July 29, 2020

Replace Gym Workout With This Full Body Home Workout

– What's up, THENXathletes, it's Chris Heria.

Welcome to anothervideo of Official THENX.

Today, I'm gonna beshowing you how to replace the exercises you're doing at the gym with ones that you can do from home with just your bodyweight, let's get started.

(chill music) Now whether you're stuck at home right now or can't make it to the gym, that shouldn't be an excuseto not get a solid workout.

I do a lot of my workouts from home, and the reality is you don'tneed a lot of equipment or space to build strength and muscle, and the majority of the exercises that you're doing at the gymcan actually be replicated or even replaced with bodyweight exercises that use the same movement path and activate the same muscles.

And you might find thatthese bodyweight exercises give you even more of a challenge than the ones that you're doing at the gym and that's because withbodyweight exercises you need to engage more musclesto complete the exercise.

Because most bodyweightexercises are compound movements which means more muscleactivation and stabilization because you're not just sitting down but trying to actuallystabilize your own body's weight to perform each rep.

If you're using machines in the gym a lot of the stabilization is taken out.

The machines do it for you.

Even the range of motion is restricted.

So today, I'm going to show youhow to replace the exercises that you're doing at the gymwith bodyweight exercises that you can do at home, and I'm going to show youhow to do these exercises explosive so we can replicatethe overload of using weights.

So let's get started.

Remember, to get thisworkout on your phone, download the THENX app in the App Store or Google Play Store, open up to the YouTube workout section, you should find this routine.

Now we're gonna go throughevery single muscle group.

The first muscle group we'regonna go for is shoulders.

Now in training shoulders at the gym one of the most commonexercises is military press.

You can see it being donewith dumbbells, barbells, and even machines.

We're gonna replicate that same movement and muscle activation withelevated pike push ups.

Let's go for 15.

(chill music) You want to get an elevated surface, put your feet on top, andget into a pike position, and you're gonna put your head down from the crown of your headstraight to the ground.

The higher the surface, the more body weight you're applying to this exercise.

So find an elevation that challenges you, and start from there.

If doing this exercisewith your feet elevated is already too hard, start at pike push ups.

Now to replicate the overload of weights, you can push as hard asyou can on the concentric, and then really controland work the negative.

You don't have to explode off the ground, but give it maximumeffort every single rep.

(chill music) All right, there we haveelevated pike push ups.

While doing this exercise, it's important that you maintain perfect form.

You want to keep your core tight, legs straight and yourback straight as well, and if you elevate your hands even higher on a stack of books, for example, you can increase your range of motion and go deeper on this movement.

Now the next muscle groupwe're gonna move into, it's gonna be legs, and whenwe train legs at the gym one of the most common exercises you're gonna see are squats.

You can see it beingdone with the machine, barbell or dumbbells, and because legs aresuch a big muscle group, it requires a heavier overload.

At the gym, it's beingdone by increasing weight, and the way we're gonna do it at home is by using pistol squats.

With pistol squats, we'reshifting our entire body weight onto one leg and squattingwith one and instead of two, and while I'm squatting mybody weight with one leg, I have to balance and control my body a lot more than squatting with two legs, and that's gonna give me alot more muscle activation and tearing a lot more muscle fibers.

Now if you find pistolsquats too difficult, I want you to start offwith the progression, assisted pistol squats.

You're gonna be loweringand sitting into a chair and standing back up on one foot, and to increase theoverload on this exercise, I want you to be explosiveon the concentric and really control the negative, and if you use a lowersurface for assistance, this should help you on the lower portion of your pistol squat to allow you to do more continuous explosive negative reps.

We are gonna go for seven on each leg.

So this is how we're gonna do it.

We're gonna get into apistol squat position.

Control the negative, touch when you get down, and then really push up.

(chill music) ♪ Heria music ♪ – All right, there wehave the pistol squats, and moving onto the next muscle group, we're gonna be going for the back, when training you're back in the gym, one the most common exercisesyou're gonna see are rows, and again, you can seethis move being done on the row machine, withbarbells and dumbbells.

Now the way we're gonnareplicate that exercise at home is with Australian pull ups.

When it comes to bodyweight training, the best exercises for your back are gonna be from a hanging position, but finding a place to hang in your house isn't always that easy to find.

If you have one of thosepull-up bars at your house, I would highly suggest using that, but if you don't, there are some chairs, maybe some furniture tablesthat you can put together that would allow you todo this exercise safely.

You're gonna need two very stable surfaces at around waist height.

The shorter it is, theharder it's gonna be, and that's how I'll be doingmy Australian pull ups.

I'm gonna doing it withthese two chairs right here.

Let's go for 10 reps.

You wanna keep your hipsup and back straight.

All the way up, all the way down.

(chill music) ♪ Heria music ♪ – All right, there we havethe Australian pull ups.

Now we're gonna move onto the next muscle group.

That's gonna be for ourchest, and at the gym, the most common exercise youcan see is the bench press.

You know all the differentways they do it at the gym.

When you're doing it at home, the same movement pathis gonna be push ups, and to replicate the overload you're gonna be doing explosive negative.

Let's get down and go for 12.

Come down controlled.

You can push as hard as youcan without exploding off, but if you feel like you can, give it as much as you can.

(chill music) All right, so there wehave explosive push ups.

Should definitely befeeling that in your chest.

The next muscle group we'regonna go into is gonna be abs, and when working our abs in the gym a very common exerciseyou see is the ab crunch either with the cablesor with the machine.

We're gonna be doing a bodyweightat home with jackknives.

Let's go for 10.

So you're gonna haveyour body fully extended.

Keep your core tight, armslocked out, legs locked out.

You're gonna come all the way at the top, and back down.

(chill music) ♪ Heria music ♪ – If these are too hard, youcan always bring your knees in to your elbows, come back up.

All right, now that wehave abs out of the way, we're gonna be moving on to biceps.

The most common exerciseyou're gonna see in the gym is bicep curls.

I'm gonna show you how to curl your own bodyweight from home.

Now the most effective way totrain your biceps from home is to find something that you can curl if you don't have a pull-up bar.

It's gonna be safer andprobably a lot more practical, but if you're looking for analternative bodyweight exercise and you're up for thechallenge, try this exercise to put a really heavyoverload on your biceps.

For this exercise, we're gonnabe using an elevated surface, The table is gonna work the best.

We're gonna be curling our bodyweight by putting our hands down on the table, bend your knees and flattenyour body at a 90 degree angle.

We're gonna come from thehighest point in the rep, come all the way down.

Curl back up.

Now you can use your legs forassistance at the beginning, but eventually the less you use your legs, the more bicep you're using.

(chill music) All right, that one isdefinitely a bicep killer, but there you have it.

If you could do this exercise, it's really good for your biceps.

It may look difficult, but I still want you togive this exercise a try.

Remember you can assist withyour legs during this exercise, and eventually the strongeryou get in your arms, the less assistanceyou'll use from your legs, and eventually you'll bepulling your whole body up with just your arms.

Now we're moving on tothe last muscle group, that's gonna be triceps, and in the gym, we're normally doing tricep extensions.

You've seen it with dumbbells, barbells and machines.

At home, we're gonna beusing skull crushers.

I'm gonna do my skull crusherson the back of the chair.

You can do yours on any stable surface, and you want to have a straightline from your shoulder to your toes, and you wantto have your core tight.

We're gonna go straight down with our elbows pastthe crown of your head, and then push back up whilemaintaining your elbows in.

Now just about any beginnercan start this exercise.

What makes this move difficult is the angle in which you do it, and the height of the surfacethat you're doing it on.

The higher the surface, the easier it's gonna be.

The lower the surface, the more body weight you'reapplying onto this exercise.

So I want you to choose anangle that challenges you, but allows you tocomplete 12 perfect reps.

(chill music) ♪ Heria music ♪ – All right, there wehave the skull crusher's, and remember to increase the overload you really want toexplode on the concentric and control the negative, and this is how you train allthe muscle groups from home simulating the exercisesthat you do at the gym using bodyweight exercises.

Remember weight trainingand bodyweight training both have their own benefits, and if you can do both, you're gonna be that much stronger.

So make sure that you're not neglecting either training styles, and the next time youcan't make it to the gym, I want you to head to this video and start this workout routine.

Remember to get thisworkout on your phone, download the THENX app in theApp Store or Google Play Store and for full access toall our workout programs, technique guides and daily workouts, sign up to become a member at thenx.

com and join the millions of THENXathletes around the world getting in the best shapeof their lives today, and for more my content during the week, make sure you're following my blog channel youtube.

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