- What's up THENX Athletes, it's Chris Heria.
Today, we're gonna be going through
a complete full body workout,
strengthening and building all the muscles within our body
in just 10 minutes with only a pair of dumbbells.
And if you don't have a pair of dumbbells,
you can always find something to lift around your house,
like a jug of water or a book bag full of books.
Now, the routine we're gonna be doing today is short enough
that you can do it at any point of the day.
And the exercises we'll be doing today
will mostly be compound exercises,
meaning that we'll be engaging multiple muscle groups
to perform an exercise,
allowing us to burn more calories
and build more strength and muscle
in a shorter amount of time.
And to make this a complete full body workout,
we're gonna finish off this routine
with some accessory exercises
to ensure that we're effectively hitting
all the muscles within our body.
So if you're ready to get 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.
Smash the like button on this video before we get started,
and then we're ready to go.
I want you to open up the workout on the app
and do the warm-up first.
You wanna make sure that you're properly warmed up
before we start this routine.
Once you've done so,
we're gonna go for 10 exercises for 45 seconds each
with a 15 second break in between.
Now regardless of your fitness level,
I want you following along.
For every difficult exercise,
I'll be giving an alternative easier exercise
for you to do instead.
The most important thing is that you're choosing a weight
that's gonna challenge you,
but also allow you to complete the exercise
for the full 45 seconds.
So with that said, grab your dumbbells.
We're gonna get into the first exercise,
that's gonna be push-up dead lifts for 45 seconds.
Now if your dumbbells are too heavy or if you only have one,
you can do this exercise with just one dumbbell.
Everyone else, I want you doing the full movement.
And remember, don't worry about how many you're doing,
focus on how well you're doing every single rep.
So we're gonna start from right here.
Drop down.
Push up,
come right back up.
You don't need to rush this.
Make it as perfect as possible.
(upbeat electronic music)
Squeeze the core.
Almost there.
Here we go, last 10 seconds.
Five, four, three, two, and one.
Whew, there we have the first exercise,
working your chest, your back, shoulders, triceps, glutes,
quads, hamstrings, and even your abdominals.
And now, quickly getting into the next exercise,
we have thrusters.
We're all gonna be doing the same exercise.
If it's too difficult, just use one dumbbell.
We're gonna bring them up.
Go into a squat, thrust up.
As you squat up, we're thrusting at the same time.
Remember, focus on the quality.
Don't worry about how many you're doing.
(gentle electronic music)
Almost there, keep it up.
Here we go, last 10 seconds.
Five, four, three, two, and one.
Whew, there we have a killer full body movement again.
Now we're ready to move on
to one of my favorite compound exercises with the dumbbells,
that's gonna be deadlift bent over rows.
If your dumbbells are too heavy or if you only have one,
just use one.
You want your feet shoulder width apart,
big chest, come down into a deadlift to your shins.
Row.
Come right back up.
Back down, row.
(gentle electronic music)
Keep up the pace.
Squeeze, control your breathing.
Last 10 seconds, here we go.
Five, four, three, two, and one.
Ooh, we are flying through this routine.
By now, we've hit every muscle in our body,
effectively, at least once.
Now for the next exercise,
we're gonna be getting to single arm dumbbell swings.
So grab one dumbbell, take a wider stance.
Put 'em through your legs,
thrust with your hips, bring it up to your eyes.
We're gonna do 22 seconds for each arm.
Last 10 seconds.
Five, four, three, two, and one.
Switch, through the legs, out.
Thrust with the hips.
Last 10 seconds.
Five, four, three, two, and one.
Whew, we just smashed our shoulders, chest, traps,
glutes, quads, and our abdominals.
Now coming up next, we have a leg killer
that's gonna be dumbbell squats plus lunge.
So pick up your weights,
whether you're gonna use one or two.
Have your feet shoulder width apart.
We're gonna go down to a squat, come back up.
Start with the right leg, take a lunge,
squat again, lunge with the left leg.
Pace yourself.
(throbbing electronic music)
Don't give up, stay strong, almost there.
Last 10 seconds, here we go.
Five, four, three, two, last lunge.
(exhales) All right!
Woo, the next exercise we're gonna get into
is gonna be diamond push-ups. These are done on the ground,
but for my beginners out there
I want you to do it on an elevated surface.
That's gonna alleviate some of your body weight
and actually allow you to do it for 45 seconds.
So get into position,
we're going all the way down, all the way up.
Focus on the quality.
Don't worry about how many you're doing.
Just focus on how perfect you're doing them.
(gentle electronic music)
Last 10 seconds, stay strong.
Five, four, three, two, and one.
Whew, just took a break from the weights right there.
But diamond pushups
is one of the best pushing exercises you can do.
Now we'll just finish off this routine
with some accessory exercises
to ensure that we're effectively hitting
every muscle in our body.
So next up, we're gonna kill our biceps
with curls plus hammer curls.
So big chest,
we're gonna curl up, down, hammer.
Focus on the quality.
Try to eliminate any momentum you may have.
You wanna work going up
and work the negative as well.
(gentle electronic music)
Last 10 seconds.
Five, four, three, two, and one.
Whew, we're flying through this routine.
We just have three more exercises to go.
We just smashed our biceps and our brachialis
with that last exercise.
Now we're gonna finish off our triceps
with tricep kickbacks.
Lift the dumbbells,
wanna have a big chest,
lean forward, kick back.
(gentle electronic music)
Last 10 seconds.
Three, two, last one.
Whew, sheesh, my triceps are on fire.
Next exercise we're gonna finish off our shoulders
with lateral raises.
Now for this next exercise
you really don't need a lot of weight.
So you can go ahead,
pick up a lighter set of dumbbells or two books,
whatever you have in your house.
You want your chest out, squeeze your core.
Hands all the way up to your sides, right back down.
Pace yourself, breathe.
Nice and controlled.
You should be focusing on the quality of your contraction.
(gentle electronic music)
Last ten seconds, here we go.
Three, two, last one.
Whew!
All right, your shoulders should definitely be on fire.
We're gonna finish this routine off shredding
and making our abs pop
with this last exercise, dumbbell chair sit ups.
Go ahead and grab one dumbbell, other hand on your shoulder.
Act like you're sitting in a chair.
You can go 22 seconds with one arm, and then switch.
Try to touch the ceiling.
Last 10 seconds.
Five, four, three, two, last one.
All right, let's go ahead and switch.
Last reps, give it everything you got.
Last 10 seconds.
Five, four, three, two, and one.
Whew, that last one was definitely a killer.
(exhales) There you have it.
In just 10 minutes
you have a complete full body workout.
Burning calories, fat, and getting shredded
while simultaneously building solid, lean muscle
with just a pair of dumbbells
not just looking strong, actually being strong
right from the comfort of your own home
or wherever you're at.
So congratulations for completing this routine.
You're on your way to building a solid physique.
Not just looking strong, actually being strong.
And the more you do this workout,
the stronger you're gonna get.
Eventually you're gonna be able to go for multiple rounds.
And to benefit the most out of this routine,
you wanna be able to do it
for a total of two to three rounds.
Now, if you're just getting started,
you can actually split this up throughout the day.
Remember, it only takes 10 minutes to complete this routine.
And soon enough, you'll be able to do
all three 10 minute rounds in one training session.
So thank you so much for watching
and doing this workout with me.
If you enjoyed the video, definitely smash that like button.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
And to show our appreciation,
if you comment down below within 30 minutes of any upload,
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the most advanced skills step-by-step,
like the full planche, muscle up, human flag,
and so much more.
And daily workouts are gonna have you
in the best shape of your life.
Make sure you download the THENX app
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And for more of my content during the week,
make sure to follow my vlog channel,
that's youtube.com/chrisheria.
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So if you've ever wanted to get one of our weight vests
or workout apparel at the lowest price of the year,
shop now while our entire stores are 15% off everything.
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black and pink vest and so much more.
Check it all out at chrisheria.com
as well as thenx.com/shop.
And with that said, I'll see you next Sunday
at 8:00 PM USA Eastern time.
Happy New Year, happy holidays,
mad love and peace out!
(gentle electronic music)