- What's up, It's Chris Heria.
Welcome to another vlog.
This is going to be a very special vlog,
because I'm gonna be showing you,
how I incorporate my technique into my training,
what time I work out, what time I eat,
how I create my workout programs for the Heria Pro app.
What I do is document the actual workouts I'm doing,
every single day for a period of time,
and then create an intermediate version,
and a beginner version.
Just make sure you download the Heria Pro app
in the App Store or Google Play store.
Open up to Chris Heria's workout programs,
and you'll find this week's routines created
into a full workout program, right there.
So it's a brand new week, we're starting off on Monday,
and for the first day of the week,
I'm gonna be training legs.
So that's what we're gonna be getting into today.
Now before we get into this routine,
I'm gonna go ahead and weigh myself,
show you where I'm starting off at.
All right.
We're starting off at 173.
We're ready to get started.
I normally like to warm up with some full body,
or some abdominal workout circuits.
So I'm gonna be choosing one of the videos,
I uploaded six minutes, six pack abs workout.
So I might do one round or two rounds of this.
Then we're ready to get the leg workout started.
(high intensity music)
- Alright, I think we have it.
- Yeah we have it.
(laughs)
That's actually round one.
I'm gonna go ahead and do this one more time for you,
It's only six minutes,
that's the good thing about this warm ups.
It's pretty quick.
If I do it one more time,
that's gonna be a 12 minute warm up,
ready to get started for my workout.
So I'm gonna go for a couple stretches for my legs,
get my legs prepared for today's workout routine,
and then we're ready to get started.
So I'd like to do some of these.
Don't like to hold any position for too long,
kind of just go in and out of it.
So you don't lose the elasticity in your muscles.
All right.
I'm ready to get started for this leg workout.
Now, the first thing I'm gonna do for round one,
is gonna be barbell squats and dumbbell lunges.
This is two exercises, back to back, for five sets.
Alright, right now for the first set of the barbell squats,
I normally like to go for a warmup set,
which is going to be something light, 10 to 12 reps.
And then the second set that I do right after that,
is either gonna be the same weight, or a little bit heavier,
but then really pushing on the reps before I significantly
increase the weight.
So the second set would be something
around like 15 to 20 reps.
All right, let's go ahead.
Go for the first one.
(metal creaks)
(hiphop music)
Calf raises.
All right there we have the first set of squats,
now we're gonna go into dumbbell lunges.
(hiphop music)
All right there we have the first set, dumbbell lunges,
just the light set, 10 on each leg with 30 pounds.
All right enough of the barbell squats,
I'll either increase the weight,
or I'll keep it the same, and really increase the reps.
For today I'm just gonna keep the same weight,
go for 20 reps.
So let's go ahead and get into it.
(hiphop music)
(metal cranking)
Calf raises.
(hiphop music)
Going back into the dumbbells, lunges.
And for round two of the dumbbell lunges
since I kept this weight the same,
I'm just gonna keep this weight the same as well,
increase the repetitions.
(hiphop music)
All right there we have it.
So it's pretty simple for round one,
just these two exercises, five sets back to back,
but if you're still feeling like this is,
a bit too difficult, don't worry.
Check out the program I have an intermediate version,
as well as the beginner version,
the reps are going to be a lot less,
the rounds may be less as well.
All right.
I'm ready for the third set.
Could I add some more weight onto the barbell?
And from now on we have three more sets left.
So we wanna increase the overload, every single set,
for the dumbbell lunges, as well as the barbell squats.
So that's what I'm doing now.
(metal clanking)
All right I'm gonna go for 10 reps.
(hiphop music)
(metal clanking)
Calf raises.
(hiphop music)
(metal banging)
All right, here we go with this third set,
move into the dumbbell lunges, get some heavyweights.
(hiphop music)
Moving into the fourth set.
I like getting legs done at the beginning of the week
because, it's a pretty big bustle.
It does take time to recover, and of course,
to get it out at the very beginning and throughout the week,
you can still touch on legs as you do other things as well.
For example, on my back day,
I may be doing bent-over rows,
which is gonna be hitting your hamstrings.
And that's actually how I like to structure
my workout splits, from a workout programs that you hit
the muscle group really hard,
and then you maybe have a day or two to recover,
and then you end up working them out indirectly again,
while you're working out another muscle group,
later on throughout the week.
So that you continue to stimulate your muscles,
and you don't wait a whole week,
until you use that muscle again.
All right, moving on to the last set.
I'll probably just do this, same weight again for more reps.
(hiphop music)
All right.
Then we have the last set of squats,
now for the full reps and sets,
go ahead and check out the workout program
on the Heria Pro app.
Now I'm gonna go for the last set, dumbbell lunges,
and we're gonna move into the next round.
We're gonna be working with dead lifts,
and some combinations of other exercises.
All right.
We're gonna be move into the next routine now,
it's gonna consist of deadlifts, reverse lang leg raises,
which is not only good for your hamstrings and your glutes
and your lower back, but also for full planche.
And since we're throwing in some full planche technique,
I'll also be doing some full planche lean raises.
All right, we're ready for round two.
After the dead lifts, just like the squats,
we're gonna go for five sets,
but every single set this time,
I'm gonna increase the overload.
(whooshing)
(hiphop music)
Planche those planche leans.
All right.
Sometimes when I'm doing this full planche leans,
and I'm using resistance band, I'll just put it in one leg,
kind of like what I'm doing right now.
Got the other leg free.
(hiphop music)
Third round, right?
(clanking)
We're gonna increase the weight on this.
All right, let's go for it.
(jazz music)
All right, back on my reverse leg raises.
And if you're wondering how this is good
for your full planche,
well, this is basically the same force that you use
in your lower back, as well as your glutes, your hamstrings,
to lift up the rest of your lower body,
to remain in that full planche position.
So, the easier it is to be able to lift your body up,
in this position, the easier it's gonna be
to lift your body up, when you're trying to get
into a planche.
(exhaling)
Going back into the full planche raises.
(hiphop music)
And as you can see, we're not tryna hold the full planche
as long as we can, we're just tryna go into it,
lift up and raise into it, for repetitions.
That's gonna get easier to be able to go
into the full planche position.
That's gonna increase your strength in the full planche,
and it will increase your duration of how long you can hold
it for a bit as well.
But if you can raise into a full planche easy
without kicking up then holding a full planche
is gonna be so much easier.
All right, let's switch the legs.
(jazz music)
(upbeat music)
All right.
We're moving into the fourth round.
So again, we're gonna increase the overload.
(metal clanking)
This time. I'll take a wide stance again.
(hiphop music)
(metal clanking)
(hiphop music)
(metal clanking)
Let's move into the reverse leg raises.
Now, as you can see,
I have been doing different rep ranges,
especially on, the squats and the deadlifts.
All these different rep ranges,
are going to help you towards different things,
whether it be strength, building more muscle, hypertrophy,
so forth.
So although you can build more muscle and strength,
using hypertrophy, doing a lot of high repetitions,
you can also build a lot of power and strength as well,
using very low repetitions, something like five reps.
That's gonna get you a whole lot stronger.
(hiphop music)
(exhaling)
All right.
We're moving on to the last set,
the fifth set of the deadlifts routine.
Then we have, one last routine we're gonna probably run
about four more times.
That's gonna be it for today's leg workout.
All right, I'm on my last deadlifts set.
(hands rubbing)
Now, I was gonna increase the overload every single time,
but I think I'm just going to stick
to these last three plates again for my last set.
As far as the workout routine goes,
it's always good to have a plan,
but it's always best to listen to your body.
Remember it's not the person that works out the hardest
every single day in a row,
that's gonna end up being the strongest.
It's actually the person that works out the smartest,
and is able to work out consistently,
that's gonna be the person that's gonna end up being on top.
(hiphop music)
All right.
So I've been training for almost an hour.
We're gonna go on to the last routine.
We're gonna go for three rounds of this.
It's gonna be dumbbell assisted pistol squats,
squat lunges, dumbbell goblet side squats.
And then we're gonna finish it off
with some dumbbell calf raises.
(hiphop music)
(soft groaning)
(exhaling)
There you have it.
That's the first round of the last round,
if that makes sense.
So I'm gonna go ahead and do this routine,
three more times, just this little circuit,
and then that's gonna be it for today's leg workout.
So I started around 10:00 a.m.,
I'm gonna end up finishing a little bit past 11.
So if you're doing this workout routine,
that's how long it would normally take you,
when you find this workout program,
and started doing it from the Heria Pro app.
But of course there's an intermediate version,
and the advanced version.
And both of those versions,
the workouts are gonna be shorter,
they're gonna be maybe not as advanced and repetitions
or maybe exercises.
For example, in the beginner version,
you're not gonna have the assisted goblet pistol squats,
with the dumbbell, stuff like that.
It's gonna be a beginner progression,
something that a beginner can do,
as well as the repetitions of course.
So it really doesn't matter what your fitness level is,
if you wanna train like me, download the Heria Pro app,
get the workout programs, there's gonna be a level for you,
if you're at a beginner level, if you're intermediate,
or if you want to do the actual workouts that I'm doing,
you're gonna be able to get that too.
So as I said,
I'm gonna do three more rounds of this little circuit,
and I haven't eaten anything yet today,
so I'm gonna go back home,
and show you guys what I'm eating.
All right, we're back at my house.
It's about 12 o'clock and I'm getting
into my first meal of the day,
so let me show you guys what I have.
I have some pan seared salmon, asparagus,
and some brown rice mixed with quinoa,
and some vegetables like carrots and green peppers.
I have a lemon, packed with vitamin C,
and it's also recommended to always have
a big salad once a day.
So, I'm having that as well, with some cucumbers,
tomatoes and carrots inside.
I'm gonna dress this salad with some balsamic vinegarette,
keep the calories low.
You know, if you use those thick, creamy salad dressings,
you're gonna end up putting a lot of sugar,
and calories into the salad, and that's not what I want.
So, this is basically what I have for today.
The salmon, which is a great lean source of protein,
as well as Omega-3s, which are great for your joints.
I have a good amount of carbs and vegetables,
the perfect meal, in my opinion.
So let's go ahead.
Do a quick taste test.
(soft hiphop music)
Dang, that's so good.
Mmh.
I'm gonna go ahead and start my lunch,
but thank you so much for watching.
I really wanted to show you exactly when and what I work out
and eat every single day for a whole week straight.
That's just not gonna fit into one vlog.
So if you wanna see more vlogs, just like this,
behind the scenes of what I'm training and what I'm eating,
and definitely leave a comment down below,
and let me know the next time
I'll do a different muscle group, how I train for it,
how incorporate skill training,
and I'll even show you inside my fridge, show you what
I'm eating that day.
If you guys want a tour of inside my kitchen,
see what food I have in there.
Leave a comment down below,
and I'll show you guys what I got.
And remember to get the full program
from the workout I did today.
You need to download the Heria Pro app in the App Store,
or Google Play store.
Then open up the Chris Heria's programs,
and you're gonna find the hybrid bodybuilder program.
When you click into the hybrid bodybuilder program,
you're gonna see three different levels, beginner,
intermediate, and advanced.
The advanced level, are the workouts
that I'm actually doing.
So if you wanna do my actual workout routines,
always hit the advanced.
But if you're not at that level yet,
you can still do the same routine,
just an easier version of it
in the intermediate or beginner.
And remember the easier versions
will always have easier exercises,
so you should be able to get through it, no problem.
And once you've gone through the beginner version
of the program, you can go ahead and do it again,
in the intermediate level,
or take it up another level and do my actual workouts,
which are the advanced routines.
So with that said,
thank you guys so much for watching.
I'll see you next Thursday, 2:00 p.m. USA Eastern time.
Don't forget if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
If you enjoyed the video,
don't forget to smash that like button.
For more of my content during the week,
check out my Instagram, almost every single post,
I always do some type of giveaway,
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)