7 MIN HOME CHEST WORKOUT | FOLLOW ALONG

TopShop · July 28, 2024

7 MIN HOME CHEST WORKOUT | FOLLOW ALONG

By TopShop Bodyweight Workouts 6 pack, 6 pack abs, build muscle, burn fat, calisthenics, chest workout, Chris heria, core, diet, Exercise, fat burning, Fitness, follow along, get in shape, handstand, healthy, home workout, keto, lose weight, morning routine, muscle up, nutrition, shredded, six pack, streetworkout, thenx, vegan 33 Comments

Video Transcript

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what’s up it’s Chris Haria today’s chest day and I’ve created the perfect routine you can follow along to for a complete chest workout hitting every area of your chest in just 7 minutes and for this workout I’ve chosen specific exercises that place the most amount of resistance on your intended muscles while allowing for the greatest range of motion to tear more muscle fibers build more muscle and increase your strength all using just your own body weight not just looking strong actually being strong these exercises are also super effective at developing your Rel strength which will help you when moving on to more advanced skills like the plan push-up handstand push-up 90° handstand push-up and so much more so add this workout to your weekly routine and take your chaining to the next level and like always to properly follow along and to schedule to do this workout from your phone anytime any day Download the Harry Pro app in the app store or Google Play Store right now it’s absolutely free but if you become a member you’ll get full access to all my workout programs but this workout is also free in fact I just built today’s workout right from my phone on the Harry Pro app and published it so if you also downloaded the Harry Pro app you’ll have access to this workout as well and this is also one of my favorite features in the app you can go on the harer Pro app generate a workout for you based off of your Fitness levels and what you want to train that day or you can build your own just like I did today and I’ve also published this workout with three different Fitness levels beginner intermediate and advanced So based off of your skill level you can choose the variation of this workout that’s perfect for you so if you’re ready to get started all we’re going to need is the ground an elevated surface you can use like your couch in your house and a higher elevated surface like a chair or the top of a table and for today’s workout we’ll be doing the intermediate variation of this routine so we’re going to do every exercise on the ground and for 40 seconds with a 20 second break in between if you’re a complete beginner you can do all these exercises on an elevated surface like I always say and you can do it for 30 seconds with a 30 second rest and for the advanced athletes 45 seconds with a 15sec break in between and always try to strive for the next harder level the more you do this and get used to this type of routine so I’m going to go ahead and click Start all right let’s start the workout let’s get it push-ups you want to pace yourself have perfect form squeeze your core all the way down all the way back up 20 more seconds and as you can see from the app the next exercise coming up is going to be typewriter push-ups great exercise for building strength in each individual Li for apply more resistance here we go three two one great job I’ll take a break of course you can skip the rest if you are ready to go or you can decrease the amount of time that you have in rest as well right from the app here we go tyrers let’s get it you can take your time with these just want to make sure that you’re doing them [Music] [Music] right more than halfway there stay strong 10 more seconds can also pump out the last one four two one all right isolated each chest now we’re going to go into wide push-ups of course if you need a second to catch a breath you can go ahead and add more time to the rest if you follow along with the har Pro app or move on to the elevated surface for the next exercise here we go down and up should definitely be feeling it right now also building ton of endurance doing this without stopping almost there last 5 Seconds 5 4 3 2 take a break job now take a bre all right next up we have bench dips should definitely be feeling your chest right now just going to emphasize on our lower chesto even the shoulders arms on fire especially because we don’t stop pace [Music] yourself last 10 seconds 5 2 1 great job I’ll take a break take a little break next we’re going go into Diamond to regular push-ups two one so you can do a diamond come up Walk It Out push up come in time you can also explode you can also do this from an elevated surface even halfway if you get fatigued that way you don’t stop almost there more than halfway there go ahead and shake that off next up we have Diamond squeeze we’re going to do this on an elevated surface so you can do this on a countertop tabletop the top of your couch I’m going to do it on this bench so you’re going to do a diamond squeeze at the top down squeeze really squeeze this is going to work the split of your chest as well as your upper chest take a look at my upper chest every time I come up and squeeze try to get my pinkies to touch you can see that really activates the chest as well as the upper chest and the split almost there last 5 Seconds woo Che chest is on fire all right we are down to the last exercise we’re going to go back into these dips I want you to give it everything you got take a second to catch your breath let’s get it pace yourself these are the last ones make them count lean back on those triceps roller chest by this point we’ve hit every area of our chest from the upper lower split and outer with the wide push-ups down the last 15 seconds let’s go get everything you got right here 2 one all right and there you have it that’s a whole round so once you finish the routine you can go ahead and take a progress photo leave a comment something like that and then save it schedule the workout again for next time so congratulations to everyone that come through this workout routine with me it was pretty tough I’m not going to lie the pump is real in just 7 minutes with no weights or equipment this is definitely a super effective workout that you can do any place at any time everybody has 7 minutes there’s absolutely no excuses and the more you do this if you stay consistent you’re definitely going to see strength G gains muscle gains and it will eventually become easier and soon you’ll be able to go for more rounds and to benefit the most out of this routine you want to be able to do it for at least two to three rounds so run this back one more time if you’re feeling fatigued take a second to catch your breath or just try doing it on an elevated surface one thing’s for sure if you stay consistent with this routine I guarantee you it’s going to transform your physique strength and change your life so if you haven’t already download the harer Pro app I promise you you’re not going to regret it it’s going to take your training to a completely new level the app is free to download in the App Store and you’ll get free workouts every day but if you become a member you’ll get full access to all my workouts with workout programs guiding you just like this step by step into your best physique and if you haven’t already hit the Subscribe button with bell notifications on I post every single Tuesday 11:00 a.m. USA Eastern Time videos just like this as well as videos on nutrition helping you to get shredded and eat right to actually pack on lean solid muscle and maintain a six-pack all year round check out those videos I’ll throw them up real quick and leave a comment down below while you’re at it let me know what you want the next video to be about and if you comment within 30 minutes of any upload you’re always going to have a chance to win some free Harry apparel so that’s pretty cool too just a little gift to show my appreciation for you guys for always coming through every single week we’ve been making body Transformations right here on this channel every week for years and I’m so happy that you’re a part of this journey so I’ll see you on the Harry Pro app we’ll get another workout together but in the meantime check out this video that’s going to have you in the best shape of your life and I’ll see you next Tuesday 11:00 a.m. USA eastern time I love baby peace out [Music]

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

Warm-Up: 5 minutes of light jogging or jumping jacks.
Push-Ups: 3 sets of 15 reps.
Bodyweight Squats: 3 sets of 20 reps.
Forward Lunges: 3 sets of 15 reps per leg.
Forearm Plank: 3 sets of 1-minute hold.
Cool Down: 5 minutes of stretching.

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While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.

Activewear

Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

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7 MIN HOME CHEST WORKOUT | FOLLOW ALONG