7 MIN HOME CHEST WORKOUT | FOLLOW ALONG

7 MIN HOME CHEST WORKOUT | FOLLOW ALONG

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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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.

  1. 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.
  2. 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:

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

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Yoga Sets

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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

  • Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
  • Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

Why Choose Our Top Brand Clothing?

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Shop Now and Elevate Your Fitness Journey

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Comments (33)

  • @jamalfrancis2135 Reply

    Fuck me…fuuuuk ! I'm a sucker for pain so I won't stop

    July 28, 2024 at 5:47 AM
  • @felixalbrecht3468 Reply

    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 😎

    July 28, 2024 at 5:47 AM
  • @vikkoelreal9654 Reply

    Indonesia Here

    July 28, 2024 at 5:47 AM
  • @ZEndowed Reply

    I’ll do 5 pushups for every like I’ll also post the video doing so.

    July 28, 2024 at 5:47 AM
  • @SamirhHagagi Reply

    Content is on fire man !!❤️❤️

    July 28, 2024 at 5:47 AM
  • @dragossss1 Reply

    Hi Chris can i edit your videos and post them on social media for free? I will tag you in every post!

    July 28, 2024 at 5:47 AM
  • @EliannaGuzman-dv2lu Reply

    I did the same amount of push up as you I like this one it's hard

    July 28, 2024 at 5:47 AM
  • @DustinRudzavice-lx8oc Reply

    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) ❤

    July 28, 2024 at 5:47 AM
  • @1nexttup Reply

    this is crzy 🔥🔥🔥

    July 28, 2024 at 5:47 AM
  • @user-qb9xd1gu4s Reply

    Крис большое спасибо тебе за упражнения 👍 желаю тебе благополучия, береги себя и будь здоров 💪🙌

    July 28, 2024 at 5:47 AM
  • @jaheimjackson8623 Reply

    "No gym? No problem"
    What if I don't have a home?

    July 28, 2024 at 5:47 AM
  • @SmileyR-fj4vp Reply

    Thank you this important for my mental health

    July 28, 2024 at 5:47 AM
  • @Lambo_567 Reply

    You are inspiring me to start calesthenics!!❤

    July 28, 2024 at 5:47 AM
  • @joshuejimenez1204 Reply

    This has to be best body weight chest workout could feel it chest and arm

    July 28, 2024 at 5:47 AM
  • @AhmadSarhan-vm5kd Reply

    I will do one set up every like this comment get I will see how much this comment get after a week

    July 28, 2024 at 5:47 AM
  • @cotton0 Reply

    Only felt triceps and shoulders. I didn't expect it to be this hard

    July 28, 2024 at 5:47 AM
  • @luvtoyscollector3373 Reply

    Nice 👍

    July 28, 2024 at 5:47 AM
  • @jojocasimir1118 Reply

    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

    July 28, 2024 at 5:47 AM
  • @anupamajoshi2205 Reply

    I got my Abs by your workout and now its time for Chest…🎉

    July 28, 2024 at 5:47 AM
  • @mrplusminus8158 Reply

    This is definitely one of your hardest workouts, those explosive diamond to regular pushups had me breathing as heavy as a dog

    July 28, 2024 at 5:47 AM
  • @blueslime1703 Reply

    Those tattoos are horrible. What were you thinking?!?

    July 28, 2024 at 5:47 AM
  • @peng5997 Reply

    bruh how do you do archer pushups? I legit can't drop to one side while keeping my opposite arm straight

    July 28, 2024 at 5:47 AM
  • @kidoblivious893 Reply

    RUN IT BACK!!

    July 28, 2024 at 5:47 AM
  • @pritamnandimajumdar-g-8319 Reply

    Please make 500 pushups workout

    July 28, 2024 at 5:47 AM
  • @SubhamPradhan22 Reply

    Whats the difference between HeriaPro app and Thenex app 😢

    July 28, 2024 at 5:47 AM
  • @waynechimuka1206 Reply

    Great workout, my chest and triceps are on fire🔥 🔥

    July 28, 2024 at 5:47 AM
  • @PascalisPungula Reply

    🤭Cool secrets for cool trainees you got man🫡 I just did this with you man and the feeling is unexplainable Chris🫠🤞🏽😇

    July 28, 2024 at 5:47 AM
  • @franksinclair2137 Reply

    what’s up chris hería

    July 28, 2024 at 5:47 AM
  • @Bohemiamaps Reply

    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

    July 28, 2024 at 5:47 AM
  • @jenshotze Reply

    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!

    July 28, 2024 at 5:47 AM
  • @medenka Reply

    Big pump. Did it for 3 rounds. 💪💪 Thank you 🙏

    July 28, 2024 at 5:47 AM
  • @michaeldunphy8617 Reply

    Please try featuring David Goggins on one of your videos PLEASE

    July 28, 2024 at 5:47 AM
  • @samuelramirez-uo5gk Reply

    Thanyou brother is good

    July 28, 2024 at 5:47 AM

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