Thenx Fitness Studio

Welcome Thenx athletes! This week, Chris Heria takes you on an upper extremity workout journey that you can complete in the comfort of your own home to optimize convenience and gains.  The focus of this routine will be the biceps and triceps muscle groups. All you will need is a pair of dumbbells or any suitable weight substitute. This is a thorough workout that will activate both heads of your biceps brachii and all three heads of your triceps brachii. This routine is comprised of 4 exercises that target your upper extremity  flexor  muscles (biceps) and 4 exercises that target your upper extremity  extensor  muscles.  Make sure to follow along on the  Heria Pro  app to access a warm-up routine to get pumped for the completion of this well-rounded and complete upper arm workout.

We have been perpetuating the stereotype time and time again that doing legs is “terrible” or “always a challenge to get through”, but no further. Leg workouts don’t HAVE to be a slog to get through, and believe it or not, leg day can be something to look forward to. Especially if you keep it simple and short, your workout will not reach a satisfying level but possibly leave you looking forward to the next time. Follow along with Chris Heria for an 8 Min Home Leg Workout- with no jumping necessary. Most viewers have a living space that may leave you limited in your options for physical activity. Long time viewers know that an easy add-on to leg routines are jumping-based exercises, but those who have neighbors below might want to reduce the amount of noise you may produce. Others may simply be physically unable to place that much stress on their joints, so either way this low impact  workout is perfect for you.

  Whether you are want to train your shoulders with equipment or bodyweight exercises, here we have rounded up some best shoulder workouts you can do anywhere.   DUMBBELL SHOULDER PRESS:   Sit on a bench with the backrest inclined between 90° and 95° and support your back, then place your feet firmly on the ground and with a wide leg opening for proper stability and bring the dumbbells in front of your shoulders with your palms looking straight ahead and elbows out.   Although the elbows should point out, they shouldn't be 100% perpendicular to the shoulders, rather slightly angled toward the center of the body. Extend your arms over your head until the dumbbells almost touch each other and then lower them back to shoulder height (you can even support a second), to start another repetition again.   This exercise is a vertical push that works all the fibers of the deltoids but with a little more emphasis on the front of the shoulder.   SIDE FLIGHTS:   The lat

Join Chris Heria as he shows you 7 Exercises For HUGE Shoulders. Learn How to Effectively build your delts with just a pair of dumbbells.

  If you’re looking to build a strong and well-defined chest without going to the gym, here’s are some amazing chest workouts at home without equipment that you can do in your bedroom or living room, or even outside! All you need to use is your own body weight.    With this workout, you can get amazing results without needing any specialized equipment like weights or resistance bands, though those can certainly make the routine more effective if you have them available.    The muscles in your chest are made up of your pectoralis major and minor and when training your chest, you'll usually recruit the assistance of your triceps and your shoulders. So, with today's routine, we are going to build strength and muscle within all the areas of our chest while simultaneously building and strengthening our triceps and shoulders as well.   In this guide to chest workout at home, we will be doing SEVEN workouts with each one lasting for 40 seconds and 20-second rest in between

  Whether you are an experienced gym freak or a beginner, you must have come across the term called calisthenics.   Calisthenics is an amazing part of any workout regimen and creates the basis of many workouts you might already be performing--it has been in existence for centuries and it continues to gain momentum today.   It is a great workout for beginners and will be rewarding if you are learning how to start calisthenics.   What is Calisthenics?   Simply put, calisthenics is a type of bodyweight resistance training. In fact, you must have done them at some point. Some common calisthenics work workouts include pushups, pull-ups, chin-ups, lunges, and crunches. These exercises basically use your body weight and gravity as resistance to improve your endurance, mobility, and coordination.     Calisthenics workouts include easy movements like squats and advanced movements such as pull-ups. And the best part about this versatile workout style is that you can do exerc