- What's up guys.
Welcome to the vlog.
It's Chris Heria.
- And Zen Heria.
- And with no school out,
kids have a lot more free time
and the first thing they wanna do
is play video games all day long.
And video games are fun, don't get me wrong,
but the benefits stay in the game when you log off.
And the truth is there are many ways to have fun.
Physical activity can be just as fun
if not more fun than virtual games
and it's a whole lot more rewarding
because all the progress you're making
is in real life versus making progress in a video game.
And starting to live a healthy, active life
from a young age will benefit you
for the remainder of your lifetime.
And instill discipline and healthy habits
early on for a better lifestyle.
Not just making you physically faster, better, stronger,
and more confident in the real world
but also reducing the chances of health complications
like heart disease, diabetes, and some forms of cancer.
And lastly, kids learn by example.
They'll be more inclined to work out
and have a active lifestyle if they see you doing it.
Every time I'm working out my son
always stops what he's doing to join me.
- That's true, guys.
I love working out with my dad.
- [Chris] That's right.
And today is no different.
That's why today I prepared for my son
a fun summer workout for kids to get fit
that you can find on the Heria Pro app.
Download the Heria Pro app in the app store
to get this routine and all my personal
workout routines and programs.
And if you already have the Heria Pro app open
to this workout then let's get started.
- Yeah!
- All right, we're gonna do some elastic stretches
and then get right into the warm up.
All right, so for the warm up
we have high knee taps and sprints.
We're gonna do this two rounds, you ready?
- Oh yeah.
- Let's go for it.
(upbeat music)
- Awesome, we're just getting warmed up.
Next we have sprints.
You ready to run, beat your dad in a race?
- Anytime!
- All right.
We're gonna run to that line
and come right back.
A short little sprint as fast as you can.
Ready?
- Yeah.
- Get in position.
Three, two, one...
Go!
(upbeat music)
Awesome, all right.
We are ready to start the work out.
For the first exercise of the work out
we're gonna go right into jumping burpees across.
Let's go for it.
So if you guys need a second to catch your breath,
go ahead and do so.
But we're ready to go.
You ready for these burpees?
- Anytime.
- Let's do it, man.
I'm counting on you.
If I don't give up, you can't give up, remember that?
- Yeah, and you can't give up either.
- I promise I won't.
I'll back you up.
Here we go.
Three, two, one, drop.
(upbeat music)
Woo, let's bring it back, ready?
(upbeat music)
All right, son, you're doin' great.
- Yup.
- All right, I'm already busting a sweat.
We're gonna move on to the next exercise.
It's gonna be Bulgarian split squats.
If you guys don't know how to do Bulgarian split squats
go ahead click on the move and watch the video.
All right, perfect, so you ready to go, son?
- Oh yeah.
- All right, let's go for it.
Let's put our left leg on top,
take a little step forward,
hands together,
this knee's gonna go straight down to the ground,
we're gonna come right back up.
Let's go for it.
(upbeat music)
Wanna switch?
Switch the legs.
Take a small step forward,
go down,
up.
Good job, son.
Good job, son, keep that core tight
and keep your back straight.
(upbeat music)
All right, how you feeling?
- I'm feeling really good.
- Good job, son.
I'm proud of you.
Next exercise we're gonna be moving along
is another compound exercise.
It's gonna be great for our chest,
building strength and muscles in our abdominals,
shoulders, triceps as well.
And that's gonna be push ups.
And to make sure that my son
and I are holding each other accountable for reps,
we're gonna do a high five every single time
we get to the top of one of those push ups, all right?
- All right.
- Let's do it.
So I want you to get right in front of me
into a push up position.
We're gonna do a push up like that.
(upbeat music)
Gotta keep up with my son,
he does some fast push ups!
(upbeat music)
Last one, woo!
Damn, my son is like a little ninja warrior.
Watch out John Cena, WWE you know
who the next superstar is gonna be.
We're gonna move onto the next exercise.
You ready, son?
- Oh, yeah.
- We're almost done here.
As you can see, I'm drenched in sweat.
This is super effective.
- But it's super fun.
- That's right.
We got two more exercises to go.
We're gonna go for box jumps.
Let's see how high you can jump, all right?
We're gonna jump up on here,
let me see.
Stand all the way up then jump off.
You got this, man.
Try to be like a ninja.
Every time you jump on try to like jump
and land as quiet as possible.
Same thing for comin' off.
Here we go.
Three, two, one.
(upbeat music)
All right.
You have killed me in this workout routine, son.
You're gonna have to take over my job in a couple years.
You ready for the last exercise?
We're gonna do an L-sit hold.
This is for your core, your shoulders,
arms, quads, and this is gonna be
an isometrics hold.
So we're gonna be working on our endurance.
This is not only gonna burn fat, build muscle
but this also gonna increase your performance
and your endurance during your workouts.
You ready to hold an L-sit?
- Anytime.
- Now I remember the first time I saw you do an L-sit,
you were like three years old.
If I have the picture, I'll throw it up there.
But, yeah, Zen's been doing these for awhile.
So let's get it goin'.
You ready?
Boom.
Hold.
Breath.
Breathing is super important when holding this position.
Keep your legs straight.
Straight, straight, straight.
(upbeat music)
Woo.
Think you just about beat me on that one, son.
- Oh, yeah.
- I love you so much.
Thank you for joining me for today's workout routine.
Did you really have fun?
- I had the best time ever.
- 'Kay, and the best part of all
is that you gettin' the best shape of your life, buddy.
- Oh, yeah.
- [Chris] So there you have it, guys.
There's round one of the workout routine.
I'm gonna go ahead and finish this routine.
We got three more rounds to go
and if you guys enjoyed the workout
then definitely...
- Smash that like button.
- That's right.
And comment down below,
let me know what you want me and Zen to do next
and subscribe if you haven't already
'cause we post every single Thursday,
2 PM U.S.A. Eastern time.
And if you comment within the first 30 minutes
of any upload, you always have a chance
to win some free Heria apparel.
Don't forget, you can get this workout routine
on your phone as well as all my personal workout routines
and programs by downloading the Heria Pro app
in the app store.
And if you guys want to take your training to the next level
then definitely pass by chrisheria.com
and pick up a weight vest.
Right now we have a summer sale going on
chrisheria.com with 15% off the entire store.
And for more of our content during the week
make sure you're following us on Instagram,
Chris Heria, Zen Heria.
We are always doing some giveaways on the Instagram
so if you guys want to be a chance
to win some free stuff,
definitely make sure you're following us.
Make sure you're following me on Soundcloud
if you want to get these jams.
When I hit 10k I'll be releasing all the songs
you guys hear on the channel.
Until next time, I will see you guys next Thursday.
If you want Zen to come along,
definitely leave it in the comments section.
- Thank you guys for working out with us.
Let me know in the comments
what you want me to do next time.
If you want me to do some gaming
or some working out or some skateboarding.
(upbeat music)
- [Chris] Smash that like button, guys.
(upbeat music)
(intense rhythmic music)