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Muscle-Building Workout and Diet


– What’s up, Elite ThenX athletes? It’s Chris Heria. Welcome to another
video of Official ThenX. Today we’re in my house because I’m gonna be showing you a routine to do every morning to get shredded. (intense electronic music) And whenever I incorporate cardio or high intensity interval training into my morning routines, I always feel way more energetic, and my muscles feel full throughout the entire day, like I had just finished training. And if you do this morning routine, not only will you be burning fat, building muscle, and increasing
your endurance each day, but you will also be training your body to be ready to go at all times. So this quick routine consists
of six effective exercises. The first one being
low plank to high plank for 45 seconds. Let’s go for it. (steady electronic music) – [Woman] Heria Music. – Alright, make sure to
regulate your breathing. Breathing in through your nose, out through your mouth. And pace your breathing as well. Don’t breathe too hard, or you’ll gas yourself out. Keep that core tight. – [Woman] Heria Music. – Alright, nice little
warmup we had there. Remember when you’re doing this exercise to keep your core engaged the entire time. Don’t let your hips go
too high or too low. But remaining at that neutral point with your body fully engaged. From the tips of your toes, all the way to your shoulders. Alright, we’re gonna get right into the next exercise. That’s gonna be burpees.
(whooshing) We’re gonna go for 20. I want you to pace yourself and have perfect form every time. If you feel like you’re fatiguing, slow your reps down, but the goal is not to
stop while you’re training. And try to be as explosive as possible in every single rep. If you could bring your knees
up on the jumps, perfect. And if you can’t, just
go at your own pace. Let’s get started. (steady electronic music) – [Woman] Heria Music. Heria Music. Heria Music. – Alright. Let’s take it back down to the ground. Next we have side plank, up and down. You wanna keep your core tight. We’re gonna go up and down with the hips, 25 each side. Now I know you’re pretty fatigued from doing those burpees, so this is gonna be more
of like an active rest. So really try to focus on the contraction. Every time you come up, squeeze as hard as you can. Let’s go for it. (steady electronic music) – [Woman] Heria Music. – Alright, switch it up. Make sure that you go in low. Activate those obliques. Push up high. Get that full contraction. – [Woman] Heria Music. – Alright. Next, we’re gonna be moving into explosive push ups.
(whooshing) If you need a second, go ahead and catch your breath. But don’t wait too long, ’cause you want to keep
your heart rate up. This is supposed to be high intensity. We’re going for 25 explosive push ups. If you’re having trouble with this move, do as many as you can explosive, then move into regular push ups. Just do them as explosive as you can. And if you’re having
trouble with those as well, you can always start with
explosive knee push ups, and then move into knee push ups. Let’s go for 25. (steady electronic music) – [Woman] Heria Music. Heria Music. – Alright. Moving on. We have switching mountain climbers. This next move is gonna
(whooshing) bring our heart rate back up, and bring up the intensity. Of course, if you need
to catch your breath, go ahead, do so. Something like 15 seconds. No more than 30 seconds. And when you’re doing this exercise, make sure you don’t stop. You could slow down, but don’t stop. Let’s go for it. Bring one knee up. Switch to the other one. (steady electronic music) Engage your core. Breathe, in through your nose, out through your mouth. Regulate the breathing. Don’t breathe too fast. And the more you twist, the more of your core you’re engaging. So make sure you get
a good twist in there. – [Woman] Heria Music. – Alright. We got two more exercises left. We’re gonna go for seated leg flutters. 45 seconds, don’t give up. (steady electronic music) – [Woman] Heria Music. – If you guys feel like you’re fatiguing, you can go ahead and
just hold the position, or you can just kind of go a lot slower. But don’t stop. That’s the main goal of this workout. Squeeze your core, squeeze everything. We’re almost there, as hard as you can. Alright, now just hold this position. Hands in front. This is the boat hold.
(whooshing) We’re gonna max this one out. (steady electronic music) Engage your core. Regulate your breathing. – [Woman] Heria Music. – If you feel like you’re falling down, you can contract, contract, contract, come right back up, squeeze the core. Alright, last couple seconds. Hold strong. Alright. That was round one of the routine. So I’m gonna go ahead, finish this routine for three more rounds. That’s gonna give me
a total of four rounds to complete this workout routine. Definitely start doing
this every single morning. And if you guys enjoyed the workout, then definitely smash that like button. Comment down below. Let me know what you want the next video to be about, and share this video with a friend that’s trying to get shredded from home. And of course, subscribe, if you haven’t already,
’cause we post every 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 gear. And remember to get this
workout on your phone, and for more workouts just like this getting you in the best
shape of your life, then sign up to ThenX.com right now, become a member, and get full access to all our workout programs, technique guides, and daily workouts that are gonna have you shredded. Download the ThenX app in the app store to take our workouts with you everywhere, and join the millions
of other ThenX athletes around the world changing
their lives today. And if you guys want more of
my content during the week, then make sure you subscribe
to my vlog channel. That’s Chris Heria. The link is also in the
description down below. And make sure you’re
following me on Instagram. Almost every single post,
I always do a giveaway. So if you guys want a
chance to be a part of that, then make sure you’re following me. Lastly before I go, the ThenX crew and I will be out on tour in Barcelona, Berlin, and Rome. So if you would like to attend one of our workout events, then make sure you go to
ThenX.com/blog/events, and sign up right now
before we’re all sold out. And with that said, thank you
guys so much for watching. I’ll see you next Sunday, 8:00 p.m., USA Eastern Time. Mad love, peace out. ♪ Listen right here ♪
(upbeat hip hop music) ♪ Little mama, you bad ♪ ♪ The way I make you feel
like you just got the bag ♪ ♪ The penny in that Gucci
you know that I have ♪ ♪ I ain’t trying to brag,
I ain’t trying to brag ♪ ♪ I’m a be patient, patient ♪ ♪ Money gonna come when it want to ♪ ♪ I’m a be patient ♪ (upbeat instrumental music)

100 thoughts on “Do This Routine Every Morning To Get Shredded

  1. This guy would look so nice if he didn't have the stupid tattoos. They are covering the body and his physique and makes it look nasty.

  2. I like this workout.. I feel i'm getting stronger 💪.. im going to do it until i can do all 3 or 4 rounds 🔥🔥

  3. great routine Chris… I just can't understand people wasting money on tattoos… you'd look much nicer without those

  4. im doing this rn, and i can legit not do one side plank, i mean i can on one side but the other i need assistance to even be able to do one

  5. Lol I’ve been doing this for the last few days but never watched to the end… guess I’ve only done one set with 1 days rest between each one

  6. You kinda look like Brandon Lee. Very generous with your knowledge–thank you! At what age did you start engaging in this type of workout? I heard starting too young can stun one's growth as the muscles would act like rubber bands resisting against bone growth, etc. Don't if true but kinda make sense from the physics perspective.

  7. well, let's be honest, Chris was barely able to do one set, so I have a huge doubt about he's doing 4 of them every morning…
    someone is lying to us

  8. Hi Chris I just wanna thank you and this channel, I've been following your vids and workout for 1 and half a month now and I went from 86 kg to 62 kg which is a big achievement for me, although my muscles aren't yet that visible I can see the changes in my body week after week so thank you so much Chris! We love you buddy!

  9. love this workout because it's something I can actually try to do. Those calisthenics ones… It's nice to look but I can't do those.

  10. I started doing this exercise daily a week ago, and still every time I finish with these rounds I feel exhausted and extremely fatigue. Is this normal? Will this feeling eventually disappear if my body is gonna get used to training?

  11. Thank you, this was hard as fuck! and I have been training for 20 years on and off and training hard for the last 4 months and it is still hard!

  12. Lol at night I look at this and think this will be easy to do consistently for 30 days in a row but what the heck am I thinking?

  13. im doing it for almost 10 days and im doing only 2 reps but im getting results i was 105kg when i started and im now 103.5 kg im happy 🙂
    great workout chris, keep up the good work

  14. I always feel nauseated while doing these high intensity interval training
    Does anyone know how to prevent it ?

  15. I’m trying to do it twice at different times of the day being a 12 year old soccer player along with practice

  16. Cant do 20 straight burpees? Do 10 and add 45 sec of jumping jacks. Can't do 25 push ups? Do as much as you can.

  17. If doing this every morning, how long on average until results start to show? For any workout for that matter, how long? Lol I'm thin but have to muscle

  18. When he finish I’m like the workout is not that bad but then he said “that was one round u got 3 more rounds “ I’m like fml

  19. how the hell does he get so much air on those explosive pushups… Whenever I go i only get an inch or 2 above and i go down after half a second, only spending a small bit of that time in the air. am i too heavy???

  20. Please can someone name the song at 10:10😭
    Edit- got it!!! it's his own 😮😮😮😮 it's gooood….♥️

  21. Does this help you get shredded as in toned? More muscular or just lose weight? Cause I want abs I want the chest I want it all!

  22. Tried all those exercises in the gym. Mate, it's proper intense but it feels soooo good afterwards. Your videos are perfect, I feel extra motivated to perform them. P.S. what's the amazing soundtrack to this video ?

  23. Hei, are you supposed to eat something before doing this exercises maybe have a cup of coffee or something, or do those on an empty stomach?
    Ty man very inspirational!

  24. After doing this for about a week I’m already noticing improvements! I finally made it to 3 rounds and proud! I’m eating a meal every two hours until I go to sleep, so hopefully will be getting more results w consistency!

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