(upbeat music) – What’s up? Today, I’m gonna show you guys
how I started calisthenics. Now, a lot of you guys may or
may not know before YouTube my professional calisthenics
career started back in 2012 when I represented USA for
the world championship, the World Street Workout
Calisthenics Federation World Championship, which was the first
international competition for calisthenics and the
very first championship that had ever taken
place was back in 2011. So I had gotten in really early in 2012, the second year they ever did this. It was featured on
Eurosport and Eurosport 2 and it was the first real
taste that I had gotten of the calisthenics
community and seeing it from the outside world, outside
my little spot in Miami. And in 2013 I won the World Cup in Germany which qualified me for the Super Finals. Now for the World Cup,
there’s different stages all around the world. And the winners of all those stages battle it out at the
Super Finals at the end of the year in Moscow, Russia. Again, I represented
USA at the Super Finals and it was one of the craziest
experiences of my life. After the Super Finals, I came back home extremely inspired and opened the world’s first calisthenics gym to focus more on my training. And in that time I continued to travel and teach from all the things I learned from all these competitions and from being a part of all these international competitions, meeting all these extremely talented international athletes. I was able to pick all their brains and be able to use what
I felt like applied the best to me and towards my craft. And with that I began to
really focus on my training and I would continue to
travel and teach basically everything from my experience. And along those years, eventually able to revolutionize the way that people view calisthenics. And now there’s calisthenic
gyms all around the world. Kind of like when
skateboarding first came out, eventually came the skate parks. But if I can bring it back
to the very very beginning it basically all started
at a really young age when my parents put me into martial arts. And the way we trained and
conditioned in martial arts was all with body weight training. We didn’t use any weights to work out. And specifically at my
school, one of the main things that we had focused on was core. Core was drilled into our minds that that is like the most important thing. All your strength comes from here. So we would always
drill crazy ab workouts. So at the age of like
seven, eight years old I already had a six pack. And another monumental thing
that was embeded into us from martial arts was discipline and being able to see results
from progressive discipline. So naturally, these aspects
had started to spill into my calisthenics training
when I began calisthenics. But outside of the basics,
when I really started to venture further and
really got into calisthenics, one of the moves that really
broke that barrier for me was a seated explosive L sit pull up. This was even before I
was able to muscle up and this is one of the
moves that I used to be able to get a really high pull
up that eventually got me to my muscle up. Let me show you guys. (intense music) So this move right here is literally one of the first, first moves. I remember I was doing this on the beach, on Miami beach, on South Beach. They have some parallel bars out there. And this is exactly what I would do. I would sit in the sand like this. Get a nice over grip. That’s super important making
sure your palms are over. Keep an L sit and then try to pull up (intense music) And touch your lap to the bar. Now when I first started this of course I couldn’t get that high but I kept at it. (intense music) And this eventually got
me my strict muscle up. Being able to just pull straight up. That move right there so that right there is gold guys. These are mental jewels right here. Drill this move right here and you’re gonna master your pulling game. All right, so the next move after I had gotten really
comfortable with that I soon began to start
free styling on the bar. And one of the, I would
say, monumental moves for me was the back lever flutter kicks. This move specifically
because it really worked on my core like no move
has ever done for me. It also gives you an insane grip. It gives you a real taste on what holding a static is gonna feel
like from the beginning and you’re already training
with your arms locked out. And being able to keep your legs straight, doing some flutter kicks
while doing this exercise takes a great deal of discipline. So, let me show you guys this next move. (intense music) So that’s the back lever
flutter kicks right there. I’m telling you, looks a little weird but that gets you super strong. In fact, once I really mastered this, I was able to really get
comfortable with the bar. And after that, I began to
learn some 360 muscle ups. Now a 360 muscle up, man
when I was doing these this is when my training really started to take another level. Back then, doing a muscle
up was like impressive if you did that out there. If the beach or the gym
people are like whoa, what the hell was that? You know, so, this is when
I really started feeling like I was progressing
to uncharted territory and really taking this to heights that necessarily haven’t been done before. Here we go for it. Let’s do some. (intense music) (sighs) Think we can get a
little better than that. (intense music) Love that move right there. If you have this move on lock any dynamic move is gonna
come to you naturally. So once I was really
able to get this down, started adding more
movements under my belt. I was really starting to
feel like I was beginning to master the dynamics
part of calisthenics. And then I started to venture off further into more controlled
static styled exercises and movements and that
is when I first began to learn one of the most
important moves for me which was the L sit to handstand. (intense music) Now the L sit to handstand, this one broke a huge barrier for me. Especially because one, you’re moving while you’re in a handstand. And this move basically led me to handstand push ups, 90 degree push ups, full planche, full planche push ups. Everything else really unlocked after you unlock this one move. And this move gives you
crazy crazy strength when it comes to holds and
when it comes to moving in a transition. You know try not to swing
when you’re doing this move. Try to really control your
body and activate those muscles to get you up and down. Let’s go for it. (intense music) So there you have it. Drill this move, unlock
this move right here, and everything else is gonna
get a lot more natural. Which brings us to our next exercise full planche push ups. You see it’s crazy but if
you really think about it all these moves have some type of aspect that eventually branches you off into the next harder progression. Even when we come back down into one of the hardest progressions
that I’ve been able to acquire now like the
full planche push ups, I use a lot of the other
things that I learned from other moves into
this exercise right here. A lot of back lever, believe it or not, will improve your planche and will help you acquire
a stronger planche. Back lever has a lot of lower back. You use straight arms just
like when you’re in planche and you have to keep your body straight just like when you’re in
a full planche as well. So try to master all
aspects of calisthenics because those are
eventually gonna transfer over into other things that you will eventually learn, a lot harder things. And it’s gonna be a lot easier to come by and it’s gonna be a lot easier to achieve once you have that type of background. So now we’re gonna go for
some full planche push ups. (intense music) (sighing) Some nice good old fashioned
full planche push ups. So there you guys have it. This is basically my little journey into where I am basically today. But the most important
thing that you can take from this video is that
I would consistently try to achieve something
a little bit harder, little bit harder. I would stay progressing basically. So its super important to have goals and set milestones so that you’re able to continue to progress and achieve harder and harder things. And don’t just focus on
one aspect of calisthenics. You need to utilize all
aspects because all types of exercise and movements
at the end of the day are going to have you
master your body weight. So with that said, guys
thanks for watching. Smash that like button if
you enjoyed this video. I will see you guys this
weekend in Toronto, Canada for the hand balancing workshop and the weekend after that we’re gonna be back out in Europe doing more workshops. So if you guys want to attend any of our events or workshops then visit thenex.com/blog/events to secure your spot while there’s still availability. And I will see you guys at the workshop. See you next Thursday and get ready for the weight vests on chrisheria.com. We got those weight vests
coming really soon guys. See you next time. (upbeat music) (banging) Smash that like button guys. (banging)

CHRIS HERIA – HOW I STARTED CALISTHENICS | 2018
Tagged on:                                                                                                                                                                                     

100 thoughts on “CHRIS HERIA – HOW I STARTED CALISTHENICS | 2018

  • February 5, 2019 at 4:20 am
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    1:22 Pick brainz? You a mad scientist bruh?

    Reply
  • February 11, 2019 at 5:24 am
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    I have seen a few of these videos and that neck tattoo is so fucking stupid. It's hard to get over it.

    Reply
  • February 11, 2019 at 6:29 pm
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    Which is the first song of the video?

    Reply
  • February 13, 2019 at 8:28 pm
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    can anybody tell me name of music that starts at 2:53?
    PLZ
    🙂

    Reply
  • February 14, 2019 at 4:27 am
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    You make good video's bro. Keep it up

    Reply
  • February 20, 2019 at 1:35 pm
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    oh my god your nerves at 7:20 are litterally coming out

    Reply
  • February 24, 2019 at 5:11 pm
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    🙌🙌🙌 I can't stop watching your videos

    Reply
  • February 28, 2019 at 7:04 pm
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    you’re at 666 subs, special moment

    Reply
  • March 3, 2019 at 3:37 pm
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    Doubt he had 6-pack at 7 years old lol. Where did he live, in some super strict ninja training village?

    Reply
  • March 9, 2019 at 9:35 pm
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    Hi, loving your tutorials. Ive been told by the doctors I need to strengthen my core because I have pain in my lower back been a bricklayer but I had a six pack from about 8yrs old to about 20. I believe it was the 100s of sit ups I did that has done my back in, do you think I can get my strength back again? An advice would be greatly appreciated! Cheers

    Reply
  • March 13, 2019 at 8:38 am
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    so if i wanted to start calistehics, then i start with my core?

    Reply
  • March 18, 2019 at 7:00 am
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    Me 10 push ups he 360 combo wombo😂

    Reply
  • March 21, 2019 at 1:51 pm
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    very very good

    Reply
  • March 21, 2019 at 6:39 pm
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    Can you tell me, what kind of shoes do you use, have in video? 🤔 🤔 🤔

    Reply
  • March 23, 2019 at 10:20 pm
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    5:35 song name?

    Reply
  • March 24, 2019 at 2:41 pm
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    Anyone know what kind of wristbands he have ?
    And maybe someone know name of the song at the beginning?

    Reply
  • March 26, 2019 at 2:42 am
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    How could I ever put my love for you bro into writing? Hahah thank you so much for your videos!

    Reply
  • March 26, 2019 at 5:31 pm
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    I think his neck Tattoo is fucking lit 🔥🔥🔥 idk why theres so much hate wtf

    Reply
  • March 27, 2019 at 7:23 am
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    You don't have the education but you have the experience and I respect that

    Reply
  • March 29, 2019 at 4:15 am
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    Damn, i love this man

    Reply
  • March 31, 2019 at 2:31 am
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    That is so true about the Marshall Arts I do Marshall Arts now!….. I Love it!..

    Reply
  • April 1, 2019 at 7:03 am
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    Chris, you can do so much more than you think .. Make more skills in your videos

    Reply
  • April 4, 2019 at 7:53 am
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    Song name at 8:25?

    Reply
  • April 5, 2019 at 3:16 am
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    I thought you were going to do just once L Sit to Handstand, then it was 2, then 3, then I was like okkk wow still not even shaking, but I am

    Reply
  • April 7, 2019 at 6:23 am
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    Awesome Chris Heria ! You grew up to be an influence for the World, please thank Your Parents for me. At 10:00 someone might be at the Sky Zone trampoline park to record a video of me breaking my 83 bounce record, we'll see.🙂 FanTom USA

    Reply
  • April 7, 2019 at 6:31 am
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    Chris, Your strength is Soo Awesome, I've been going to Planet Fitness workout Center, always get compliments on my physical abilities, thanks for the inspiration.🙂 FanTom

    Reply
  • April 7, 2019 at 6:34 am
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    Oh ! I mention You to all, What Abiola put You on his You Tube, he thought that I was good, he is amazed at how much You do.🙂 FanTom

    Reply
  • April 7, 2019 at 6:38 am
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    I was on the Orbitrek, I see people doing different things, one guy did push-ups with dumbbells, now I am, might be able to get my handstands back?😀 FanTom

    Reply
  • April 9, 2019 at 12:28 pm
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    Chris, you are really impressive… just remember to stay humble ❤️…

    Reply
  • April 11, 2019 at 5:44 am
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    Damn man your back lever flutter kicks are dope , you standed up there in the competition and said " hey people im here to win " like a crazy man , thats awesome 🔥💪🙏

    Reply
  • April 18, 2019 at 1:52 am
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    Thank you Chris, i'm a swimmer and after my last shoulder surgery I found your videos and have been steadily improving my strength, i do swim squad 3 days a week and your beginners ab routine plus other shoulder push up, dips 3 times a week. I have mad it a mission of mine to get abs the first time in my life and have lost 13 pounds and on my way to "ABS BABY" as you would say. Thanks again and i wish you the most success and happiness in your life.

    Reply
  • April 18, 2019 at 10:23 pm
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    Even before you got mega jacked, you could still do a frickin muscle up. I think maybe you were born to be awesome

    Reply
  • April 22, 2019 at 11:55 am
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    1 question how to train if u have a injured wrist

    Reply
  • April 23, 2019 at 8:27 pm
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    Shit man, that’s awesome, as a guy who’s worked out for so long, I’d like to see a video on coping with injuries

    Reply
  • April 27, 2019 at 6:38 pm
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    Diesel ! I'm be like this one day!!! Soon !!!! I need bars tho in New York very hard to find bars

    Reply
  • April 27, 2019 at 6:44 pm
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    Like for discombobulated abs !!!!! Mines are similar to his lol

    Reply
  • May 1, 2019 at 4:27 am
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    💯💯💯💯

    Reply
  • May 1, 2019 at 9:11 pm
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    gymnasts did the 360 for decades

    Reply
  • May 8, 2019 at 8:09 pm
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    what is music on start

    Reply
  • May 9, 2019 at 10:14 pm
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    Por que tienes cara de asistico?

    Reply
  • May 11, 2019 at 2:15 pm
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    Música of minute 2:50 ??

    Reply
  • May 12, 2019 at 10:34 pm
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    Who is the manufacturer of your bars? I want to outfit my garage, thank you!

    Reply
  • May 17, 2019 at 1:04 am
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    Thomas fooocking Shelby

    Reply
  • May 26, 2019 at 8:52 am
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    I really like your vlog, it's motivated a lot, wish someday can train together
    I live indonesian, happy to watch all your video 😎

    Reply
  • May 27, 2019 at 5:23 am
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    Listening to him my life is waist

    Reply
  • May 27, 2019 at 5:24 pm
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    All of these people started so young.. I could hardly do 10 push-ups with 21 and was nothing more than a skinny anorectic ^^'
    Hope I will still get on this level despite having started late. Half a year into it now and I see massive progress.. but still not even close to any of this.

    Reply
  • May 27, 2019 at 7:30 pm
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    when you go to the gym and flex calisthenics

    Reply
  • May 27, 2019 at 9:22 pm
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    A really great video Thanks for that Chris! 💪

    Reply
  • May 29, 2019 at 8:14 pm
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    Lu Kang from Mortal Kombat @ around 3:35

    Reply
  • June 1, 2019 at 10:28 am
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    Can u Also open calisthenics in India Mangalore

    Reply
  • June 3, 2019 at 4:44 am
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    He's a stripper

    Reply
  • June 3, 2019 at 5:50 pm
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    He makes this look easy, but damn it isn’t. My goals right here.

    Reply
  • June 6, 2019 at 8:56 am
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    My take away is try and be consistent and try and improve a little more every day. Awesome. You've changed my life man.

    Reply
  • June 8, 2019 at 8:04 pm
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    As always chris strength is unbelievable

    Reply
  • June 10, 2019 at 5:30 pm
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    Lifting weights is for little kids
    This is the real deal right here

    Reply
  • June 13, 2019 at 3:09 pm
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    Calisthenics for women please

    Reply
  • June 17, 2019 at 4:26 am
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    Awesome

    Reply
  • June 17, 2019 at 5:11 pm
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    You're an inspiration Man!
    I'm back to practice sport cuz of you!
    Trying to do the full planche on 3/4 month
    Keep up the good work 🙏
    (More freestyle videos plz)

    Reply
  • June 20, 2019 at 5:48 am
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    I commented on your story video with my story of drug addiction and getting in trouble. I gotta say you have me sold on calisthenics. I love it. as soon as I have my feet back under me I can't wait to be subscribed to thenx. just wait. I'll post progress videos on my Instagram and tag thenx once I start. thanks for the rescue. life was headed to dark places. 💙🙏😎

    Reply
  • June 20, 2019 at 7:51 am
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    You are Amazing Chris Heria

    Reply
  • June 21, 2019 at 3:20 pm
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    You guys are blessed

    Reply
  • June 22, 2019 at 7:50 pm
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    The back lever is insaneeee🧡🧡👌

    Reply
  • June 27, 2019 at 3:09 pm
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    LOVE FROM ITALY CHRIS. I'LL CHALLENGE YOU IN FUTURE. Damn!

    Reply
  • June 28, 2019 at 7:43 am
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    Hello Christ Heria I have been watching your videos for month and you inspire me a lot. I want to ask you how much time you spend sleeping a day ?

    Reply
  • June 30, 2019 at 6:09 am
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    Aye how do i listen to those beats and background music you have in all your videos i really fw it. Also i've been watching since a year and a half ago you're a real inspiration man i literally did my first muscle up[s] today. keep it up man

    Reply
  • June 30, 2019 at 4:49 pm
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    These moves are very advanced for a normal person … he was already strong since his karate days .. I'm a complete beginner

    Reply
  • July 2, 2019 at 2:13 pm
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    He goes like…When I first got into Calisthenics….DOES AN L-SIT MUSCLE UP !!! 😲👍👍👍

    Reply
  • July 2, 2019 at 9:56 pm
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    This is Jedi shit right here and I am no Luke Skywalker.

    Reply
  • July 4, 2019 at 2:25 pm
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    I wanna be like you

    Reply
  • July 6, 2019 at 6:29 am
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    I just watched this chris. Man cmon you remind me of saitama from OPM my god superhuman strenght!💪

    Reply
  • July 9, 2019 at 12:31 pm
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    You had 6 pack at age 7
    I had only only 4 pack ..now >>>>>>6!!

    Reply
  • July 16, 2019 at 3:22 am
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    He just inspired me!!!
    Oh and he is super fine… 😍 Hello 👋🏼

    Reply
  • July 16, 2019 at 5:59 pm
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    Just starting my calisthenic journey. I'm wrecked already. But that's great, love it, keep up the amazing work. Love from England.

    Reply
  • July 17, 2019 at 1:37 am
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    His talking about these moves like his leveling up a video game character.

    Reply
  • July 17, 2019 at 2:19 am
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    Can u make beginner pull up video?

    Reply
  • July 17, 2019 at 1:59 pm
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    4:30 He's naruto running

    Reply
  • July 18, 2019 at 7:24 pm
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    amazing journey, thank you for sharing your stories <3

    Reply
  • July 18, 2019 at 11:04 pm
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    My body hurts just watching him do these exercises

    Reply
  • July 21, 2019 at 10:33 am
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    Go to ninja warrior

    Reply
  • July 21, 2019 at 3:05 pm
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    No homo but this dudes body is perfect

    Reply
  • July 30, 2019 at 12:40 am
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    song name at the very beginning?

    Reply
  • July 30, 2019 at 7:12 pm
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    Your videos motivate me, when I don’t feel training you make me go and train more

    Reply
  • July 30, 2019 at 11:16 pm
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    Change your hairstyle

    Reply
  • July 31, 2019 at 8:39 pm
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    heria youre a genius. period.

    Reply
  • August 1, 2019 at 11:20 am
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    The music is incredible on all of your vids, anywhere I can find it? Also amazing stuff man, they should have you in movies and stuff lol

    Reply
  • August 2, 2019 at 9:40 pm
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    I ain’t no fanboy just like I’m no hater but after only seeing these type of vids for the first time very recently, I’ve seen some of the petty shit that’s happening.
    From a totally unbiased, objective point of view you seem authentic AF mate and there’s a lot of people in this community that are jealous of what you’ve achieved and from what it seems, even after helping some of these dudes with collabs and advice, they’re still being extremely petty!
    Keep doing your thing mate and keep ignoring the ducks 🦆 ??? (Auto correct be a bitch)

    Reply
  • August 3, 2019 at 9:59 am
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    Is there any beginners Training für that on that Channel?

    Reply
  • August 3, 2019 at 10:53 pm
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    Where do you show how to do do regular pull ups ?

    Reply
  • August 5, 2019 at 3:08 pm
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    how can you do that? i just pull up 500 times everyday and hold the bar about 150 times,i can not do like you? can you give me the recipe? thanks you my friend,i come from asia

    Reply
  • August 6, 2019 at 5:58 am
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    … just realised why i had such i strong core when i was young… i did back lever flutter kicks on my bunkbed ahahha

    Reply
  • August 10, 2019 at 2:07 am
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    You motivate me to start calisthenics Chris

    Reply
  • August 12, 2019 at 6:54 am
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    That move at 3:30 I am gonna work on. Your amazing bro and a champion. I knew there was something I liked the second I saw your 1st video.

    Reply
  • August 15, 2019 at 7:07 am
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    I've been trying different workouts for the past month but nothing interested me, I was just working out to workout. I started your workouts yesterday and I'm already hooked. I can't do a single pull up but I'll get there. Thanks. Love from Kenya.

    Reply
  • August 15, 2019 at 8:08 am
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    Well… when i was 4 years old back in 2001, my dad got me playstation 1… we know how it went from there

    Reply
  • August 16, 2019 at 7:46 pm
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    I came here because this guys body is extremely attractive. Honestly started working out because of how good he looks. No homo. Maybe just a little lol whatever motivation is motivation

    Reply
  • August 22, 2019 at 10:48 am
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    Hi there! Could you make a video about calluses on your hands or how to go about them? My hands really hurt when doing pull-ups. Thanks

    Reply
  • August 27, 2019 at 6:12 am
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    Why do his tattoos make the moves look 10x cooler 😅

    Reply
  • August 27, 2019 at 12:55 pm
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    6 pack at the age of 8 years old…

    I had a flab pack

    Reply
  • August 27, 2019 at 9:44 pm
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    I appreciate very much the fact that you share a lot of content <3 your explanations are very clear for me and that helps me a lot . I got your app , 3weeks in , and i can definitely see the results . thank you very much for everything you do ! <3 much love

    Reply

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