7 MIN HOME CHEST WORKOUT | FOLLOW ALONG
Video Transcript
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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.
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Activewear
- Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
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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.
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Swimwear
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Comments (33)
Fuck me…fuuuuk ! I'm a sucker for pain so I won't stop
check out this cool chest workout composition!
thanx Chris!
30-45s regular pushups
30-45s archer pushups sde2sde
30-45s wide pushups
30-45s benchdips
30-45s diamond2regular pushups
30-45s diamondsqeeze pushups e
30-45s benchdips
nice workout for chest and upper core, keep it on bro 😎
Indonesia Here
I’ll do 5 pushups for every like I’ll also post the video doing so.
Content is on fire man !!❤️❤️
Hi Chris can i edit your videos and post them on social media for free? I will tag you in every post!
I did the same amount of push up as you I like this one it's hard
To be completely honest man I’ve done time, and every one training like this is in stupid extreme shape with 0 weights. Just gotta do it (ALOT) ❤
this is crzy 🔥🔥🔥
Крис большое спасибо тебе за упражнения 👍 желаю тебе благополучия, береги себя и будь здоров 💪🙌
"No gym? No problem"
What if I don't have a home?
Thank you this important for my mental health
You are inspiring me to start calesthenics!!❤
This has to be best body weight chest workout could feel it chest and arm
I will do one set up every like this comment get I will see how much this comment get after a week
Only felt triceps and shoulders. I didn't expect it to be this hard
Nice 👍
I’m 23 I weight at least 217 an before I got in my 20s I was built but I let a fat friend get in my head ordering fast food back to back I realize I was getting out of shape when I was at the club an I couldn’t get the females I know I could get an i started going back to get back in shape it was hard the first 3 weeks but watching u gave me the motivation and gave me flash back on why I started working out I started working out cause I didn’t want to be a lonely obesity guy just sitting on the couch
I got my Abs by your workout and now its time for Chest…🎉
This is definitely one of your hardest workouts, those explosive diamond to regular pushups had me breathing as heavy as a dog
Those tattoos are horrible. What were you thinking?!?
bruh how do you do archer pushups? I legit can't drop to one side while keeping my opposite arm straight
RUN IT BACK!!
Please make 500 pushups workout
Whats the difference between HeriaPro app and Thenex app 😢
Great workout, my chest and triceps are on fire🔥 🔥
🤭Cool secrets for cool trainees you got man🫡 I just did this with you man and the feeling is unexplainable Chris🫠🤞🏽😇
what’s up chris hería
Day 1 of comenting my max pushups so i can get motivatid today i hit 31
Day 2 i was tired after football match so i do only 29
Day 3 i have 5 hours long training sesion so after that i have Done only 28
Day 4 again 28
Day 5 30 push ups
Hey Chris. I'm 49 and I'm definitely seeing results here as well as getting compliments from Coworkers and even strangers.
Now, for a couple weeks (over a month in fact), I'm experiencing shoulder pain. I've just recovered from Biceps Tendonitis but this pain is permanent and more shoulder-focussed. So I assume it's an impingement but I'm not a physician…
My question is, which of your exercises should I avoid until I'm fully recovered, and which are good to go?
Thanks in advance and my best wishes…keep it up bro!
Big pump. Did it for 3 rounds. 💪💪 Thank you 🙏
Please try featuring David Goggins on one of your videos PLEASE
Thanyou brother is good