- What's up elite Thenx athletes,
it's Chris Heria.
Welcome to another video of Official Thenx.
Today, I'm gonna teach you guys how to get stronger.
So open up to the weighted calisthenics program
in your Thenx app,
go to Part Eight, Day Two, Pull and Push Day.
Let's get started.
(upbeat instrumental music)
Alright, so let's get started.
Today we're gonna focus on
how to get stronger.
And there's three main components to that.
That's either one, you add more weight.
Two, you do more reps,
or three, you do it in a faster amount of time.
Not do your movements as fast as you can,
but do your movements and rest for a shorter period of time
so you start working out again a lot sooner
than you normally would.
Today, we're gonna focus on all of those but we're mainly
gonna learn adding more weight, okay?
And I don't mean by adding more weight
on the bench press.
I mean, adding more weight to your body.
So, one of the things I really stress
is that you don't want to go and pick up
and add more weight on to your body
like dumbbells and barbels and stuff like that
if you can't even control your own body weight.
So master your own body weight first,
master your pull ups,
master your dips,
your push ups, all the basics of calisthenics
and then move on to start adding more weight
on to your body and challenging yourself.
Seems more logical, right?
So today, we're gonna do just that.
So today we're gonna do a weighted calisthenics
workout from the weighted calisthenics program.
On Part Eight, of the Intermediate Weighted Calisthenics
Program, Day Two Pull and Push.
So we're gonna be doing a pull and push day.
So if you open that up,
you'll see the warm up is jumping squats
for 30 seconds, jumping jacks, 45 seconds,
L sit hold for 30 seconds and you want to perform that
two times to complete the warm-up.
We just finished the warm-up.
We're gonna get right into the routine.
And the routine is dips, 20 times.
Then we're gonna move into pull-ups 12 times.
Diamond to regular push ups,
we're gonna max those out.
Then we're gonna go into chin ups, maxed out,
close tricep extensions, max those out.
Commando pull ups, 12 times.
Skull crushers, 12 times.
And lastly, we're gonna finish off
with push ups and we're just gonna
max those out.
So as you can see in this workout,
we are doing already two of those things.
We are adding weight, which is the weight we are adding
onto our bodies.
And two, we are doing more reps
and how are we doing more reps?
By adding a lot of maxing out exercises.
A lot of times when people are working out,
they go to a specific number
or they really just do up to 10,
something really, really generic.
They never really push themselves trying to really go
and do as much as you can.
And you know what?
It's not the first 10 reps that are gonna get you
to the next level.
It's the last two reps, the ones that you push yourself
when you feel like you can't go on anymore,
that when you're starting to build muscle
and that's when you really starting to grow.
So, when you feel like you can't go anymore,
that's when you're gonna go even harder.
Alright?
And then for the third component of doing it faster,
I'm gonna try to decrease my rest.
I'm gonna try to rest as little as I can
and push the whole way through
but I'm not gonna sacrifice the quality
of my workout, alright?
I'm gonna try to do it,
some good form.
So let's get started.
Here we go.
(upbeat instrumental music)
So, the cool thing about these
these workouts is they're very dynamic, you know.
You can do it strictly to how it says
or you can put your twist in it.
As you can see, it says, "Weighted".
So you choose the weight that's comfortable for you.
You can choose a weight vest,
you can choose a plate.
You can choose ankle weights, you know.
It's, you want to do it to where it's challenging you
and you want to do it to where you reach
the requirements it's asking for you,
challenges you to reach it.
So even if it says do four dips,
I'm gonna do four dips.
It's not gonna challenge me to reach it for this.
I'm gonna have to put on three more plates
to make it challenge me.
Alright?
So I'm gonna do my dips, at least some of them
on the rings and then I'll finish the rest over there,
just to keep it challenging.
(upbeat instrumental music)
Last one.
Whew!
Alright.
That last one I tried it go in deep,
tried to push it out.
Alright, so lets keep it going.
I love rings.
You guys should already know that.
Ring program coming really soon
on the Thenx app.
This whole stabilization, will really take you
to the next level.
Alright, moving on.
I'm gonna bring my weight with me.
So I did 10 dips over there.
I'm gonna finish the rest of my dips over here.
We have 20 dips.
Let's go for it.
(upbeat instrumental music)
Whew!
Alright.
There you go, 20 dips.
First exercise down.
If you guys don't know
how to do any of these moves
or you wanna check your form,
just click on the video.
Next move we have, pull ups, 12 times.
(upbeat instrumental music)
Alright, 12 pull ups.
Not that bad.
I'm gonna keep this weight on.
Let's keep it moving.
If you guys wanna time yourself,
like I was saying,
do it in a faster amount of time,
or check how long you're resting.
Hit the little button right there.
You see you have a timer for each
individual exercise.
Also a timer for the over all workout
all the way at the top,
so you could see how long you've been training for.
So if you're taking more than an hour
to finish these workouts,
you gotta move it.
You gotta go a lot faster, man.
Push it.
Get a workout partner.
Challenge each other.
Alright, so we're going into pull ups.
Let's do it.
(powerful instrumental music)
(exhales)
That last one was tough.
But that's exactly how you want it to be,
struggling at that last one
barely making it.
Okay, what do we have next?
Diamond to regular push ups.
Max out.
Click the video,
if you don't know what it looks like.
(powerful instrumental music)
Alright, we got this.
I'm gonna take this off.
Let's go for it.
(powerful instrumental music)
Alright, moving on.
Diamond to regular push ups.
You wanna max these out.
I'm gonna hit the timer.
See how long we're gonna go for.
Let's go for it.
(powerful instrumental music)
Whew!
Alright.
Keep going.
We've got three more rounds of this.
Next one's,
chin ups.
Weighted vest.
They're all weighted.
Max them out.
Let's do it.
(powerful instrumental music)
For that last one,
alright come down.
(exhales)
Oh, yeah.
Alright.
Dang, I'm starting to feel that now.
(laughs)
That's good.
Alright, close tricep extensions.
That's next.
Let's go for it.
(slow instrumental music)
(powerful instrumental music)
Whew!
Alright.
Jesus.
Yeah.
I'm starting to feel that.
So my body wants to take a break right now.
But the thing about weighted calisthenics
is that the longer you wait,
honestly, the harder it gets to start again.
So I'm just gonna keep it going.
So next we have Commando pull ups.
12.
Let's go for it.
(powerful instrumental music)
Wow.
As you can see, couldn't even get that last one.
Barely.
Oh my gosh, that's how you want to be
at the end of these reps.
Okay, skull crushers is next.
And then we have push ups.
Let's go with the skull crushers right here.
When you take this vest off,
oh my, God, you're gonna be flying.
(powerful instrumental music)
Last one.
Whew!
Oh, my God.
Alright.
Now you're feeling it.
You see, I mean, it's very clear
if you don't find yourself training like this
pushing yourself to the limit,
you need to step it up.
You're not gonna take it to the next level.
You gotta be doing it like this.
Here we go.
Last ones, push ups.
(powerful instrumental music)
Whew!
Alright.
That's the last exercise.
Well, that's round one guys.
You got three more rounds to go.
As you can see, I'm drenched.
Man, this is super tough workout.
The cool thing is that the next round's a round
you can take out some weight
so that you keep hitting the same repetitions
that it's asking you for,
but you're able to do it
'cause you're gonna be a lot weaker
the second round, third round,
and fourth round.
So it's okay to slowly decrease the weight
with each round guys.
But, if there's an important thing you can
take from this video,
it's one, If you're trying to get stronger.
Add month weight,
two, do more reps,
and three, decrease that rest time.
Go right back in there,
and kill it.
Thank you, guys so much for watching.
For our complete workout routines,
complete workout programs
to get in the best shape of your life,
full access, just become a member.
Go on right now, Thenx.com
download our app.
It's in the link description
in this video,
and let's get that training started.
Let's get you to the next level.
Thank you guys so much for watching.
If this helped you,
comment, like, share, subscribe.
Tell all your friends.
Til then, see you next time.
Peace.
(slow instrumental music)
What's up, elite Thenx athletes.
Welcome to the calisthenics and weights program.
(powerful instrumental music)
In this program, we've integrated
weight training, with calisthenics exercises
to give you an eight part program
that's gonna get you to the next level.
Get ready for some serious game.
The duration of these workouts
should be about 45 to 60 minutes.
The repetitions and times indicated
in these workouts, are goals.
You want to make sure to rest
one to two minutes between each round
and 30 seconds between each exercise.
Always maintain perfect form
and always safety first.
For each weighted exercise,
it's super important to choose
a weight that is gonna challenge you
to reach the required repetitions.
So you guys ready?
Let's do it.