- What's up, it's Chris Heria.
Welcome to another Thenx video.
Today, I'm gonna be taking you through a quick
and effective warmup that you can do before every workout.
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Now, a warm-up is meant to literally warm up your body
by raising your body's temperature
and increasing the blood flow to your muscles
in preparation for the real workout to come
without completely fatiguing you
and allowing you to reserve the majority
of your energy for the actual workout.
And as your body temperature rises,
your muscles become more elastic,
improving your strength, speed,
and range of motion as your joints reach
its maximum movement potential.
Warming up before a workout also reduces muscle soreness
the days following your workout,
as well as reduces the risk of injury
by overstretching a muscle
as warm muscles contract stronger and relax faster.
Of course, since we wanna warm up our body,
we're gonna save the static stretches
where you would hold a position
for an extended period of time
for after our workout, the cool down.
Additionally, you may wanna do specific warmups
for specific activities or workouts.
So if you're going running or have a leg day,
you wanna primarily focus on light,
lower-body-oriented exercises for your warmup.
If you're working out your chest,
you wanna focus on light, upper-body exercises.
And if you're gonna play a sport or any physical activity,
then I'd recommend a full-body warmup.
And even if you don't plan on working out
or doing any physical activity,
doing this workout every single day
is gonna benefit you a lot more than you doing nothing.
So today I'll be taking you
through my full body warmup routine
that you can do every day before any workout
or physical activity that's gonna warm up
every single muscle in your body.
So if you're ready to get started,
all you're gonna need is to make a little bit of space
and to download the Thenx app in the App Store
or Google Play Store, so that you can properly follow along
with this routine.
Open the Thenx app to the YouTube workout section.
You should find this routine, make sure to save it,
so that you can always do it before any workout.
And we're ready to get started.
This warmup is gonna be seven exercises for 45 seconds on
with the 15 second break in-between each exercise.
If your fitness level is more intermediate,
I want you to doing it for 40 seconds straight
with a 20 second break in-between.
And if you're a beginner,
I want you to doing it for 35 seconds
with a 25 second break in-between.
The first exercise we're gonna be going for is Butt Kicks.
Go at your own pace
and bring your heels to your glutes.
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You wanna make sure that you're getting
a really nice stretch in your hamstrings,
waking up your core.
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Get a nice little bounce,
get a nice little rhythm going,
and really bring your heels up.
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And warming up our calves as well
and bringing up our heart rate.
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Make sure you're regulating your breathing.
You definitely don't wanna be gassing yourself out
in the warmup.
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Five,
four,
three,
two,
and one.
All right, next exercise is Jumping Jacks.
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Take a second to catch your breath.
Breathe in through your nose,
out through your mouth.
Let's go for it.
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Squeeze your core,
and get full range of motion.
Remember to regulate your breathing the whole time.
Don't breathe too hard,
and start gassing yourself out.
And this is perfect practice,
so that you can practice while you're actually working out
and breathing at the same time.
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Almost there.
Five,
four,
three,
two,
and one.
All right, second exercise down.
Next, we're gonna be going on to the floor.
We're gonna be going for Alternating Side Planks.
So we'll get to a side plank position like this.
Come on to one side.
Alternate sides, all right?
Ready?
Let's go for it.
When you get to one side, really stretch.
Feel your back engage.
Alternate, squeeze, so that you can keep your balance.
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Firing up the core, shoulders,
arms, stabilization muscles.
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Should've squeeze the back.
Last couple of reps.
Five,
four,
three,
two,
and one.
All right.
Next exercise we're gonna getting into
is gonna be In And Outs, Open & Closed.
So let's get into a push-up position.
You're gonna jump all the way in,
all the way out.
Jump out, jump back in.
Now, if you're just starting off,
just jump as high as you can,
and keep it moving.
Let's go for it.
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There you go.
Five,
four,
three,
two,
one.
All right.
Let's move into the next exercise.
Laying down,
this is gonna be Star Crunches.
So we're gonna get into a star position.
One hand is gonna be flat on the ground,
the opposing arm is gonna come up,
touch the outside of your ankle,
come back down, then alternate.
Squeeze your core
and really stretch every single rep.
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Come up, reach for your ankle.
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Remember, you don't have to kill yourself,
you don't have to go super fast.
Just go at your own pace, this is just a warm up.
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Almost there, couple more reps.
Five,
four,
three,
two,
and one.
All right, let's get back up.
Next exercise we're gonna get into working our legs.
We're gonna be going for Alternating Side Lunges.
So I'm gonna start shoulder width apart, back straight.
We're gonna go one side,
then the other side.
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Almost there, couple more reps.
Here we go, five,
four,
three,
two,
and last one.
All right, last exercise to go, we're gonna do Burpees.
But to reserve the majority of our energy
for our main workout,
we're gonna be doing these Burpees without any jumps.
Now, if you're just getting started,
you can just get down, jump out,
jump back up and stand up.
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Or you can come down, push up, stand up.
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Let's go for our last one.
Let's make it count.
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Last 10 seconds.
Nine,
eight,
seven,
six,
five,
four,
three,
two,
and one.
There we have it.
A quick and effective warm up.
We're already pumped up
and I'm ready for the main workout.
Now, if this warmup was difficult for you,
then you should definitely be doing this every day,
even on days that you don't work out,
to build your strength, cardio,
and endurance until this is just a walk in the park.
And there's some warmup that you can do every single day
before any activity or workout routine.
If you got through it with me, congratulations,
you're on your way to building a solid
and shredded physique.
Don't forget to save and come back to this video
so that you can do it every single day.
And for more workout routines,
getting you in the best shape of your life,
make sure you become a member right now to thenx.com.
Once a member, you're gonna get full access
to all our workout programs, daily workouts,
and technique guides that are gonna have you shredded.
And don't forget to download the Thenx app in the App Store
to take our workouts with you everywhere,
and join the millions of other Thenx athletes
around the world getting the best shape
of their lives right now.
If you liked the video, definitely smash that Like button.
Leave a comment down below,
let me know what you want the next video to be about,
and share this video with a friend
that needs a solid warmup.
And if you haven't already,
make sure you subscribe with notifications on,
because we post every single Sunday,
8:00 PM USA Eastern time.
And if you comment within the first 30 minutes of any video,
you always have a chance to win some free Thenx apparel.
And for more of my content during the week,
make sure you're following my vlog channel,
that's youtube.com/chrisheria.
And make sure you're following me on Instagram.
Every single post, I always do some type of giveaway.
So if you want a chance to be a part of that,
make sure you're following me on IG.
And lastly, before I go,
I'm right about to drop the brand new Heria Collection.
You can check out every piece of the collection
right now on chrisheria.com.
A lot of the pieces you've seen in our previous videos,
like the black track pants, white track pants,
workout shorts, and even the shorts
that I'm wearing right now.
In just a couple of days the collection is gonna drop.
So to make sure you know as soon as it drops,
make sure you're following me on Instagram,
that's where I'm gonna say it first.
And then shop it at chrisheria.com as soon as you see it,
because we're definitely gonna be sold out really fast.
And with that said, I'll see you next Sunday,
8:00 PM USA Eastern Time.
Mad love, peace out.
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