- What's up Thenx Athletes? It's Chris Heria.
It's a brand new year and a lot of you have decided
to finally start working out for the first time,
or get back into working out after a long break.
So a lot of you are gonna need to know where to start,
what to do, and what to focus on.
You may think that the best way to start
is to choose a different muscle group to train each day.
But actually the most beneficial thing that you can do
when you're first starting to work out,
is to create a solid foundation.
Using compound exercises
that are gonna recruit multiple muscle groups at once,
which is gonna allow you to build more muscle,
burn more fat,
and improve your cardiovascular system simultaneously.
If you're really trying to get in shape for the long run,
training your cardiovascular system is a total game changer.
Not only will it allow you to last longer,
but your performance output will be a lot greater.
Giving you way more results for the same amount of effort,
not to mention keeping you very healthy on the inside.
Another great thing about training compound exercises
when you're first starting off,
is that you're hitting every muscle group
in your body multiple times throughout the week.
And that's exactly what you need
when you want to build strength and muscle.
Also, when you're just getting started,
the benefits of strength that you develop
with compound exercises like pull-ups and push-ups
are going to progress you and translate into other exercises
way more than bicep curls and tricep extensions.
Once you've built a strong foundation
with compound exercises, then you'll benefit the most
when doing isolated workouts and exercises.
And like I always say, before you pick up
and work with a dumbbell or external weight,
first you wanna be able to manage
and work with your own body weight.
So if you're just getting started working out,
and you start like this,
you're gonna see way more progress and results way faster.
And today I have the perfect workout
that you can do every single day,
anytime that you're ready to start training.
We're gonna hit every single muscle group within our body.
And we're also gonna be developing different skills.
Like being able to lift and hold your own body weight
and developing your strength to be able to do real pull-ups.
All while simultaneously building muscle
all throughout your body, burning fat,
and improving your cardiovascular system.
Not just looking strong, but actually being strong,
actually being an athlete from the very beginning.
And lastly, this goes without saying,
but your nutrition needs to be on point as well.
And I've made many videos on nutrition.
So if you need help with that,
I'll link a bunch of 'em down below right here.
Or just search on YouTube, "Chris Heria nutrition,"
and you'll find a bunch of my videos.
And with that said,
if you're ready to start changing your life
this year in 2023, all you need to do is download
Thenx app in the App Store or Google Play Store,
or just hit the link down the video description below
to get today's workout on your phone
and to properly follow along.
Open up to the YouTube workout section,
you'll be able to find this routine.
Smash the like button on this video
for some extra motivation, and we're ready to get started.
With just five fundamental compound exercises,
we're gonna be hitting every muscle group in our body,
burning fat, and simultaneously
increasing our cardiovascular endurance
as well as our athleticism and skill.
We're gonna be doing each exercise for 45 seconds
with the 15 second rest in between.
But if you're a complete beginner, I want you starting off
just doing each exercise for 30 seconds.
We're gonna start off with one round,
but if you feel good after, let's go for some more.
The first exercise we're gonna get into
is one of the best exercises you can do,
whether you're a beginner or advanced,
and that's gonna be burpees.
There's different levels to burpees.
For my full-on beginners,
you can do a burpee without a jump,
or without a pushup, or without either of them.
And for everyone else, just do a full on burpee.
So choose your progression,
this is an excellent compound exercise
that I've been using for years
that engages pretty much every single muscle in your body.
From your shoulders, arms, chest, abs, back,
glutes, and legs.
So take a deep breath, choose your progression.
Let's get started.
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Make sure you're regulating you breathing.
Breathe in through your nose, double out through your mouth.
Four seconds.
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We're almost there.
Last 10 seconds.
Five, four,
three, two, and one.
All right. Take quick 15 seconds to catch your breath.
Next up we have leg raises emphasizing on our abs
as well as our entire upper body.
With an exercise that's gonna develop your strength
to be able to hold your entire body weight
off the ground and wrap it out.
So here we go.
You're gonna hold your body up.
Bring your legs up to a 90 degree, and right back down.
You'll have a solid grip.
If this is too difficult,
you could just bring your knees up,
come back, complete beginners.
Or come up and touch the ground every single time.
Choose your progression.
Keep going.
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Last couple seconds. Here we go.
Five,
four,
three,
two.
Last one.
All right, let's put these chairs to the side.
Coming up next, we're gonna start emphasizing
on our legs with squat lunges.
This is gonna work all the muscle groups in our lower body
from our glutes, hamstring, squads, and calves,
as well as our core.
For my complete beginners, you can walk this move out.
Hands on your head, go to a lunge, back up, go to a squat.
Everyone else, jump to the middle,
squat, jump to the middle and lunge.
Be nice and explosive.
Breathe through your core, regulate your breathing.
Wanna give it everything you got,
we just have five exercises.
Almost there.
Last 10 seconds. Here we go.
Five,
four,
three,
two,
and last one.
All right, we just have two more exercises to go.
Coming up next, we're gonna be exercising
on our chest, shoulders, triceps, core,
and the rest of our upper bodies with some pushups.
Starting out, we're gonna be going
for elevated pushups.
To find an elevated surface,
the higher it is, the easier it is.
The lower it is, the harder it is.
Eventually you wanna be doing it on the ground.
But today we're gonna keep them elevated.
You wanna keep your body completely straight
and your core tight.
You wanna come down to your chest and right back up.
Full range of motion.
Stay looking forward
Keep the core tight, squeeze.
Almost done.
Last 10 seconds.
Give it everything you got.
Five,
four,
three,
two,
and one.
All right, there you have it.
We're down to the last and final exercise,
as well as the last muscle groups.
We're gonna be using our chairs again.
We're gonna be going for Australian pull-ups,
or just body rows.
Emphasizing on our back, our rear delts,
our biceps, core, and the rest of our upper body.
So we're gonna take two chairs just like this.
We're gonna come all the way down.
Bend at your knees
and row all the way up and all the way back down.
Keep your core tight and squeeze your back
every single time you get to the top.
You don't wanna rush this.
You wanna give it a nice contraction.
And when you're just starting off,
you wanna really focus on the squeeze.
The quality of every squeeze of every rep,
each muscle group.
Almost there, give it everything you got.
Last 10 seconds. Here we go.
Five,
four,
three,
two.
Let's go for one more.
Squeeze, squeeze, squeeze.
There you have it.
We just got a total body workout
working every muscle group in our body, burning fat,
simultaneously building muscle
and improving our cardiovascular endurance.
Most workouts, you're chilling,
you're sitting down, you're waiting forever.
As you can see, we're wasting no time,
we're getting right into it.
And we're using multiple muscle groups
at the same time to lift even more weight.
Bringing your heart rate up much higher,
tearing more muscle fibers and creating hypertrophy,
so that they're able to repair back thicker and stronger.
You need to make sure that you're consuming enough protein
to get the maximum results for that.
So congratulations if you got through this routine with me.
Right now, the pump is crazy.
We just did five exercises in five minutes,
all with no equipment and our own body weight.
So there are zero excuses.
I want you to do this every single day or as many days
as we can if you're just getting started,
or if you're just getting back into it.
And the more you do this, the stronger you're gonna get.
Eventually you're gonna be able to go for more rounds.
To benefit the most out of this routine,
you want to be able to do it
for at least four to five rounds.
So don't worry about anything else
when you're just getting started.
Just stick to your fundamentals
and building a strong foundation.
Once this gets very easy for you,
not only are you gonna be more athletic,
being able to do exercises, holding your entire body weight
off the ground like L sits and pull-ups eventually.
Often the strength that you build from this exact workout,
these are the same exercises that I've been using for years.
So stay consistent.
And once you can fly through this routine for five rounds,
then you can consider switching up the routine
and progressing on.
So if you like the workout routine
and you like this video, please smash that like button.
We really appreciate it.
And to show our appreciation if you comment down below
within 30 minutes of any upload,
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and get full access to all our personal workout routines.
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or hit the link down the video description below
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technique guides
teaching the most advanced exercises step by step
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and so much more, as well as daily workouts
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You're gonna join the millions of Thenx athletes
around the world using the Thenx app
to get in the best shape of their lives right now.
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