- What's up?
It's Chris Heria, welcome to another vlog.
For everyone out there watching
that's been trying to start working out,
but they just don't know how or where to start,
today's video is for you.
I'm gonna be showing you
the best way to start working out right from home.
Now, of course there's many reasons to start working out,
from improving your body composition,
building strength and muscle,
and even improving your health and reducing stress.
But even with all the beneficial reasons
to start working out
there's no reason why the average healthy person should not.
And not having access to the gym
isn't a reason to not work out.
You can actually get a super effective workout
right from home,
building strength, muscle, and burning fat
without even having to go to the gym.
And a lot of the exercises that are done at the gym
using weights and machines
can actually be done right from home.
So in a sense, your own body is your gym and your weights,
so you really don't need any equipment
or anything else to build muscle.
Now, the best way to start working out,
whether from home or not, is to build a solid foundation
by mastering the basics first before anything.
The basics are gonna build every muscle in your body
as well as get you accustomed to compound exercises,
exercises that use more than one muscle group
to perform a movement.
And the basics use the core movement paths
that all other exercises use,
whether with weights or without weights.
For example, whether you're doing a body weight movement,
like the push-up, or a bench press,
you're still using the same movement path with your arms
and engaging the same muscle groups,
your chest and your tricep.
So strengthening every muscle in your body
and mastering the core movement paths with the basics
will allow you to progress a lot faster
in your fitness journey
and see a lot more effective results.
And once you've built this solid foundation
moving on to anything else from here
it's not only gonna be a lot easier
but it's also gonna be beneficial for you,
versus not having built a strong foundation
and maybe doing exercises
that could actually put you at risk for injury
because you have underdeveloped muscles in different areas.
And particularly muscles may not be accustomed
to working together
or using these movement paths.
Also because the basics are compound exercises
using multiple muscle groups at the same time,
we can improve our strength, flexibility, and muscle mass
while burning more calories.
And that's why I believe
this is the best way to start working out.
It's also given the best results for me and my students.
If you were to skip mastering the basics
and building a foundation
and go straight to the gym,
not only are you putting yourself at risk of injury,
but you also may see little to no results
for all your hard work,
you may be neglecting some muscle groups,
creating muscle imbalancements, not burning enough fat,
not building enough muscle,
and finding yourself always plateauing
and feeling it's very difficult
to progress onto harder exercises and heavier lifts.
So with the basics I'll be showing you today
you're not gonna have to worry about any of that
or even having to go to the gym.
So if you're ready to get started
all you're gonna have to do is open up the Heria Pro app
to the YouTube workout section,
you should find this routine
and you're ready to get started.
And a very important thing,
if you just started getting into working out,
you should always do a proper warmup
as well as a proper cool-down.
So before we start this routine
you should see the warmup for this workout in the app.
Make sure to get that done,
and then we're ready to get started.
The first fundamental exercise
we'll be getting into is gonna be for our lower body.
They're gonna be a combination of two, squats and lunges.
I'm gonna do 10 reps of each and then I'll break it down,
starting with the squats.
So when just getting started off with squats,
you wanna make sure
that your feet are about shoulder width apart,
and your heels flat.
Now, performing a squat
is exactly like sitting into a chair.
First thing you wanna do is to slightly bend your knees
and to push your hips back and lower your glutes down
making sure that your knees don't go past your toes.
You can go ahead and press right back up
and then bring your hips back straight
until full standing position,
maintaining your core tight the entire time.
All right, there we have squats,
let's get into lunges.
Now, for lunges,
again, you wanna have your stance shoulder width apart,
then you wanna go ahead and take one step forward
while keeping your core and back tight.
Once you've placed your foot down,
again you wanna dip straight down,
not leaning too far forward,
not letting your knees past your toes,
and reaching a 90 degree angle in your legs.
Once you've gone full range of motion,
you can go ahead and come back up
and then alternate your legs.
If you're having trouble keeping balanced
while doing your lunges
you can always separate your legs more.
The more separated your legs are while doing lunges
the more balance you're gonna have.
(upbeat music)
All right, there we have the lunges and the squats.
Now, these are the base movement paths
for all other lower body exercises,
from sumo squats, front squats,
curtsy lunges, and pistol squats, with or without weight,
they're all gonna stem from these movements
and engage in the same muscle groups,
your glutes, hamstrings, quads, calves,
and even your core as well.
The more you practice your squat
the better you're gonna get at it,
the stronger you're gonna get in your legs,
and you'll also be able to go lower and lower.
You may even be able to eliminate one of the legs
and then move on to a harder exercise
using more of your body weight
and greater resistance onto one limb like pistol squats.
So make sure to master these two fundamental exercises
to build a solid foundation
and developing every muscle in your lower body
from your glutes, hamstrings, quads, and calves.
Now, when it comes to the squats and lunges
if you're a beginner about 30 consecutive repetitions
with perfect form is a great start and a great base
before you move on to harder exercises.
So if you can't do that yet
that would actually be a great goal
to start working towards.
Now, moving on to the next fundamental exercise
that's gonna be push-ups.
And as I explained to you before
it's the same core movement path of all pushing exercises
whether you're a benching in the gym
or doing full planche push-ups with your own body weight
you're always gonna be using your chest
and your triceps pushing forward.
And this core movement path
is always gonna mainly engage your delts, your triceps
and your chest, as well as your core
while engaging your entire body
as a unit to support the movement.
So I'm gonna go for 10 repetitions,
show you what it looks like, and then break it down for you.
And if push-ups are too difficult
and you can't even do one on the ground,
the best thing to do is to use an elevated surface.
You'll still be able to build on the same movement path,
the same techniques, and the same muscle groups,
but with less body weight and resistance
to allow you to do more repetitions
and even eventually push-ups on the floor.
All right, so there we have 10 push-ups.
And the first thing when it comes to push-ups
is you wanna have your hands about shoulder width apart
and you wanna have your feet tight together.
The placement of your hand should actually be aligned
with your lower chest
and the best way to indicate that
if you don't know if your hands are in the right placement
is to start already laying down on the ground
with your hands in your lower chest area.
If it's a comfortable position for your hands to be at,
you know that you have the right position.
And before you even start your push-up,
you wanna make sure that every muscle is tense in your body,
from your legs, to your core, to your arms,
to the grip on the ground.
You wanna control the dissension as best as possible,
and once you get all the way down to full range of motion,
then you wanna push right back up
while maintaining the straight line
from your feet to your shoulders.
You don't wanna have your hips too high
or drooping too low.
And as you're doing your push-ups
your chin should always be up looking forward
and your elbow should be relatively at a 45 degree
and not too, too tight in
where you're only focusing on your triceps.
I always like to say that making the angle of an airplane
is best for your arms
as you're working proportionately
your triceps, your chest, and your shoulders.
So that's why you wanna make sure
that you're doing it right.
And for a good foundation if you're a beginner
you should be able to do
at least 20 to 25 push-ups straight with perfect form.
So if you can't do that yet
that's a great goal for you to start working towards
and definitely start incorporating an elevated surface
in your push-ups to allow you to progress to push-ups
and even further like benching and full plank push-ups.
Now, the next fundamental exercise
is gonna be specifically on building our shoulders
and improving body awareness and coordination as well.
That's gonna be a pike push-up.
I'm gonna go for 10 and then break it down.
Now, for the pike push-up
you wanna start off in a push-up position,
from there you're gonna start walking up with your hands
and piking up with your hips,
keeping a straight line from your heels to your hips
and from your hands to your hips as well.
And once you're in a full pike position
you wanna make sure that you're on your tip toes
and then you wanna bring the crown of your head down.
You're gonna begin to bend your arms
and slowly descend your body
going all the way down to 90 degrees in your arm,
and then pushing all the way back up
while maintaining your legs straight
your core tight and perfect form.
All right, so there we have pike push-ups,
and it's actually one of the first progressions
to start working towards your handstand hold
and your handstand push-ups,
emphasizing mainly on your shoulders
but it also works out your core and your triceps as well.
Now, these are too difficult
when you're first starting off,
I just want you to hold the movement.
Just holding this position
and using it as an isometric exercise
is definitely gonna build strength in your shoulders
if you can't even yet do reps.
So if you can't yet do this exercise
try just holding it for a time and do that for sets.
Once you can hold this exercise for about 20 seconds
you should definitely be able
to do at least a couple of repetitions,
and then you can start combining your repetitions
with your holds,
eventually you're gonna build your repetitions
which will build your strength
and move you onto even harder exercises,
which are related to this movement path and exercise,
like elevated pike push-ups,
handstand push-ups against the wall,
and handstand push-ups freestanding,
eventually 90 degree handstand push-ups, and so forth.
And even weighted exercises
like the military press in the gym.
And to make sure that you've built
a solid foundation as a beginner,
you wanna be able to do
at least 15 repetitions consecutively.
And if you can't,
you definitely wanna make it a goal to do so.
There's also a bunch
of other videos on my YouTube channel
that will help you with achieving these goals as well.
Now, let's move on to the fundamental exercise
for your back and your biceps.
That's gonna be a pulling motion.
And that's gonna be Australian pull-ups or rows.
And this is the same movement path
to all pulling exercises as well.
Whether it's with weight like barbell bent-over rows
or without weight like the one-armed pull-up.
The only catch when it comes to working out your back
and pulling motion is that you need a place to hang
as you're using your own body as resistance.
Now, from home it can be difficult to find a place to hang.
One of the best things that you can do is find two chairs
or two pieces of furniture that you can do rows from.
So I have these two chairs right here.
So I'm gonna go for 10 reps,
show you what it looks like and then break it down.
Now, to perform the Australian pull-up,
you wanna start off
with your hands at shoulder with a part and a tight grip.
You wanna be digging in your heels into the ground
keeping your body in a straight line
from your heel all the way up to your shoulder,
keeping your core tight,
you're gonna wanna start activating your scapulas
by bringing your shoulder blades back and together.
You can then proceed to start pulling
all the way up to your chest
and then all the way back down.
(upbeat music)
All right, so there we have the Australian pull-up,
but another effective way to work out pulling from home
is by using a pair of rings
which can pretty much be set up anywhere.
And if you need a pair of rings,
you can always pick them up at thenx.com/shop.
Now, not only is the Australian pull-up
the fundamental to pulling,
but it's also the very first progression
to mastering your first pull-up.
And a lot of people actually struggle with pull-ups
even well into their fitness journey
because they haven't built the proper foundation
and developed the necessary strength
from the fundamental exercise
and instead just try to go straight to pull-ups
making it close to impossible to progress.
Now, the Australian pull-up is an exercise
that absolutely anybody can do and use to get started.
What actually it makes this exercise difficult
is the angle in which you perform the movement.
The deeper the angle and the closer you are to the ground,
the more body weight, the more resistance,
and the harder it's gonna be,
and the higher of an angle,
the less weight, less resistance,
and the easier it's gonna be.
So you wanna choose an angle that challenges you
but allows you to complete 10 repetitions with perfect form.
And as you get more comfortable with that angle
you can begin to go to a lower and lower angle
putting on more resistance,
but also developing more strength,
eventually working your way
up to harder progressions like jumping negative pull-ups
and eventually reaching pull-ups and so much more.
And this is actually a strength
that a lot of people lack in the gym.
So if you can bring this to the gym,
you're gonna be able to apply this strength
to so many more exercises and see way more results.
And again there's a lot of other videos
that I've made on the channel
breaking down all the fundamentals
with more in-depth detail for each move
and helping you progress a whole lot faster,
so go ahead and check them out.
Now, as a beginner for a solid pulling foundation
you wanna be able to do
at least 15 perfect Australian pull-ups consecutively.
If you can't yet do that, start practicing.
Now, we're ready to move on to the last fundamental exercise
and that's gonna be emphasizing on our core.
Really all these fundamental exercises
work on our core as well,
but I wanna give you an exercise
that absolutely anybody can get into,
and it's always used in pretty much every exercise
that's gonna be core engagement.
We're gonna be learning it with a plank.
The plank hold is an exercise
absolutely anybody can get into
but it's the gateway to start developing your core strength
and using it for all other exercises
as well as moving on to harder exercises and heavier lifts.
So, I'm gonna get right down into a plank position
for 10 seconds, show you what it looks like,
and then we'll break it down.
Now, the best way to get into this movement
is in a push-up position
just bring yourself down to your elbows
and make sure you're engaging your core
and keeping the same push-up form and technique.
That's gonna be your chin up,
your core tight, engaging your shoulders,
your glutes, your legs,
virtually every single muscle in your body
to maintain a perfectly straight position
from your heels to your shoulders.
All right, so there we have it,
a plank, simple but very effective.
And the more you increase the time
and strengthen this exercise
the more you're gonna improve
every other exercise and every other muscle group
as your core is used to support
every other exercise and lift.
So a good foundation if you're a beginner
would be to hold this for at least 45 seconds.
So if you can't yet do that,
that should definitely be your goal.
And once you can, you're gonna start to unlock more strength
and find it easier
to move on to harder exercises and progressions
that require a high demand of core strength
like your front levers, your back levers
human flags, deadlift, your squat,
and even your full planche.
And that's gonna be the last of the fundamentals
that you wanna master.
Once you've created a solid foundation
you can start getting into harder
and more extensive programs
that you can find on Heria Pro
and start seeing a lot more results a whole lot faster,
building more muscle, more strength,
and getting shredded simultaneously
with little to no equipment.
Not just looking strong, actually being strong.
So I want you to train each fundamental all at once
as a workout routine,
but I also want you to train
the fundamentals separately each day as well,
allowing you to focus on each fundamental individually
and building up the muscle groups within them,
as well as the movement paths.
Just don't forget to listen to your body
and get enough rest when needed,
and also make sure that you're getting enough protein
to fuel your muscle growth.
And for more workouts just like this
and workout programs
that are gonna get you in the best shape of your life,
make sure that you sign up to Heria Pro right now
and become a member.
You're gonna get full access to my personal workouts
and workout routines that I create
with specific goals in mind,
like burning fat and simultaneously building solid muscle
with minimal to no equipment.
And make sure you download
the Heria Pro app in the app store
to take my workouts with you everywhere.
It's like having me as a personal trainer
right in your pocket.
We have a bunch of free workout programs on there as well
if you wanna try out one of my workout programs
before you decide to become a member.
And if you like the video,
definitely smash that like button,
leave a comment down below,
and let me know what you want the next video to be about.
Share this video with a friend
that needs to master the basics,
and that wants the best way to start working out
to get the best results.
And if you haven't already
make sure you subscribe right now.
I post every single Thursday, 2:00 p.m. USA Eastern Time.
And if you comment within the first 30 minutes
you always have a chance to win some free Heria apparel.
And speaking of Heria apparel,
I'm about to drop my brand new,
very first Heria collection at the end of November.
A lot of the pieces in this collection
you've see me wear before on this channel,
like the white track pants, black track pants,
black joggers, windbreaker jackets,
these shorts, and a whole lot more.
So stay tuned and get ready
for the drop at the end of November on chrisheria.com.
If you'd like to know when it's coming out first,
make sure you're following me on IG.
I'll be posting all the updates there
as well as giving giveaways on every single post.
So if you want a chance to be a part of that,
make sure you're following me on IG.
And with that said, I'll see you next Thursday
2:00 p.m. USA Eastern Time.
Mad love, peace out.
(upbeat music)