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- What's up, ThenX athletes, it's Chris Heria,
welcome to another ThenX video.
Today will be showing you a full body home workout
using just a pair of dumbbells
and exercises that absolutely anybody can do,
so it's perfect for beginners.
But of course, this workout
could be made even more difficult
depending on how heavy the dumbbells
that you're using are
or the intensity that you're performing each exercise.
And that's why this workout is effective
for a beginner or even somebody like me,
that's been working out for years.
Now, oftentimes, when working out from home,
all you'll have is a pair of dumbbells
or, at the very least,
something of weight to hold on to
like a bag of books or jugs of water.
So that's why I'm just gonna use
a pair of dumbbells for this workout.
And with this routine,
you're gonna be able to build muscle
and sculpt your entire physique
right from home with minimal to no equipment.
So if you're ready to get started with this routine,
all you're gonna need is a pair of dumbbells
or something heavy to hold
then make sure you download the ThenX App
in the App Store or Google Play Store.
Open up to the YouTube workout section
you should find this routine
and we're ready to go.
Now for each exercise,
we'll be doing for time instead of repetition
so that you can focus on the quality of each rep
versus just doing a bunch of sloppy reps
just to reach the required number of repetitions.
Oftentimes, when we're first getting started,
it's super important as a beginner
to start building your foundation with quality repetitions.
Doing so is gonna progress you
way faster in your entire fitness journey
and having you make a lot more gains.
So because we're catering to beginners in this video,
we're gonna be doing each exercise for 35 seconds
with a 25 second break in between.
If you're watching this
and you're more advanced,
I want you doing 40 seconds
with a 20 second break in between.
And I want you to choose an amount of weight
that's gonna allow you to do
each exercise properly with perfect form,
but you still challenge you to reach the 35 seconds.
So with that said,
we're ready to get started.
The first exercise is gonna be curl and press.
35 seconds, so we wanna curl up,
twist, press up,
curl back down, starting position.
Make sure to squeeze your grip,
squeeze your core
and breathe.
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Focusing on the quality of each rep.
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10 more seconds.
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Five, four,
three, two, and one
all right, let's take a little second there.
For everyone that's more advanced,
you should be going on for five more seconds.
Now we just hit our biceps, triceps
basically your entire arms,
your shoulders, and your core.
And moving on to the next exercise
is gonna be another super effective compound movement,
deadlift, bent over rows.
You can go ahead and pick up our dumbbells
have a tight grip, shoulder width apart,
core tight.
You're gonna come down
get the dumbbells up to your shins
and you're gonna row, come back,
come back to starting position.
Come down, keep your back straight, row,
come back to starting position.
Bring your hips in, core tight.
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Last 10 seconds here we go.
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Five, four,
three, two,
and one.
All right there we have it
an excellent exercise for your back,
for your delts, biceps, core
and even your hamstrings.
So just with these two exercises,
we've hit almost every muscle in our upper body.
We're just missing chest now
and that's what we're gonna do
with the next exercise, pushups
so we go ahead and
get into a push-up position.
Remember you wanna be going at your own pace
come all the way down, all the way back up.
If this is too difficult,
you can always do it on elevated surface.
Now, remember if you're feeling fatigued,
you can always try to slow down
but don't stop.
And of course, if you're feeling good,
keep up the intensity.
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Make sure you're breathing, keeping your core tight.
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Five, four,
three, two,
and one.
All right, taking a break from the dumbbells
now we're getting right back into it.
Our next exercise now
is gonna emphasize on our legs
from our quads, hamstrings, glutes, and calves
and even a bit of your arms with dumbbell lunges.
So let's go ahead
pick up our weights, have shoulder width apart.
You wanna take a step, come down
and come right back.
Take a step with your other leg
come right back, squeeze your core,
squeeze your grip
and breathe.
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Here we go last couple reps,
five, four,
three, two,
last one.
All right, let's put these down for a second.
We're getting into our next exercise
that's gonna be burpees with no jump.
After doing this routine
and you're more advanced
definitely go for that jump.
But for the beginners watching,
I just want you to focus on your form
and your quality.
So when you do a burpee,
I want you to come down
and place your hands on the ground.
Jump out into a push-up position.
If you can do a pushup, if not, that's okay.
You can jump back in and stand right back up.
We're gonna do this one
35 seconds, let's go for it.
Remember you go at your own pace.
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I'm gonna breathe, squeeze your core.
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Through the last couple reps,
five, four,
three, two,
last one.
Whoo there we have it
a full body killer that's gonna have you burn fat
while simultaneously build muscle.
Next exercise we have dumbbell rear delt flies plus ski's.
This exercise is really gonna emphasize on our rear delts,
our back and even our hamstrings.
So we wanna pick up our weight,
come down as if we're getting into a deadlift position
and from here, bring the dumbbells together,
open them, together, back,
open, back.
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Here we go last couple of reps.
Five, four,
three, two, one.
All right we just have two more exercises to go,
the Jack's exercise on our list
is gonna emphasize our core
and our abs with dumbbells sit-ups.
So now we're gonna go ahead
and take a seat on the floor.
Should have your feet flat on the ground
pick up your dumbbell.
You wanna reach up to the ceiling
and come right back down.
We gonna go for 35 seconds
squeeze your core
and breathe.
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Really reach up as high as you can.
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Remember if you're feeling fatigued, slowed down,
but don't stop.
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Five, four,
three, two, and one.
All right.
We're down to the last exercise.
We're gonna finish off this routine, building our legs
and burning fat,
getting shredded with jump squats.
I want you to give it everything you got.
Now for these jumps squats
if you're a beginner
you don't have to jump super high into the air.
Just jump as high as you can
and if you have bad knees,
you don't have to jump at all.
Just try to be explosive, perfect form
and give it your all with each rep.
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So last one let's make it count.
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Breathe, with your nose, out through your mouth
and squeeze your core.
10 seconds left
Five, four,
three, two, one.
There you have it a killer
full body workout using just a pair of dumbbells
and your own body weight to get shredded
and build muscles from home.
And as you can see
in just a couple of minutes,
I already have a pump.
So if you got through this round with me, congratulations
you're on your way to building some serious muscle
and a solid physique.
And the more you do this, the stronger you're gonna get
eventually you're gonna be able to go for more rounds
and to benefit the most out of this workout routine.
You wanna be able to do it at least three to four rounds
and don't forget to get this workout on your phone
as well as full access to our workout programs
getting you in the best shape of your life
to sign up right now to thenx.com, become a member,
get full access to all our workout programs,
technique guides
and daily workouts so you gonna have you shredded
and join the millions of other
ThenX athletes around the world
getting the best shape of their lives right now.
And if you enjoyed the video,
definitely smash that like button,
leave a comment down below
let me know what you're working on
and what you want the next video to be about
and share this video with a friend
that needs a full body workout, to burn fat
and build muscle right from home.
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And if you comment within the first 30 minutes
you always have a chance to win some free ThenX gear.
And before I go, I wanna announce
that I just dropped my brand new Heria Collection
on chrisheria.com.
A lot of the pieces to the collection
you've seen in previous videos
like the black track pants, white track pants,
camo windbreakers, workout shorts
even the pants that I'm wearing right now,
make sure you go to chrisheria.com
and shop your favorite pieces
before we're all sold out
because we're selling out fast
and make sure to check back next week
for our brand new pieces
that are gonna be added into the Chris Heria shop.
We're also gonna have the brand new
forest green weight vest in the shops as well.
So check it out at chrisheria.com
and I'll see you next Sunday.
Mad love peace up.
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