- What's up ThenX athletes,
I'm Zay Tiggs, and welcome to another video
of OfficialthenX.
Today, I want you all to follow along
as we do this full body workout.
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Alright, so let's get started.
If you guys are following along using your Thenx app,
you'll find today's routine
on the, Today's Daily Workout.
From their you're gonna move into the intermediate side
where you'll find this exact routine.
Now, although this is an intermediate routine
I will be breaking down some of these exercises
to easier progressions.
So if you are a beginner feel free to jump.
The good thing about this workout
is that we're gonna be covering everything.
From fat burning, to skills and strength training.
And like I said before,
this is a full body workout for all levels.
And with that being said,
let's jump into this warm up.
We're gonna be doing some handstand related drills.
We're gonna start of with some pike walks over here.
Then we're gonna jump into some handstand kick ups.
And we're gonna end off doing some wall walks.
Let's get to it.
I'm gonna keep those legs straight,
push off that scapula.
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Those hamstrings stretched out.
Now, we're gonna jump into some handstand kick ups.
Now, if you can't do these freestanding
feel free to use a wall.
I'm gonna go ahead and do these right here.
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Alright, last but not least, let's do some wall walks.
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Alright, that's it for the warm up.
Let's get this workout started.
We're gonna start of with switching lunges, 30 seconds.
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There we go.
Way to workout, get that blood flow going.
Next, we're gonna jump into some explosive push ups.
Let's go over here.
Now, if you are a beginner,
and these are a little too difficult for you,
good for you to do these on your knees.
Same concept goes.
Explode at the top, then down.
Alright, we're going for 15 reps.
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Alright, there we go guys.
Next, we're gonna jump into bench dips.
I'm gonna use this box right here.
I'm gonna go right into them
to get that pump on my triceps.
If you guys need to take a break feel free to do so.
We're going for 20 reps.
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Alright, 20 reps.
Make sure to keep the full range of motion
for each exercise.
Moving on, we have five negative muscle ups.
Try to come down as slow and controlled as possible.
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Make sure you grip that bar tight
to kinda help with that descend.
Got two more.
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That's one.
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There you go.
Negative muscle ups.
If you are on that road for that muscle up
this is a great exercise to incorporate in your workouts.
Next, we got chin-ups.
Gonna do those right here at the bar.
For this exercise, I'm gonna do these in L-sit
just to get that extra core workout.
Let's go for 10.
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There you go.
If you're still struggling with chin ups,
a good way to work towards them
is jumping negative chin-ups.
You wanna make sure you're coming down
as slow and controlled as possible.
To really emphasize on that bicep.
Alright, moving on.
Next, we have handstand push ups.
We're gonna do them here on the floor.
Let's go for eight reps.
If you can't do these freestanding,
you can always use a wall.
And if handstand pushups are a little too advanced for you
even on the wall, you can do pike pushups.
Let me show you what that looks like.
Leg straight, you're gonna touch the ground
with the crown of your head, back up.
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Alright, let's go for eight handstand pushups.
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There you go, handstand pushups.
One of my favorite exercises for shoulders.
Alright, so this last exercise for round one
is gonna be side squats.
We're gonna do 12 on each side.
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Alright, I'ma switch it up, other side.
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Last one.
Alright guys, there you have it.
That's it for round one.
Alright, moving on to round two.
We're gonna kill it and finish it off
doing a core workout hanging from the bar.
We're gonna start off with a hanging L-sit hold.
We're gonna max out with that.
After that we're gonna move into hanging leg raises.
And then we're gonna end it off with hanging corner raises,
10 on each side.
I'm gonna try to do these three exercises
with letting go of the bar.
If you guys need to take a break or let go
feel free to do so.
Let's go for that L-sit, max hold.
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Make sure you're breathing.
Make sure you have the core tight.
And, make sure you have a good grip on that bar.
Alright, let's go for those leg raises.
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10, I wanna end it off, 10 corner raises on each side.
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Last one.
10 on this side.
And we're almost there.
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Alight guys, like I said,
if you can't do all those three exercises, hanging on,
feel free to take breaks.
That completes round one.
You got two more to go for this whole routine.
Don't forget to include that core workout at the end.
Thank you guys so much for watching.
If you guys enjoyed this video,
make sure to smash that like button.
Share this workout with a friend.
And comment down below and let us know what you want
our next video to be about.
And for more workouts like this,
make sure to become a member on Thenx.com
and get full access to our workout programs,
technique guides, and daily workouts,
that'll have you in the best shape of your life.
And don't forget to download our Thenx app,
available in the app store,
to take our workouts with you everywhere.
We post every Sunday at 8 p.m, USA, eastern time.
And comment down below within the first 30 minutes
to have a chance to win some free Thenx gear.
With that being said, I'm Zay Tiggs.
Until next time.
(upbeat hip-hop music)
♪ Listen right here little mama, you bad ♪
♪ The way I make it feel like you just copped a bag ♪
♪ That benny and that Coogi ♪
♪ You know that I have ♪
♪ I ain't tryna ride ♪
♪ I'ma be patient ♪
♪ Well, they come when they want to ♪
♪ I'ma be patient ♪
(triumphant hip-hop music)