The BEST WAY TO START WORKING OUT FOR BEGINNERS

The BEST WAY TO START WORKING OUT FOR BEGINNERS


– What’s up guys? It’s Chris Heria, welcome to another vlog. Today I’m going to be
showing you the best way to start working out for beginners. The first thing people want to do when they start working
out for the first time is build muscle or burn fat without the proper foundation,
experience and skill set, which in reality that limits the amount of potential progress and gains
that can actually be made. When you don’t have the proper
foundation doing exercises, whether you’re trying to
build muscle or burn fat will be a lot less efficient. Sometimes you can be
going through the motions, but not engaging your muscles properly, resulting in very little
progress or none at all. This is why the first thing you need to do and the best way to start
working out for beginners is to master the fundamentals. Which are pull ups, push
ups, dips, squats, L-sit and even handstands, starting from their
very first progression. These fundamental movements
utilize every muscle in your body and the main motions that consist of fitness training. Every exercise stems from
these fundamental movements. And the best part of all,
these exercises are scalable and you’re able to increase
or decrease the difficulty and amount of force required
by changing the angle and intensity on how you perform them. Which over time will not only
burn fat and build muscle, but teach you how to train, progressing you onto harder exercises. And when doing exercises
with the proper foundation and knowledge, you’ll be
engaging your muscles properly, which engages more muscle fibers. Which will develop way
more strength and muscle and burn way more calories. That’s why the proper
foundation and knowledge of their progressions is so important. They are, in a sense, what the
machines would be in a gym. Just like if you went to the gym, you wouldn’t go straight into
attempting to curl 60 pounds and only use the 60 pound
dumbbells to learn how to curl. You would start with
something like 10 pounds, master those, and slowly
work your way up the weight. This way, not only will you
prevent the risk of injury, but you’ll also develop the
proper form and strength, not only to do this exercise but also to progress onto harder exercises that will demand greater effort, but will deliver greater results. And this is why mastering
the fundamentals is not only the best way to start
working out for beginners, but also to ensure that you will continue to progress through your training. Training this way, for
example, you may start off with beginner progressions,
like Australian pull ups. But you will eventually develop
the strength and experience to progress onto pull ups,
which will progress to one armed pull ups versus
always trying pull ups and wondering why you
can’t do more than 10 and why your strength has plateaued. And best of all, once you’ve
learned all the progressions and mastered your foundation, you can begin to teach other people. So now I’m going to give
you guys the workout routine that’s going to have
you master the basics. And once you’ve built a
solid foundation and can comfortably perform the
required repetitions with perfect form, you would’ve
already seen significant results in muscle development,
strength and fat loss. And then you’re ready to
start taking your training to the next level with a
proper workout regiment and programming. And to get my personal workout programs, the workouts I do every single day then sign up to HERIAPRO.COM and download the HERIAPRO
app in the app store or Google Play store. And on the HERIAPRO app is
where you’re also going to find today’s workout of the day. So look up this routine on the app titled ‘The Best Workout For Beginners’. And if you’re already a HARIAPRO member, then you should of just
got the notification letting you know the
workout just released, so let’s get started. Alright, now the very first exercise we’re going to get into, is pull ups. Now, pull ups is one of
the main fundamentals for all pulling exercises. When it comes to training, you’re either pushing or pulling. Which is why it’s extremely important that you master these
movements from the beginning. Whenever you workout
your back and your bicep, you’re always pulling. So mastering this movement
is going to teach you the proper engagement in your muscles. For a pulling motion,
developing more strength for back and bicep exercises. Now, when you’re getting
started with pull ups, the first thing you want to do is master the very first progression. That’s going to be Australian pull ups. You want to use every grip,
wide shoulder, enclosed as well as a supinated
grip to ensure you’re using all the muscles in your back
and bicep and to develop even greater and more
comfortable pulling strength. The more comfortable you are
with these different grips and positions, the more
reps you’re going to be able to perform, the stronger
you’re going to get and the faster you’re going to progress. In fact, once you can do
10 Australian pull ups, with perfect form, you’re
ready to move on to the next progression, which is
gonna be jumping pull ups. You want to practice those
with every single grip as well. And once you can do 10 jumping
pull ups with perfect form, then you should’ve developed
the strength to be able to do at least a couple jump negative pull ups. That’s when you’re going
to really start to feel your entire body weight during the ascension
portion of this exercise, getting you more used to
handling your body weight. And by that time, after
you can do 10 of those with perfect form, you
should be able to do at least 1 perfect pull up. You basically want to
max out each progression starting with your
hardest, working your way all the way down to the easiest. But to master the pull up,
you’re gonna need at least 10 reps with perfect form. Let’s go for it. (hip-hop instrumental) All right, moving onto the next exercise. Next we have push ups, let’s get it. All right, now to master the push ups you need to be able to do
at least 15 repetitions with perfect form. Let me show you what that looks like. (hip-hop instrumental) All right, so there we have the push ups. Now, just like the pull
up is the main fundamental for all pulling motion,
the push up is the main fundamental for all pushing motions. So the better you get at
push ups and the more reps you’re able to perform properly,
the better you’re gonna get and the more reps you’re going to be able to perform for all
other pushing exercises. Increasing your bench
press, increasing your dips, your core strength and
every other chest, tricep, and pushing compound exercise. And of course the more reps and exercises you’re able to perform properly, the better results you’re gonna get. Develop your chest and
tricep muscles even more, allowing you to progress
on to even harder exercises that will give you even greater results that you couldn’t have achieved otherwise if you had not mastered the push up. So if you’re just getting
started with push ups, really pay attention to your form. You want to do these
as perfect as possible. And at the beginning if
you’re really struggling to make sure that you can
really focus on your form, definitely start on your knees, maxing your repetitions
out from that position. Once you increase the volume and you can do about 20 knee push ups, you’ll definitely be able to
do at least a couple push ups with perfect form. And to master the push ups
and to complete this exercise for the routine, you’re going
to need to do 15 push ups. So start off with the hardest
progression, max those out, work your way down. And then let’s go to the next exercise, that’s gonna be dips. All right, now to master the
dips, you need to be able to do at least 10 with
perfect form, in a row. And that’s also going
to be the requirements for this workout routine. The dips is another pushing
fundamental that engages your chest and your triceps,
along with your core. To lift your body and
push in a downward motion. And the very first progression to start working on this
exercise is gonna be bench dips. Choosing a high or low
surface will determine the level of difficulty for this exercise. So the higher is it, the easier it will be and the lower it is, the more
body weight will be applied, making it harder,
working your triceps more but also getting you closer to being able to perform actual dips. So I’m going to show you
what bench dips look like. We’re going to do a set of 15. (hip-hop instrumental) We’ll have full range of
motion all the way down, all the way up and lean
back on your triceps. All right, so there we
have the first progression to mastering dips. That’s bench dips. Once you can do about 20
of these with perfect form the next progression you’re
gonna start working on is jump negative dips. This progression is going
to be more difficult but it will also get you used to working with your own body weight. And eventually, once you’ve
developed the strength to be able to do at least 10 of these, you should be able to
start doing some dips with perfect form. So now you want to start training
as many dips as you can do and start working your
way down the progression until you’re able to do
at least 10 real dips with perfect form. And for this workout routine,
it’s actually 10 dips to complete this exercise. If you can’t do 10 real dips, go ahead and choose a progression that challenges you. Complete the repetitions and then go ahead and drop set that exercise by doing the next easier progression and maxing out that exercise. And the next exercise I have
for you guys for this workout, is going to be squats. We’re going to go for 20. Now squats is one of the
fundamental movements for all leg exercises. Before doing any leg
exercises with weights you should first master you body squat. Without mastering your
body squat and going into other weighted exercises,
you’re asking to risk injury and very little progress to be made. So we’re gonna go for 20
squats with perfect form. If you’re having trouble or
if you’re just getting started with squats, try sitting down on a chair and standing back up 20 times. Having a firm stance on the
ground, shoulder width apart, squeezing your glutes, core, and keeping a straight
posture in your body. After just a couple days of training that, you should definitely be able
to do some perfect squats. And of course once you’ve
mastered these squats you will eventually be able to
progress on to pistol squats. But for now, let’s get these 20 squats. (hip-hop instrumental) All right, now for this next exercise, we’re gonna be working on our core. And to truly master your
core, the fundamental movement that you want to perfect is
going to be the L-sit hold. But for the sake of
today’s beginner workout, we’re going to be using a bolt hold. The first progression to getting started and developing your core
strength, to being able to eventually perform the L-sit. You want to be able to
hold this move in for at least 45 seconds. If you’re doing this for the
first time, it may feel tough, but you can definitely manage it. Eventually it will get easier over time. And with the help of
training the fundamentals like your push ups, pull ups and dips, you’re gonna get very comfortable with being able to handle your body weight and you’re gonna be able
to do the L-sit in no time. Let’s get right into the bolt hold. (hip-hop instrumental) All right, we are moving
on and we are almost done. And the last fundamental
we’re going to touch on is gonna be handstands. A whole body, compound exercise that really puts the
demand on your balance, stabilizing muscles, core
strength, arms, and shoulders. Now just a couple weeks ago,
I uploaded a video titled ‘How To Handstand With 5 Easy Steps’. If you’re looking for an
easy, step by step guide that breaks down exactly how to handstand from the very beginning, go ahead and check out that video and leave a thumbs up
if you found it helpful. Now for the sake of
this beginners workout, I’m going to have you guys
working on pike push ups, which is the very first
progression, developing your shoulder strength progressing
you to handstand holds and eventually, handstand push ups. Now for these pike push ups
you want to be able to do at least 12 with perfect form, keeping a pike from your
hands and feet to your hips. Let’s go for it. (hip-hop instrumental) And that’s gonna be the last exercise to master the fundamentals. But I have one last move for extra credit. This is gonna give you a little
boost during your training. That last exercise is going
to be hanging on the bar. Hanging on the bar increases
your grip strength, as well as the muscle connection
throughout your entire body and in most cases your
grip is the first thing to give out before your actual muscles do. So training your grip
is going to allow you to have better form in your exercises and be able to last longer, do more reps, which are gonna progress you on, giving you way more results. So we’re going to go ahead and
hang for at least one minute. And eventually when you
guys get really comfortable with this you will have
developed a significant amount of grip strength,
you should be able to hang for at least one arm, on each
side for one minute each. Let’s go hang for a little bit. (hip-hop instrumental) All right, that’s gonna be round one for this whole entire routine. Definitely make sure you
have already downloaded the HERIAPRO app on the app store or Google Play store so
that you have this workout with you, on your phone and
be able to do it anywhere because as you can see,
this workout routine is all body weight movement. It doesn’t require any equipment. The most you’re going to need is to find something to hang on. So to complete this routine,
you’re gonna have to do three more rounds for a total of four sets and then you’re well on
your way to getting started to develop real muscle, real strength, and a real solid foundation,
that’s gonna ensure, not only are you going to
build muscle and burn fat but you’re gonna stay progressing in the best, most efficient way possible. And so with that said, thank you guys so much for watching. Remember, for this to truly be effective you have to master it. Each exercise, as each
one will help the other and develop all the muscles in your body. And once you develop the solid foundation, you’ve mastered the basics. You’re ready to start taking your training to the next level by adding more weight to your exercises with
the Heria Weight Vest. You can go ahead and pick
one up at CHRISHERIA.COM. So with that said, thank you
guys so much for watching. If you enjoyed this workout routine definitely smash that like button. Share this video with a friend that’s just started working out and needs the best workout
routine to get started. And comment down below to let me know what you want to see in the next video. Subscribe if you haven’t already, ’cause I post every single
Thursday, 2 PM, USA Eastern time. And if you comment within
the first 30 minutes of any upload, you always
get a chance to win some free Heria apparel. And if you guys want to
see more of my content during the week then make
sure you’re following me on Instagram, that’s chrisheria. I post more content and do a giveaway on almost every single post on Instagram. So make sure you’re following for a chance to be a part of that. And if you’re digging
the music in this video, then make sure to follow me on Soundcloud. As soon as I reach 10K subs on Soundcloud, I’m gonna be releasing all the music that you hear on this channel. As well as some unreleased songs
you guys haven’t heard yet. So thanks so much for watching. I’ll see you guys on Instagram and I’ll see you next Thursday, 2 PM, USA eastern time. Mad love, peace out. Smash that like button guys!

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