The video features a 15-minute full-body workout led by Chris Heria from Thenx. The routine consists of 12 exercises targeting different muscle groups, including chest, back, shoulders, legs, and core, using only a pair of dumbbells. Each exercise is performed for 45 seconds, followed by a 15-second break. The workout aims to build strength and muscle without wasting time, and can be modified to suit individual fitness levels.
Here are the key facts extracted from the text:
1. The workout is 15 minutes long and requires only a pair of dumbbells.
2. The workout is divided into sections for chest, back, shoulders, legs, and abs.
3. The exercises are done for 45 seconds each with a 15-second break in between.
4. The first exercise is elevated push-ups, which engage the chest, triceps, shoulders, and core.
5. The next exercise is bench dips, which engage the chest, triceps, shoulders, and abs.
6. No-jump burpees are the next exercise, which engage the chest, triceps, shoulders, core, and legs.
7. Renegade rows are the next exercise, which engage the chest, back, shoulders, and core.
8. Dumbbell fence rows are the next exercise, which engage the back, hamstrings, and shoulders.
9. Single-leg Romanian deadlifts are the next exercise, which engage the back, glutes, hamstrings, rear delts, and core.
10. Dumbbell deadlifts are the next exercise, which engage the shoulders, legs, and core.
11. Rear delt flies are the next exercise, which engage the back and shoulders.
12. Frontal and lateral dumbbell raises are the next exercise, which engage the medial and frontal delts.
13. Dumbbell curls are the next exercise, which engage the biceps and brachialis.
14. Dumbbell hammer curls are the next exercise, which engage the biceps and brachialis.
15. Dumbbell thrusters are the next exercise, which engage the shoulders, legs, and core.
16. Elevated side squats are the next exercise, which engage the quads, glutes, and core.
17. Dumbbell lunges are the next exercise, which engage the legs and core.
18. Alternating leg raises are the next exercise, which engage the lower abdominals.
19. Dumbbell sit-ups are the final exercise, which engage the top portion of the abdominals.
20. The workout can be done with lighter or heavier weights depending on individual preference.
21. The workout can be repeated for more rounds to increase intensity.
22. The Thenx app is available for download in the app store, which provides access to workout programs, technique guides, and daily workouts.