– What's up guys, it's Chris Heria.
Today you guys are gonna be following along with my push day.
We're gonna be training chest, triceps, and shoulders all at the same time.
Training all three of thosemuscles within every exercise.
And because most people don't have access to the gym I'm gonnashow you how to do this without any weight or equipment at all.
And if you think you don'tneed to be doing this because you have accessto weights and a gym you should still beincorporating this type of training into your workout regimen.
Because these kind ofexercises and this type of training engagesyour muscles differently and gives you benefits that weights don't.
And even those benefits cantransfer into the weight room.
Today we'll be doing compound exercises using our own body weight.
And these exercises require and develop more muscle coordination and connection.
And because we're activating more muscles in our body we're burning more calories.
For today's workoutwe're actually gonna take two compound movementsand put them together to maximize our time undertension and to make sure that we're thoroughly engaging all three of those muscles, chest, triceps, and shoulders, making this workout super effective in the shortest amount of time possible.
So, if you guys are ready to get started the first two compound movements we're gonna put togetherare push ups and wall walks.
We're gonna do three wall walks.
And for every walk walk we're gonna do five push ups, let's get started.
(rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) All right, so there werethe push up wall walks.
That one was prettytough, but I always like to start my workout routines off strong.
Now, remember, with every exercise we're gonna be engaging ourchest, triceps, and shoulders.
But each part of the exerciseis gonna be emphasizing a little bit more on oneparticular muscle group.
For example, when you'redoing the push ups you're emphasizing more onyour chest and your triceps.
And when you're walkingup into your walk walks you're emphasizing more on your shoulders.
Now, the next exercisewe're gonna get into we're gonna be combining two movements, typewriter push ups andarcher push ups into one.
Typewriter archer push ups, let's get right into them.
We're gonna go for 10 each.
Start all the way at thebottom, one arm straight, bend from the one side, push up, come back down, both sides is one.
(rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) (exhales deeply) Woo, now thatone is definitely a killer.
Now, that particularexercise really emphasizes on your chest throughoutevery part of the exercise, but even your shouldersand your triceps as well.
Because you have a constant contraction.
Because you're staying low, transitioning from one rep to the other.
And as you move side to side you're really gonna feel your shoulders fire up.
For the next exercise we'regonna be putting bench dips and reverse planktogether, let's go for 15.
Let's go deep to a benchdip, come all the way up.
Now, lean back all theway as hard as you can onto your rear delts, come back down.
(rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) All right, this is the last one, really push back on yourtriceps and your delts.
(rhythmic hip-hop instrumental music) (exhales deeply) Allright, that one you should really feel your shoulders fired up, specifically in your reardelts and even in your triceps.
As we come down into the bench dip we're really emphasizing on ourlower chest and our triceps.
Then, as we begin to comeup and reach full extension we're shifting all ourweight back onto our triceps and our shoulders tocomplete the engagement of all three muscles: yourchest, triceps, and shoulders.
And you notice that everysingle exercise we're working different parts of our chest, triceps, and shoulders.
Because these muscle groupshave many muscles within them.
You need to be making sure thatyou're training and growing all the separate muscleswithin each muscle group to really see results, getstronger, and make progress.
Now, this next exercisewe're gonna get into we're gonna be doing a pseudo push up, and then transitioning straight into a pike hold, let's go for 15.
Now, remember, when we'redoing pseudo push ups our hands need to be by our waistline, and our body needs to be straight.
So, we're gonna come downflat, then we push up.
We're gonna push up withour hips, going straight up.
Come back straight, let's go for 15.
(rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) All right, there we have the pseudo push ups with the pike hold.
And if handstand push ups or90 degree handstand push ups is something that you want or something that you're training fordefinitely try this move out.
It's gonna help you get usedto and develop the strength for the transition andtrain your chest, shoulders, and triceps simultaneously the same way you would do when you're doing the press in your handstand push up or 90 degree.
Now we're getting into the last exercise.
We're gonna be combining skull crushers with diamond elevated push ups.
We're gonna go for 15, and I want you guys to give it everything you got for these last reps, let's go for it.
We're gonna have our elbowsstraight down passed our head.
Come back up, walk a little bit up, complete the diamond push up.
(rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) ♪ Heria music ♪ (rhythmic hip-hop instrumental music) All right, there we have the diamond push ups with the skull crushers.
That's gonna complete roundone of this workout routine.
If you can get through roundone that's a great start.
Over time if you can workyour way up to four rounds of this, then that's asolid workout routine.
Thank you following along with me today.
Hopefully you've learnedthat you don't need a gym or equipment to get in shape.
And even if you already train at the gym this is still something that you want to incorporate into your workout routine.
And it comes with benefitsand develops strengths that weights alone won't give you.
In fact, these new strengths and skills will even transfer overinto the weight room.
With that being said, thankyou guys so much for watching.
If you enjoyed the videodefinitely smash that like button.
Share this video with a friend that's trying to get in shape from home.
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And join the millions of other people all around the worldgetting in the best shape of their life right now Chris Heria style.
And, lastly, I'm so excited toannounce tonight at midnight, October 18 my song Fire isgonna drop across all platforms, Apple Music, Spotify, SoundCloud, and even TikTok.
Make sure you guys check it out tonight.
I appreciate you guys so much for always listeningand always supporting.
And once Fire drops tonight at midnight, as soon as I reach 100K playson my personal SoundCloud I'm gonna release the fullalbum of all the songs that you guys have been waiting for.
All the songs that you'veheard on our YouTube channels, as well as some tracksthat you haven't heard yet.
And when that happens I'll beannouncing it on my Instagram.
So make sure you're following me on IG.
And on my Instagram withevery post I always do some type of giveaway, soif you guys want a chance to be a part of that makesure you're following.
With that said thank youguys so much for watching.
I can't wait for you guys tohear my new song Fire tonight.
I want you guys to blowit up and put it on repeat as soon as it drops, thanks so much in advance.
And I will see you guysnext Thursday 2:00 p.
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♪ Ain't gotta prove nothingyou know that about us ♪ ♪ You ain't gotta do nothin'because I do it for us ♪ ♪ You ain't gotta do nothin'because I do it for us ♪ ♪ Anything you want I'llhave it waiting for us ♪ ♪ And even when you got nomakeup on you're gorgeous ♪ ♪ You should no nothingcould ever come before us ♪ ♪ No heat you could be main girl ♪ ♪ For a week then I'm on a plane girl ♪ ♪ But I can do it if youonly want the fame girl ♪ ♪ I seen that shit go to herhead she aint the same girl ♪ ♪ We're playing with fire ♪ (heavy hip-hop instrumental music) Smash that like button guys.