setup.
So get yourself set up,
and let's go for 12 reps of Australian pull-ups
with perfect form.
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Straight from your heel, all the way to the shoulder.
Full range of motion, all the way to your chest,
all the way back down, squeezing your grip.
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- [Announcer] Heria music.
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- You go last two.
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All right. Congratulations.
We just passed level 1 for some of you.
That was a warmup,
but everybody should have been able to pass that one.
Let's go ahead and shake that off,
and get ready for level 2, Australian closed grip chin-ups.
Another one (indistinct), and maybe a challenge for others,
but still everybody should be able to pass level 2.
Let's get a chin up grip position, all the way down,
full range of motion.
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- [Announcer] Heria music.
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- Last two.
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All right. Nice little warm up.
Congratulations for everybody still hanging in there.
Now we're ready for level 3, Australian archer pull ups.
(upbeat music)
This time, we're going to increase the difficulty,
by pulling with just one arm.
So let's get back into an Australian pull up position,
pull one side, and the other side.
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- [Announcer] Heria music.
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- To the last two.
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All right.
We just beat level 3 and we're already 36 reps,
and I already feel a nice pump.
We're moving on to level 4 now, with chin-ups.
And this is where we may start to lose some people.
For everyone else that is starting to feel fatigue,
and can't complete this, just follow along any way.
Do as many as you can.
Eventually, the more you do this,
you're gonna be able to smash this challenge.
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- [Announcer] Heria music.
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- Last two.
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All right.
So by this point, if you've made it this far,
maybe 50% of us will be struggling
to move on to this next one, level 5, wide pull-ups.
(upbeat music)
We're already halfway there.
Everyone hanging in there, don't give up.
You don't beat it today, you'll beat it eventually.
Let's go for it.
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- [Announcer] Heria music.
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- All right. We are moving on.
For the few of you that are still hanging in there,
we're ready for level 6, open and closed pull-ups.
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As I said before,
these exercises individually may not be that difficult.
Doing them back to back with only 20 seconds of rest,
I can really feel the lactic acid build up.
(Chris sighs)
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- [Announcer] Heria music.
(upbeat music)
- We'll do the next one.
All right. I wasn't sure how many I did there.
So I just did an extra one.
We're moving on to level 7, inverted row chin-ups,
for 12 reps.
For the 10% of you that are still with me,
let's take these last couple of seconds.
Calm down, prepare for this next one.
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- [Announcer] Heria music.
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- Huh! We are officially 84 reps in.
And we are down to the last level, level 8.
That's going to be L-sit pull-ups, for 12 reps.
For the last 5% that's still going strong,
I know your arms, your back and your abs are killing you,
but hang in there.
Let's finish this last one strong.
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- [Announcer] Heria music.
(upbeat music)
- Last one.
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All right. There we have it.
Pull up challenge smashed.
If you're able to beat this, congratulations.
You have some serious pulling strength.
And if you didn't, you still got a great workout.
Save this video, train with it.
It's an excellent routine to build strength
and to build muscle.
You're finding it really difficult,
you can always increase the rest time
in between each exercise.
And eventually the stronger you get,
you start to decrease that time.
As soon enough, you're going to be smashing this challenge
in the best shape of your life.
So if you enjoyed this video,
definitely smash that light button.
It really helps you to recommend our videos to more people
and to show our appreciation.
You comment down below.
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synthetics gear with every upload.
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We post every single Sunday, 8:00 PM USA Eastern time.
For more of my content during the week,
make sure you're watching my blog channel.
That's youtube.com/chrisheria.
And make sure you're following me on IG.
I also do giveaways every post.
If you want a chance to be a part of that,
make sure you're following me on Instagram.
And don't forget to get this challenge on your phone.
And for more workouts, just like this,
getting in the best shape of their lives,
then download the Thenx App in the App Store,
or Google Play Store,
and get full access to all our daily workouts,
technique guides, and workout programs,
and join the millions of other Thenx athletes
around the world, not just looking strong,
actually training to be strong.
So thanks again so much for watching.
Let me know in the comments section how far you got,
and what you want to see in the next challenge.
And I will see you next Sunday,
8:00 PM USA, Eastern time, mad love, (indistinct).
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