- What's up guys it's Chris Heria, welcome to the vlog.
For the last couple of days we've been training at home,
with dumbbells, without any equipment,
and we've been burning fat right here.
And for me, it's home,
but really you can do these workouts anywhere
with little to no equipment
and still get super strong and in amazing shape.
So today we're gonna sum up this home series
with a shoulder workout routine.
This is gonna be another workout routine
you can do anywhere, all you're gonna need
is the floor and the wall.
But like I said in the last video,
if you went over to chrisheria.com,
picked up your weight vest, then we're ready to
take this workout routine to the next level.
You're gonna maximize your gains,
make a lot more progress, and you're gonna
be able to do the same thing with all your other workouts
when you add your weight vest.
So let's go ahead and get this workout started.
Open up the Heria Pro app
on your phones, hit "strong shoulders".
we're gonna go ahead and get this workout started.
Alright so for the warmup we have 50 pushups and 50 squats,
for a total of 2 rounds, and you guys know how it works,
if you need to check your form or if you
don't know how an exercise is supposed to look like,
go ahead and click on the video.
Go ahead, check your form,
and then after, we're gonna go ahead and input
how many reps we actually did.
So lets knock out this warmup real quick.
(slow electronic music)
Alright, so let's go ahead, input those last reps.
50 pushups and 50 squats.
Perfect, now we're ready to get started.
So for the first exercise we have handstand pushups
and keep in mind when you're training shoulders,
you wanna hit all the heads in your delts.
Your frontal, medial and rear
so throughout this workout routine,
we're gonna be trying to get a full shoulder workout.
So the selection of exercises were carefully chosen
and it's important to train each one
if you really wanna get stronger shoulders
and avoid muscle imbalances.
And what I specifically like about handstand pushups is
it starts to emphasize more on each delt
depending on the depth of your handstand pushup
as well as the angle of your body so make sure to get
full range of motion when doing this exercise.
If you can't do handstand pushups against the wall
then go ahead and do elevated pipe pushups or pipe pushup.
Let's get it started, 10 reps.
(slow electronic music)
Yeah that's a whole lot tougher with the weight vest on.
Let's go ahead, check that move off the list.
So if you wanna go ahead and check your form,
click on the move.
Perfect, lets go ahead and put how much we did.
10 reps, we're ready for the next move,
it's gonna be wall walks, one of the best
moves in my opinion for shoulders.
If you've never tried this move, well,
here's your first chance and for those of you
with the weight vest on, good luck,
which by the way you can always adjust the weight vest
if it's too much weight with all the weight.
You can go ahead and open up the flap, take some out.
Train with the vest lighter,
and when you've gained some strength,
put the weights back in and get to work.
So we're gonna go for these wall walks right here.
Wooh!
So that's a pretty tough one,
we are just getting started.
Let's go ahead and put how many you did, wallwalks, 5.
Now this next one is gonna be wall walks side to side.
Now for this exercise, instead of going up and down,
we're gonna go all the way up against the wall and
then we're gonna to the side and back.
And what I love about this exercise is that
as you're moving to one side you're
engaging more of your medial and rear delt,
depending on the angle and position of your body.
A lot of exercises start with one engagement
and emphasizes on that one engagement
throughout the entire repetition.
But when it comes to these exercises specifically,
as you're going through the motion and the full range
of this movement you're gonna
start to transition the emphasis on your delts
through a range of motion and through a repetition.
It's a lot different than just
pumping lateral raises and it's also gonna take
a lot more effort in your shoulders because you're
gonna need the strength of all three heads combined
to really execute this exercise.
So let's go ahead and go for it.
For those of you that are having trouble
with the wall walks, you can go ahead
and just walk up to as high as you can comfortably
and do this exercise with me.
Same thing for the wall walks that we did previously.
Let's go ahead and get these started.
Alright, so I don't know about you but
my shoulders are starting to burn for sure.
Alright let's go ahead and knock those out
right off the list and next we have handstand shoulder taps.
Now if you're feeling fatigued at this point
or if you're just not yet ready for handstand shoulder taps
you can go ahead and do this move
in an elevated pipe position or in a normal pipe position.
Let's go ahead and go for 10.
Alright, now my shoulders are burning.
Let's go ahead, knock those out.
Next one we have is a planche 90 degree hold
and for those of you that cant yet get your feet
off the ground, you're gonna go ahead and
hold the bottom of a pseudo pushup.
Let's go ahead and do it.
For a total of 15 seconds. Let's go for it.
Alright, now if you've never tried that move,
you definitely need to.
Holding is a great method for building muscle and strength.
Builds crazy endurance and
also hits those deep muscle fibers.
We're gonna go ahead, check that
right off the list, how many you actually did,
and now we're gonna do an exercise that
really emphasizes on the rear delt.
On of my favorite, another isometrics,
it's gonna be a reverse plank hold.
So you're gonna put your hips up, as high as you can,
arms straight, hold for 30 seconds.
Try to push your scapulas down, push your arms down,
as hard as you can while
lifting your hips as high as you can.
Phwooh!
Alright, we are making our way through this routine.
Let's go ahead and check off that move.
We have one last exercise to go, its gonna be
side plank up and down.
Side plank position, make your hips drop,
bring your hips all the way up,
and since we're really emphasizing on the shoulder,
try to get a nice stretch, go as high as you can,
and then bring it all the way down.
Make sure to emphasize that lift
from your shoulder as well as your obliques.
And there goes round 1, let's go ahead,
input that last exercise.
Congratulations guys, we just passed round 1.
We got 3 more rounds to go.
I'm gonna finish this workout routine
but thank you guys so much for watching.
Smash that like button if you enjoyed this workout video,
or the workout series from home.
In fact let me know what you want the next series
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go ahead and pick one up at chrisheria.com.
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then go and head to thenx.com/blog/events.
Be sure to check up on our schedule to see
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or we're gonna have a workshop.
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before we're all booked up and
I'll see you guys next Thursday.
My love, peace out.
(gunfire)
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