How To Get Fit From Home (No Equipment Needed)

How To Get Fit From Home (No Equipment Needed)


(upbeat music) – What’s up, calisthenics athletes? It’s Chris Heria. Welcome to another video
of “OFFICIALTHENX.” Today, I’m gonna show you
how to get fit from home with just some chairs. Let’s get started. (upbeat music) All right, so let’s get started. Today, I’m gonna be showing you guys a full body workout that you
can do absolutely anywhere from your hotel, office, even from the comfort of your own home, all you need is some chairs
like the one you’re sitting on. So, today, I’ll be showing
you a complete workout on how to hit all the muscles in your body using just a pair of chairs. So, if your excuse is
that you don’t have time to get to the gym, you no
longer have that excuse. I’m gonna show you how to
burn fat and build muscle right from the chair
that you’re sitting in. Now, before we get started, you wanna find the most stable chairs that you have in your
house or wherever you’re at to make sure that all the
exercises you’re performing are gonna be as safe as possible. And alongside with that,
doing every single rep of every single exercise,
slow and controlled, is not only gonna give you
more muscle engagement, more strength, and help with
more muscle development, it’s also gonna make
sure that you stay safe throughout all of these exercises. So, follow along with me on
this full body workout routine. We’re gonna do all the reps together, we’re gonna start off with legs. And the first exercise is gonna
be assisted pistol squats. Let’s go for 10 on each leg. Now, before we begin, make sure
that you have a solid stance on the ground, your core is
tight, and your chin is up. Once you’re ready to get
started, let’s bring one foot up, emphasize your weight that’s on the floor and then slowly begin to
start sitting in the chair. (upbeat music) ♪ Heria music ♪ All right, switch up. (upbeat music) ♪ Heria music ♪ All right, so with this exercise, you guys really wanna make
sure to take your time, squeeze your core, and
really just try to focus on sitting down as slow
and controlled as you can. And if you still need assistance, of course, you could put your
hand on the back of the chair as you come down, and as
well as, as you come up. Now, moving on to the next exercise. Another one engaging your legs, we’re gonna go for Bulgarian
split squats, 12 on each leg. Make sure you have a safe
placement on your back foot, and your feet are actually spread apart. That’s gonna give you more
bounce and stabilization. Now, when you go down, you wanna make sure that your knee doesn’t pass your toes so make sure you’re forward enough. And when you come back down make sure your knee goes
straight down to the ground. All right, let’s go for 12. (upbeat music) Remember to squeeze your core. And the neck up. (upbeat music) ♪ Heria music ♪ All right, let’s switch it up. Get a solid placement on your feet. Let’s go for it, all the
way down, all the way up. (upbeat music) ♪ Heria music) ♪ All right, now we’re gonna
move into working our core and abdominals, we’re
gonna do an L-sit hold, and then immediately
go into 10 leg raises. If you can’t do leg
raises, do knee raises. If you can’t do an L-sit hold, do a tucked L-sit hold. For this exercise, if you’re
using the back of the chairs, make sure it’s very stable. But what I would really recommend is putting your hands flat on the seats, of course, if your chair is high enough. All right, so let’s start off with the L-sit hold, 10 seconds. (upbeat music) ♪ Heria music ♪ All right, let’s move into the leg raises. Keep your core tight, regulate your breathing, legs straight. (upbeat music) All right, with this next exercise, we’re gonna be working
our chest and our triceps. We’re gonna go for 15 dips. When you’re doing this exercise, make sure your core is tight,
you’re looking straight and your shoulders are
depressed the whole entire time. Let’s go for 15. (upbeat music) ♪ Heria music ♪ All right, there we have dips. Our next workout on this routine, is still gonna engage our
triceps, a bit of our upper chest but we’re mainly gonna be
emphasizing on our shoulders. We’re gonna go for 15
elevated pike push ups. If you’re having trouble with this move, you can always do pike
push ups on the ground, or even just hold the
pike position for a time, that’s gonna develop
enough shoulder strength to eventually move into pike push ups, and then moving into
elevated pike push ups, which is what we’re right about to do. So, choose your progression,
and let’s go for 15 reps. Pike up. Bring the crown of your head down. Bring it back up. (upbeat music) ♪ Heria music ♪ All right, quick 15 reps, moving on. Getting in to our back and our biceps with this next exercise,
Australian pull ups. So, we’re gonna go ahead and
turn the chairs to the side. Now, this one you wanna make sure you have a really solid grip. And when you’re going up
and down in these reps, you wanna make sure to be as slow and controlled as possible. Make sure to choose the
sturdiest part of your chairs to perform this exercise. Let’s go for 12. (upbeat music) ♪ Heria music ♪ All right. Okay, so if you noticed while I was doing the Australian pull ups, I was keeping my hips up and keeping my body in a straight line from my heels all the way to my shoulders with my core engaged and
my scapulas retracted, while looking straight up,
pulling slow and controlled. This is gonna ensure
you’re using correct form. You’re reducing the amount of shakiness and giving you way more
results from this exercise. So, while you’re doing all
these movements and exercises, indirectly, you’re still training
and developing your core. And the less rest time you have, the more you bring up your heart rate, and the more you’re
gonna start to burn fat. So, now we’re gonna move on, mainly emphasizing on our biceps. Let’s get right into this bar curls. Let’s go for eight. (upbeat music) ♪ Heria music ♪ Hoo! Yeah, those are definitely tough. I definitely recommend trying those for a highly effective bicep exercise. And if they’re a little too difficult, you can always bend your knees to elevate your body a little bit higher, reducing the amount of weight that you’re applying in the exercise. Even just holding it
at maximum contraction at the peak of the exercise is great for building strength
and muscle in your biceps as well as working the negative ecentric part of the exercise coming down as slow and
controlled as you can. If you can’t do the full reps, or you fatigue at a short amount of reps and wanna complete the rest
of the required repetitions. But now we’re gonna move
into the last exercise, still engaging our core
as well as your chest but mainly emphasizing on
our triceps and our delts. Let’s go for 15 bench dips. Now, if you’re just getting
started, you can go ahead and do them right on the
ground just like this. Make sure your glutes go all
the way down to the bottom, full range of motion,
and come right back up leaning on the back of your
delts and your triceps. And if this is too easy, you can go ahead and elevate your feet, this is gonna allow more
weight onto your triceps and your rear delts. So, all the way down, lean back. (upbeat music) ♪ Heria music ♪ All right, that’s gonna complete round one of this full body workout routine that you can do absolutely anywhere, all you need is a pair of chairs. If you guys are just getting
started into training, one round is a great workout routine. And eventually, you’re gonna get stronger, develop more muscle and strength, and then you wanna start
working your way up the rounds to eventually completing
a total of four rounds, which would complete the
entire workout routine. And if this is too easy, and you wanna take it to the next level, you can always throw on a weight vest, apply more weight to all these exercises and get in crazy shape just from home. And you can find my weight
vest on chrisheria.com. And with that said, thank you
guys so much for watching. If you enjoyed the workout, definitely smash that Like button. Comment down below, let me
know what type of workout you wanna see next, and share
this video with a friend that’s trying to make some gains from home or really virtually anywhere. And of course, subscribe
if you haven’t already, we post every single Sunday
8:00 p.m. USA Eastern Time, and if you comment within
the first 30 minutes of any upload, you always
have a chance to win some free Thenx apparel. And for more workouts just like this getting you in the best
shape of your life, make sure you sign up to thenx.com and become a member, get full access to all our workout
programs, technique guides, and daily workouts that are
gonna have you shredded. And make sure you download the Thenx app in the App Store to take our
workouts with you everywhere and join the 2 million other
Thenx athletes around the world changing their lives right now. And that’s gonna be it for today’s video. If you guys want more of my content, make sure you’re following my vlog channel that’s youtube.com/chrisheria. On that channel, I do more
nutrition style videos and more of my personal workout. So, if you guys dig that,
definitely go ahead and subscribe. And also, make sure you’re
following me on Instagram with almost every single post I always do some type of giveaway. So if you want a chance
to be a part of that, then make sure you’re following me on IG. And for everyone that’s
a fan of the music. We’re almost at 10k subs. I know I’ve been saying this for a while and as soon as I reach
10k subs on my SoundCloud I’ll be releasing all the music that you guys hear on the channel as well as some songs that
you guys haven’t heard yet. And lastly, before I go right now we’re having a Labor Day
Sale on chrisheria.com and thenx.com/shop, so
if you wanna pick up any apparel or products
like the weight vest, resistance bands or rings, definitely make sure to check
out our shops this weekend and I will see you guys
next Sunday on this channel and next Thursday on my vlog channel. Till then, mad love, peace out. (upbeat music)

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    Piyali Dutta

    Hi…buddy…it's really working…some of my favorite…good day dear..❤❤❤❤❤❤❤❤❤💏💏💏💏💏💏💏

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    desdenoruega

    This is awesome 🙌🔥 Thank you Chris! I can wait for you to get to the 10.000 subscribers to get your music 😄😍

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    Tareq Saade

    Hi chris what you say about that calisthenics is not working with any one you should be an athlete to be able to do this training because i training so hard but i can't keep going with the daily workouts for the beginner level in the calisthenics app
    What are you suggesting for me?
    Many thanks to you and your team ❤️🌹

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    Ahmed Atef

    Hello Cris, i really like the place you are recording in and filming mode. Can you make tour video of the place?
    I like your exercis videos as well.

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    Cyprien9813

    For a next video, it would be great to have a full body morning exercices with dip bar. I know most of the exercices on this video can be with dip bar but more excercices are good too to have more differents routine 😉

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    Quinto

    What i would see next: How to breath correct in the different exerecises. i.e. at the beginning i stopped breathing while doing pushups which was not so clever…

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    Ignacio Ortega

    x10 assisted pistol squats (each leg)
    x12 bulgarian split squats (each leg)
    10 sec L-sit hold + 10 leg raises
    x15 dips
    x15 elevated pike push ups
    x12 australian push ups
    x8 Bar curls
    x15 Benchs dips

    1-4 rounds

    :j

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    Jamie Strobel

    best home workout video so far chris, solved one of the biggest issue I have had for a long time which is to find a place to do australian pull ups XD

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    ArmandoGG

    Me gustan mucho tus vídeos.
    La verdad no sé cuánta gente ve a este comentario pero pues no pierdo nada en escribir lo que siento Tengo fe, bueno gente lo que pasó esque YouTube pues me eliminó mi canal que ya llevaba trabajando más de 4 añitos Y así pues los videos y todo, y pues se dice fácil 4 años pero pues sí fueron cuatro años de trabajo y así decidí crearme otro canal y empezar de cero hoy Acabo de subir un video y la verdad me gustaría que aunque sean poquitos me den la oportunidad que se pasen a mi canal Y pues ustedes mismos juzguen Si les gusta lo que hago o no y si les gusta suscríbanse Porfa y así gente Muchas gracias por leerme y ojalá se haya gente que me dé la oportunidad

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    Vedran S

    Since last video looks Like you lost some weight,clear sign to me are your abs,looking more cut than before,am I right??

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    Aaron Forsberg

    Nice routine. Been out of town for work lately, perfect routine to keep up conditioning from the hotel. No excuse!

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    Lilith Eleanor

    Chris: all you need is some chairs, like the one you’re sitting on.
    Me, laying in bed, completely under the covers, cackling: AHAHAHA

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    Tremaine Underwood

    Why is he so fiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiinnnnneeeeeeeeee?????!!!!!!!!

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    _Ayala 1110_

    This video just comes to show you that there is No excuses to exercise. Everyone thinks calisthenics is boring but in reality its a fundamental to start fitness and look good before you even go to the gym.

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    Izzy A

    What I love about this video is its accessibility. You even included progressions to account for beginners. This is probably one of your best videos because of how welcoming it is. Solid stuff Chris and THENX team.

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    Not A Star

    I find your exercises really effective on me. I was close to getting those abs. But suddenly, only that day, I had trouble breathing after conducting the exercise. I was scared that I would experience it again so I stopped doing it. It's devastating for me. I'm back to where I started again. But I still enjoy your videos though. thanks!

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    FITNESS LIFE 2.3

    Man come on, Chris heria is too awesome!!! Chris inspired me to start doing bodyweight exercises. I freaking lost 38 pounds, and feeling great. Chris bro, you even inspired me to start posting videos too on my YOUTUBE page on losing weight for Beginners so i can help others like you bro. I would love to help others like you do one day. You helped me so much. THANK YOU BROTHER!!!!! Mad love!

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    Johnson and Friends

    I paid for the monthly premium membership on the Thenx app. However the app wouldn’t grant me the premium access. I tried contacted the support team at Thenx. After a month of several emails and several calls, I’ve had little response and no help resolving this issue. Would love to use this app, however customer service needs to be improved hugely. So far I’ve paid for a product that I haven’t received.

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    League of Feeders

    Chris be like whats up thenx athletes Today i am gonna show you a beginner workout first exercise 20 full planche push ups

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