Chris Heria presents a 15-minute full-body workout that can be completed with just a pair of dumbbells. The routine consists of 12 exercises that target different muscle groups, including chest, back, shoulders, legs, and core. The exercises include elevated pushups, bench dips, no-jump burpees, renegade rows, dumbbell bent over rows, single-leg Romanian deadlifts, dumbbell deadlifts, rear delt flys, frontal and lateral dumbbell raises, dumbbell curls, dumbbell thrusters, and alternating leg raises. The workout is designed to be completed in 45 seconds per exercise, with 15 seconds of rest in between. Chris emphasizes the importance of proper form and encourages viewers to focus on the quality of their movements rather than the number of repetitions.
Here are the key facts extracted from the text:
1. The workout is a full-body exercise routine.
2. The routine uses only a pair of dumbbells and can be completed in 15 minutes.
3. The routine consists of 9 exercises, each lasting 45 seconds with a 15-second break in between.
4. The exercises are: elevated pushups, bench dips, no jump burpees, renegade row, dumbbell bent over rows, single leg Romanian deadlift, dumbbell deadlifts, rear delt flys, and frontal and lateral dumbbell raises.
5. The routine targets all major muscle groups, including chest, back, shoulders, legs, and core.
6. The exercises are designed to be done with minimal rest and maximum efficiency.
7. The routine is suitable for people of all fitness levels, including beginners.
8. The routine can be modified to suit individual needs by adjusting the weight or number of repetitions.
9. The Thenx app is available for download in the App Store or Google Play Store, and provides access to a range of workout routines and training programs.
10. The app includes technique guides, daily workouts, and workout programs designed to help users achieve their fitness goals.