HANG FOR 100 SECONDS EVERY DAY | small Change HUGE Gains
Small change, huge gains. That is the mantra behind this deceptively simple yet wildly effective grip-strength protocol: 100 seconds of hanging every day. The end goal is to ho...
SIX PACK ABS IN 6 MINUTES
When calisthenics legend Chris Heria teams up with powerlifting phenomenon Larry Wheels, you know something epic is about to go down. This time, they are putting their ab stren...
9 Min HOME Workout For BIGGER Arms (NO EQUIPMENT)
Can’t make it to the gym? No problem. Chris is back with a quick and effective arm workout you can do right from home: without weights and without machines, just your own bodyw...
STOP DOING PUSHUPS LIKE THIS
Are you tired of doing pushups the wrong way and not seeing the results you want? It's time to stop doing pushups like this and start making the most out of this effective exer...
TOP 10 BEST Exercises That BURN The MOST CALORIES
Not all reps are created equal, especially when you're chasing calorie burn and metabolic intensity. So, whether you're crafting a minimalist HIIT session or stacking progressi...
SUPER EFFECTIVE FULL BODY WORKOUT | 8 Min Dumbbells Only
Chris is back with a comprehensive full-body workout that’s high in intensity, short on time, and perfect for maximizing results. It is tailored for those who crave efficiency ...
Searching For The STRONGEST Athlete In The WORLDS MOST OBESE Country
Chris touches down in Malta in search of the fittest and strongest athlete for a head-to-head showdown. Some are here to win, some are here to have fun, and some are here for b...
THIS Workout Got Me Visible 6 PACK ABS
Want to try a classic Chris Heria core burner that is minimalist, brutal, and effective? This routine is all about building endurance and definition through bodyweight ab work:...
Bodybuilder Tries PUSH-UPS LVL 1-10 Ft Tristyn Lee
Chris has just dropped a beast-mode push-up ladder — and it’s got serious calisthenics flair. Let’s break down each level of this 10-tier push-up progression with Chris and Tri...
10 Min Standing Arms Workout | No Repeat With Dumbbells
If you're looking for an efficient and effective 10-minute standing arm workout, this no-repeat dumbbell routine packs a punch. Grab a pair of dumbbells and follow along with C...
DO THIS Workout For BIGGER BICEPS & TRICEPS | Dumbbells Only
Looking to pump up those biceps and triceps with just a pair of dumbbells? Look no further! This workout routine is designed to target not only your biceps and triceps but also...
THE BEST DUMBBELLS ONLY HOME CHEST WORKOUT | SUMMER 2025
Are you ready to sculpt your chest and get in shape for the summer of 2025? Look no further than this body weight only chest workout led by the one and only Chris Heria. With j...
DO THIS 100 SQUAT HOME WORKOUT | BUILD GLUTES & LEGS
While you’re still stuck in traffic on the way to the gym, Chris just crushed 100 squats—right at home! Whether you’re a beginner or an advanced athlete, Thenx resistance bands...
10 MIN HIIT/ CARDIO WORKOUT TO REPLACE THE TREADMILL | FAT BURNING
Still think you need a treadmill for a killer cardio workout? Think again! This 10-minute HIIT routine burns fat, builds muscle, and delivers next-level results—no equipment re...
THE BEST CALISTHENICS SKILLS TO LEARN (RESISTANCE BANDS) Ft THENX TEAM
What’s up, it’s Chris Heria, back with the THENX team— and today he’s showing you how to take your planche training to the next level using just one tool: a resistance band. Ma...
DO THIS! 50 PULL-UPS & 100 PUSH-UPS IN UNDER 5 MIN
Boost your pull-up and push-up performance with Thenx resistance bands, helping you build strength and endurance to hit 50 pull-ups and 100 push-ups in under 5 minutes. Alright...
PUSH-UPS ONLY CHEST WORKOUT | NO EQUIPMENT NEEDED
Unlock Your Full Potential — No Gym Needed! You don’t need a gym. You don’t need equipment. All you need is the will to push yourself farther than ever before. Enhance your pus...
HOW TO FRONT LEVER | ANYONE CAN DO IT!
Master the front lever with targeted training using Thenx resistance bands for assistance and half bars for building the necessary strength and control. Have you ever dreamed o...