- What's up. It's Chris Heria, welcome to another vlog.
Today we're going to be working out
every muscle in our body in just five minutes.
Right from home only using your own body weight
and a pair of dumbbells.
Most people have at least a pair of dumbbells in their home,
but if you don't, you can always find something
around the house to use as dumbbells.
That can be something like two jugs of water
or a heavy bag filled with books.
And for those of you that don't have a pair of dumbbells
and would like us to make them available
in our shop for you, leave a comment down below
and let's see if we can get some dumbbells in the shop
for you guys.
I'm going to get right into this workout.
We have five exercises for 45 seconds each
with a 15 second break in between.
Totaling five minutes to complete the entire routine.
And with each exercise, we'll be emphasizing
on specific muscle groups in order to get
a complete full body workout
and workout every muscle in your body.
And we'll be doing each exercise for time
rather than repetitions.
So we can focus on our form
and how well we're doing the exercise
versus how many we're doing
and doing an exercise for 45 seconds,
may actually have you do more repetitions
than if you were trying to go for a specific number.
So not only will it allow you to focus on your form
and challenge you more,
but it will allow any fitness level to go at their own pace
and still get an effective solid workout
and keep in mind the better form you have,
the more you're going to be working, the intended muscle
and the stronger you're going to get.
So better form reps will actually get you way stronger
and build way more muscle than sloppy reps.
So if you're already going to put in the time,
then put in the effort as well and get the most out of it.
Now, if you're ready to get this
five minute full body routine started,
all you're going to need is a pair of dumbbells
or something to lift with.
Download the Heria pro app in the App Store
or Google Play Store so you can properly follow along,
open up to the YouTube workout section.
You should find this routine and we're ready to get started.
The first exercise is going to be dumbbell thrusters,
emphasizing on our shoulders and our legs.
So we're going to have our dumbbells up by our shoulders
feet just outside of shoulder width.
We're going to come down
and come up with the dumbbells, all the way up.
(soft music)
When you come up,
you're pressing up with the dumbbells as well.
Regulate your breathing. Squeeze your core.
(upbeat music)
Remember to come down with dumbbells first
and then come down.
But when you're coming up,
you should be pushing up
and thrusting the dumbbells up into the air.
(upbeat music)
Here we go five,
four,
three,
two,
one.
All right, let's put these down for a second.
Next exercise.
We're going to get into emphasizing on our chest,
triceps, a bit of our shoulders as well.
We're going for diamond push-ups.
So make the diamond on the ground.
Keep your body straight from your heel, to your shoulder.
Come all the way down.
And back up.
(upbeat music)
Regulate your breathing. Squeeze your core.
All the way down, all the way up.
(upbeat music)
Of course, if this is too difficult,
you can always be doing this on an elevated surface.
(upbeat music)
Squeeze.
Here we go, five,
four,
three,
two,
one.
Alright, now we're going to go into the next exercise.
Emphasizing on our core.
That's going to be crucifix.
Go ahead, take a second, (inhales) in through your nose,
(exhales) breathe out through your mouth.
Try to control your breathing.
We're going to go ahead, make the shape of a cross.
Squeeze your core, keep your leg straight, touch your heels.
Come back up.
(upbeat music)
Squeeze.
Regulate your breathing.
If you breathe too hard,
you can end up gassing yourself out.
And remember, you want to be going at your own pace.
If you feel fatigued or you feel like stopping,
you go ahead, slow down, go slow, but try not to stop.
(upbeat music)
Here we go, five,
four,
three,
two,
one.
Alright, let's get back up.
Next exercise we're going to go into,
it's going to emphasize on our back, lats, legs
and shoulders with the next exercise.
Dumbbell deadlift bent over rows.
Let's go ahead, grab the dumbbells,
feet a little wider than shoulder width.
We come down, keep our back straight.
Row, come right back up.
(upbeat music)
Here we go, five,
four,
three,
two,
one.
All right, let's go on now to the last exercise,
we're gonna take a plank position, emphasizing on our core,
shoulders, triceps.
We're going for high plank to low plank.
So you're going to go up to push-up a position.
Come right down to a plank position.
22 seconds one way, 22 seconds the other way.
Let's go for it.
Control, don't let your body slam down.
Squeeze your core.
Three,
two,
one.
Start going the other way now.
Your core tight,
arms tight.
Regulate your breathing.
Last ones, make them count, here we go.
Five,
four,
three,
two,
one.
There, we have it, five minutes,
completed a full body workout,
hitting every muscle in the body
and doing what some people may take 20 minutes
in just five minutes.
So if you got through this routine with me, congratulations,
you're on your way to building a solid physique.
And the more you train like this,
eventually you're gonna be able to go for more rounds
and to benefit the most out of this routine.
You want to be able to do it at least three to four rounds
to complete an entire workout routine.
So even doing this five minute routine,
one time will benefit you and set you on the right track.
And don't forget to get this workout routine
as well as all my personal workouts and workout programs
that I've created with specific goals in mind,
like burning fat while simultaneously building
solid lean muscle with minimal to no equipment,
just like this routine.
Make sure you download the Heria Pro App in the App Store
or Google Play Store.
And to get full access to all of my routines
on the Heria Pro App make sure you sign up to
heriapro.com and become a member.
It's like having me as a personal trainer
right in your pocket,
start getting in the best shape of your life today.
And if you enjoyed the video,
then 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 full body workout routine right from home.
And if you haven't already, make sure you subscribe.
I post every single Thursday, 2:00 pm USA Eastern Time
and if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel
and for more of my content during the week,
make sure you're following me on Instagram,
almost every single post, I always do some type of giveaway.
In fact, later on this week,
I'll be doing a giveaway of my brand new hoodies
from chrisheria.com, right on my IG.
So if you want a chance to be a part of that
makes your following and with that said,
I'm going to go ahead and finish off this routine.
I'm already breaking sweat in just five minutes,
but I'll see you guys next Thursday,
2:00 pm USA Eastern Time, mad love, peace out.
(upbeat music)
Smash that like button guys.