4 Methods to Take full advantage of Your Fitness This Summer time

 

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Do This Routine Every Morning To Get Shredded

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Indulge in a meal. Spend time away from anything training-related. When reflecting on the summer, you should feel accomplished in more than just your feats of athleticism. Have fun. Make memories with friends and family.

Having said that, keep your priorities in line, and remember this: This summer. 4 Ways to Stick to Your Fitness Routine This Summer. Try any of these great quick workouts when you’re low on time, and you’ll be able to fit in your fitness and your summer fun. Ah, summer!

The great outdoors beckons with warm weather and longer days. Make the most of the season by turning your tired indoor fitness routine into creative outdoor workouts wherever you live. Here’s to a season of fun and fitness.

It doesn’t matter whether you’re aiming to maintain your current level of fitness, have already started your journey towards improvement or haven’t yet made the first move towards your goals. No matter where you are right now, these tips can help make this your fittest (and most fun) summer yet! P.S. Our 10 picks for beginner bodyweight exercises will provide a full-body workout.

Complete 2 sets of 10 to 15 reps of each exercise, with 1 minute of rest between each move. Make a Splash. Water and summer are like vanilla ice cream and chocolate sauce — good on their own but better together.

The most obvious way to get off dry land is to (36) swim. Choose whatever body of water feels most inviting — lakes, rivers, pools. Make a day of it and spend your time out of the water lounging nearby and listening to the. Inject something special into your fitness sessions with these 7 ways to make fitness fun. 1. Add some variety to your activities.

Carrying out the same exercise sessions each time will very quickly get boring, and boredom doesn’t do much for your motivation. The answer is very obvious, try and mix it up by adding some variety. Here are over 100 ways to laugh your way into fitness.

49. Practice Martial Arts. From mild (tai-chi) to wild (karate) you’re sure to find something you’ll enjoy. Check for classes in your area.

4. Use Your Surroundings to Your Advantage. Whatever is around you this summer, you can definitely make a workout from it. Have a pool? Swimming laps is one of the best exercises; it works out every part of your body and keeps you cool on those sweltering summer. Here are some tips on how to make the most out of your summer training. Sleep.

You can go to bed earlier, sleep in a little longer, nap during the day, and all of these may be better quality. You get to be in your own bed, fewer worries about class, and less noise from roommates or neighbors.

List of related literature:

Three main types of exercise are essential for a fit body: aerobic activity, strength training, and flexibility exercises—incorporate all three into a weekly routine.

“Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition” by Brenda Davis, Vesanto Melina
from Becoming Vegan: The Complete Reference to Plant-Base Nutrition, Comprehensive Edition
by Brenda Davis, Vesanto Melina
Book Publishing Company, 2014

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

Walk, hike, bike, jog, sprint, swim, kayak, stand-up paddleboard, climb, etc. 3.

“The Paleo Cardiologist: The Natural Way to Heart Health” by Jack Wolfson
from The Paleo Cardiologist: The Natural Way to Heart Health
by Jack Wolfson
Morgan James Publishing, 2015

3) For your maintenance program, strengthening exercise (like a daily walk, swim or equipment workout).

“Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit” by Linda Page
from Detoxification: All You Need to Know to Recharge, Renew and Rejuvenate Your Body, Mind and Spirit
by Linda Page
Healthy Healing Publications, 1998

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

And I’m not afraid to add other exercise like stationary bicycling (my favorite because I can read and exercise at the same time), swimming, and strength training.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

8) Focus your mind on each exercise.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

1. to four key workouts each week (breakthrough, or hard, workouts).

“Triathlon Science” by Joe Friel, Jim Vance
from Triathlon Science
by Joe Friel, Jim Vance
Human Kinetics, 2013

step 2: design the fitness Program • Consider fitness goals.

“Potter and Perry's Fundamentals of Nursing: Second South Asia Edition E-Book” by Sharma Suresh
from Potter and Perry’s Fundamentals of Nursing: Second South Asia Edition E-Book
by Sharma Suresh
Elsevier Health Sciences, 2017

• Include a combination of aerobic exercise (walking or jogging), strength training with light to moderate weights, and a stretching or yoga routine for flexibility.

“The Estrogen Alternative: A Guide to Natural Hormonal Balance” by Raquel Martin, Judi Gerstung
from The Estrogen Alternative: A Guide to Natural Hormonal Balance
by Raquel Martin, Judi Gerstung
Inner Traditions/Bear, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • ELITE THENX ATHLETES!
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  • Exercises:
    1. Low Plank to high Plank (45 sec) 0:40
    2. Burpees (20x) 1:45
    3. Side Plank Up & Down (25x each site) 3:00
    4. Explosive Push-Ups (25x) 4:49
    5. Ching Mountain Climbers (45 sec) 6:08
    6. Seated Leg Flutters (45 sec) 7:15
    7. Boat Hold (max hold) 8:08

  • I am just suggesting you sir, there are not many people who can do this kind of Russian twist, please also tell them to do the lighter version otherwise they will ruin their back muscles ✌️✌️

  • When I first started I couldn’t complete one set.. I couldn’t even jump during the burpees �� Now a month later I can do 2 full sets plus added other exercises to increase the intensity ���� been great especially since gyms are still closed cause of rona

  • Hi! Thanks for this helpful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (just google search it), but I’m not sure if it is good. Have you tried Custokebon Secrets? I’ve heard several unbelivable things about it and my sister lost tons of weight with it, but she refuses to tell me:(

  • I started doing this routine once a day for two weeks, along with my other workouts. I could really feel the burn and see the improvements in stamina. Today I did it back to back 5 times in a row and although it was really challenging, the burn and feel at the end of the day is something else. I’m going to dedicate myself to doing it at least 4 times a day for 5 days a week. It’s def worth the effort. CH is right, your body does get used to the intensity after some time. Not sure how many times I should be resting in between sets, but I did at least 5 minutes in between each one, to allow my body to recover. Trying to get shredded by late July. I think this is going to get me there. Thanks for creating the content CH!

  • At the beginning I was able to do only 2 rounds and at the end of my first week I can already do 5 rounds��,I feel proud of myself��

  • Fact about water bottle: Aquafina has salt in it, that’s why they sell it at zoos and such because the more u drink, the thirstier u get.

  • I live my day as if it was the lustLive my day as if there on postDoin’ it all night, all summerDoin’ it the way I wannaYeah I’mma fuck my client out ’til the dawnBut I won’t be done when morning comesDoin’ it all night, all summerGonna spend cash like no otherIt was a gold digBut I couldn’t, couldn’t get enoughThink was a rashNow I give up cash

  • Stop wasting your time on calculating every single calorie. Visit NextLevelDiet and check your calorie intake for FREE. You can choose any kinds of fruits, nuts, vegetables and meats and get personalized meal plan which contains only food you like.

  • In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Only managed 2 rounds of this on Friday. It’s now Sunday and I’m sore in places I didn’t realize I could be sore ������. I might be sticking to this and other Then X workouts for some time to see how it goes.

    I’ve been having a hard time finding an online resource that I like and this seems like it might be helpful.

    For reference, I’m not trying to loose weight but I eat pretty clean. For the past 3 years I’ve reduced dairy consumption significantly, have replaced flour with complex carb alternatives, reduced sugar intake and have increased how much veggies I eat.

  • Hi sir, I’m from India and recently I have made my decision to stay fit,
    I need your help sir.
    Kindly let me know if I can do this exercise in regular basis or not.
    Thanking you ����
    Your’s sincerely
    Sagar chhabda ��

  • Chris: alright guys we’re almost done. Me: Phew that was a great workout Chris:alright guys so that was round one Me: goes to watch Mr Beast

  • Bro, i’m trying to listen to what he saying, stop focusing the camera on his chest, I feel like a creep or like I’m watching a gay porno, stop it xd

  • Chloe Ting has something similar that’s easier for beginners. She even includes low impact options to the “jump” exercises. Currently using hers to work up to doing Chris workouts. This man is wildly motivating

  • Started doing this.. currently on the very first day.. fatigue started as I completed burpees couldn’t do pushups as expected.. forget about 3-4 rounds I couldn’t even complete one successfully..guys have you been through this?
    The phase in which Iam now?
    Just tell me that it would get better even that would suffice need motivation from you all

  • I always have a pain in my shoulders, so the switches are too painful to do. Am I doing something wrong or will it just disappear with more tries?

  • My abs are uneven too. It sucks but they still look good ripped. Mine are a little more even,though. You also have to consider all the factors. People in bulk phase cannot easily to pull ups and chin ups or upside down push ups for an entire workout. I went from 178 to 198 and about 8 of those pounds are on my torso. So machines are better to workout with as you are able to gradually drop the weight to failure and a good pump.

  • When chris advices to go slow but don’t stop, i got heart attack wondering this is just first round what will happen to me after 4th round:P

  • I am 16,soon 17 year old.I weight 140-150Kg.I am aware that I weight a lot.Thats why I started diet.I am gonna save this video as inspiration,reminder to keep working out dont stop till I get to at least 80Kg.

  • GM Chris! I was 230 pounds and lacked motivation. After I watched your Thenx morning workout routine to get shredded, something about it just lit a flame to change things up. I then watched your videos to eating healthy and also incorporating intermittent fasting into the mix. After 5 months of intermittent fasting, eating clean and following your workouts (starting off light then going max 4 sets) I am now at 180. Ty Chris for the motivation the videos and the invaluable information on your videos. Also I am 41 and not in my 20’s or 30’s. If i can do it anyone can. Much love to the THENX team.

  • I just watch these videos before I work out and/or eat. I won’t do it until I see the man I want to be/marry. Lol It’s so easy to do better when I imagine working out with him. ��

  • I remember when I went to the mall in sn from the philippines I am filipino I remeber when its was no covid I went to mcdonlads singing this

  • My favourite fast food is McDonald’s I live in the uk so we don’t have chipotle or Taco Bell but I am not sure if we have Krispy Kreme or not ����

  • can someone tell me please how many calories you burn in total through this workout (average: 1.87 meters tall, 189 lbs) I mean so roughly

  • I just cant believe where i am today i started listening to emglish songs when i was like 6 or 7 and this was my first english song that i heard and then i heard to spanish songs then korean its been 4 years and i have improved a lot in english when i heard this song first i didnt even knew a single word of english this is all because of my bestfriend and i wanna thanku budd ❤❤

  • Hi Thenx, I would like to know for morning workout do you have your breakfast in advance or we just let our stomach empty as soon as we wake up and start the routine? Hope you see my cmt and reply. Thank you!

  • I’ve been doing this a few times a week since April and it’s one of my favorite circuits. I was in shape before but I definitely look more toned and feel stronger after doing this on a regular basis. Is this considered a HIIT work out?

  • Second time doing this, was really tough the first time but i managed to do 3 sets this time. So hopefully i can improve after this. Kick starting my weight loss with this, super informative love it!

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • I actually like cardio like jogging or walking but I HATE workouts. Every website says like “yeah you need to work out for looking good” and it’s so frustrating!

  • Show the modifications also and go at a slower pace if you’re a beginner. Still doable but I won’t ever be able to do that or look like that, cause I’m a weak women.

  • When y’all say “but there already skinny” it’s stupid because you can have a fast metabolism and be skinny while eating junk and that’s not healthy it’s about being healthy and feeling good not looking skinny

  • I LOST 40lbs!!! You ask how? I visited website called *Next Level Diet*. I selected only food I like and they provided me with DIET MEAL PLAN, TRAINING PLAN, FITNESS TIPS and HEALTHY RECIPES

  • I found it easier to do think 5 for times cause when you count to five it is easy so count to 5 4 times then you get 20 no sweat don’t over think it ��

  • If you want to slim down, it is best to check out Custokebon Secrets on the google search engine. They’ll make it easier to get the shape you deserve.

  • What is the best way to lost a lot of weight? I read a lot of superb reviews on the internet about how Custokebon Secrets can assist you lost tons of fat. Has anyone tried using this popular fat burn method?

  • I just don’t understand why some people are disliking this video? All those movements are very effectives. Please try them out before disliking it.

  • Her “GET 7 TO 9 HOURS OF SLEEP EVERY NIGHT!!
    Me watching this at two A.M. Knowing i have to get up at 7:30 and going on vacation in a week: ��

  • Remember what Chris said, it’s not about how many repetitions you can do or how many you can do by following his moves in the video, it’s all about doing the perfect form because that is what will maximize your gains.

  • at least I’m not the only one always craving chipotle. anyone else trying to get in shape during quarantine without doing anything?

  • WOOOAAA WOAAAA now… You mentioned the A/C being on as some type of detriment to losing weight? Colder temperatures make your burn more to keep optimal temperature. Add to that, what I’d hope to be a hard workout, you’d burn a bit more than if you were in a warmer climate. Top that off with the fact if you’re not overheating, you can go longer too!

  • Girls…fortunately for you…you don’t have to try too hard because you have great metabolisms. The tips you have provided are great but for someone like me old enough to be your mom those are only the tip of the iceberg. I have to try much harder.

  • lmao i did this whole thing, struggled through it but finished it anyway. i was thinking damn is this it? this is all he does? then he goes and says do it 4 more times

  • 30 sec plank 50 Russian twists 40 plank twists 30 bicycle crunchs 30 sec side plank and 13 leg raises do this three times a day its amazing

  • Do natural popular weight loss secrets like Custokebon Secrets really work and if so, how effective are they? I’ve noticed many awesome things about this popular fat burn diet plan.

  • I like the track around 7:36 plank side leg…Can someone inform me on the name of the track? I need this one to blast my car when driving 😉

  • I just wanna lose weight from the stomach because I do eat salads 3 times a week but I eat �� �� and chips and coke literally everyday

  • When someone asks me “How to get a six pack?”, I always recommend website NextLevelDiet because you get personalized DIET plan, TRAINING plan, FITNESS tips, and HEALTHY recipes. It’s everything you need to get six pack in one month!

  • Thanks Chris I love this workout, I was wondering if you could show more cutting edge Pushups routines, and different styles thanks man.

    Lance B.

    Canada, Ontario.

  • It’s still astonish me just how lots of people have no idea about Custokebon Secrets although many people with it. Thanks to my personal friend who told me about it. I’ve lost a lot of weight.

  • ” Go to your stoopid boss and tell him you’re gunna quit and go play rock and roll cause youre punk rock. Then go take out the $638 you have in the bank from your arby’s job and lifegaurding. Go spend every bit of it on neck tattoos. Then youre done, now you’re ripped ” google chinese jesus

  • it took me 22 seconds to realize the microphone wasn’t a choker. i was like, “i’m not a fan of the neck tattoo, but there’s no way i’m taking advice from a dude with a choker on.”

  • ELITE THENX ATHLETES!
    UPLOADING NEXT SUNDAY 8PM EST
    * FIRST PERSON TO COMMENT ON NEXT SUNDAY’S VIDEO WILL WIN FREE THENX WRIST WRAPS!**
    (Don’t worry if you didn’t win, we do this every Sunday!)
    NEW WORKOUT EQUIPMENT & MORE IN OUR SHOP!
    CHECK IT OUT & SHARE WITH YOUR FRIENDS: https://thenx.com/shop
    HAVE A QUESTION? LEAVE A COMMENT AND WE MAY ANSWER IT IN OUR VIDEOS!
    MUCH LOVE

  • when my room is messy i think my life is a mess. it will make you feel better so clean yo room

    me: cleans room

    also me: feels the same

  • i am so glad that i found this channel bicause i comeback on streetworkout and this motivate me to reach that level workout ������

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • I literally send this song to a guy who had a crush on me.. i didn’t wanna break his heart so i send him this song. Turns out he would listen to this song err day and would snapchat this. Like idk he though this some romantic song or sth.

  • Yo Chris! Nice workout, the only problem is i’m already shredded, but i want to gain more weight. Can u make a video and explain how to gain more weight and transform that weight into muscle?

  • Wow I love this video, I tried this workout today in my home gym, I am a new YouTuber can you please support my page, Thankyou and I will be watching more of your videos

  • Day 1. Was only able to do 2 sets while stopping video multiple times. I feel great nonetheless and feeling awesome about this process. I’ll try to check back in everyday. Good luck every one and thanks Chris.

  • So you’re telling me I’m going to school in like 7 days and each morning I had to do these? And I go to sleep around 2? And I used to wake up at 5. lol I’m fucked

  • I’ve began to add a workout the I’m just gonna call body weight shrugs and it’s when you get into the hanging deadlift position but instead of moving up and down using your core and back instead you just use your shoulders

  • Is it ok to work every single day with only one rest day in the week?
    I need a workout plan and I was going for
    Day 1: Legs
    Day 2: HIIT
    Day 3: Abs and back
    Day 4: HIIT
    Day 5: Chest and arms
    Day 6: HIIT
    Day 7: rest
    Any tips?

  • Guys, can somebody tell me how many workouts is appropriate to do per day. Or I should consider 3-4 sets(rounds) of one workout as a whole complete training and relax for the rest of the day? Please, help)) Thank you!

  • Everyday explosive pushups in this routine led to tendinitis in my elbow. Tendinitis in my elbow ruined my ability for upper body work outs for a few weeks while it heals.

  • It’s been 9 weeks and I almost have this guys physique (chest isn’t as defined) 200lbs down to 155lbs
    I do this about 3-4 times a week and he’s right on about eating on your days off. I usually eat whatever I want on HIIT days because if you so it right your body will burn through whatever you put in your stomach like a furnace. On off days I stick to chicken and fruit / granola.

    Thanks Chris your workouts are crazy if you don’t cheat yourself.

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2346, 2347, 2348, 2349, 2350, 2351, 2352, 2353, 2354, 2355, 2356, 2357, 2358, 2359, 2360, 2361, 2362, 2363, 2364, 2365, 2366, 2367, 2368, 2369, 2370, 2371, 2372, 2373, 2374, 2375, 2376, 2377, 2378, 2379, 2380, 2381, 2382, 2383, 2384, 2385, 2386, 2387, 2388, 2389, 2390, 2391, 2392, 2393, 2394, 2395, 2396, 2397, 2398, 2399, 2400, 2401, 2402, 2403, 2404, 2405, 2406, 2407, 2408, 2409, 2410, 2411, 2412, 2413, 2414, 2415, 2416, 2417, 2418, 2419, 2420, 2421, 2422, 2423, 2424, 2425, 2426, 2427, 2428, 2429, 2430, 2431, 2432, 2433, 2434, 2435, 2436, 2437, 2438, 2439, 2440, 2441, 2442, 2443, 2444, 2445, 2446, 2447, 2448, 2449, 2450, 2451, 2452, 2453, 2454, 2455, 2456, 2457, 2458, 2459, 2460, 2461, 2462, 2463, 2464, 2465, 2466, 2467, 2468, 2469, 2470, 2471, 2472, 2473, 2474, 2475, 2476, 2477, 2478, 2479, 2480, 2481, 2482, 2483, 2484, 2485, 2486, 2487, 2488, 2489, 2490, 2491, 2492, 2493, 2494, 2495, 2496, 2497, 2498, 2499, 2500, 2501, 2502, 2503, 2504, 2505, 2506, 2507, 2508, 2509, 2510, 2511, 2512, 2513, 2514, 2515, 2516, 2517, 2518, 2519, 2520, 2521, 2522, 2523, 2524, 2525, 2526, 2527, 2528, 2529, 2530, 2531, 2532, 2533, 2534, 2535, 2536, 2537, 2538, 2539, 2540, 2541, 2542, 2543, 2544, 2545, 2546, 2547, 2548, 2549, 2550, 2551, 2552, 2553, 2554, 2555, 2556, 2557, 2558, 2559, 2560, 2561, 2562, 2563, 2564, 2565, 2566, 2567, 2568, 2569, 2570, 2571, 2572, 2573, 2574, 2575, 2576, 2577, 2578, 2579, 2580, 2581, 2582, 2583, 2584, 2585, 2586, 2587, 2588, 2589, 2590, 2591, 2592, 2593, 2594, 2595, 2596, 2597, 2598, 2599, 2600, 2601, 2602, 2603, 2604, 2605, 2606, 2607, 2608, 2609, 2610, 2611, 2612, 2613, 2614, 2615, 2616, 2617, 2618, 2619, 2620, 2621, 2622, 2623, 2624, 2625, 2626, 2627, 2628, 2629, 2630, 2631, 2632, 2633, 2634, 2635, 2636, 2637, 2638, 2639, 2640, 2641, 2642, 2643, 2644, 2645, 2646, 2647, 2648, 2649, 2650, 2651, 2652, 2653, 2654, 2655, 2656, 2657, 2658, 2659, 2660, 2661, 2662, 2663, 2664, 2665, 2666, 2667, 2668, 2669, 2670, 2671, 2672, 2673, 2674, 2675, 2676, 2677, 2678, 2679, 2680, 2681, 2682, 2683, 2684, 2685, 2686, 2687, 2688, 2689, 2690, 2691, 2692, 2693, 2694, 2695, 2696, 2697, 2698, 2699, 2700, 2701, 2702, 2703, 2704, 2705, 2706, 2707, 2708, 2709, 2710, 2711, 2712, 2713, 2714, 2715, 2716, 2717, 2718, 2719, 2720, 2721, 2722, 2723, 2724, 2725, 2726, 2727, 2728, 2729, 2730, 2731, 2732, 2733, 2734, 2735, 2736, 2737, 2738, 2739, 2740, 2741, 2742, 2743, 2744, 2745, 2746, 2747, 2748, 2749, 2750, 2751, 2752, 2753, 2754, 2755, 2756, 2757, 2758, 2759, 2760, 2761, 2762, 2763, 2764, 2765, 2766, 2767, 2768, 2769, 2770, 2771, 2772, 2773, 2774, 2775, 2776, 2777, 2778, 2779, 2780, 2781, 2782, 2783, 2784, 2785, 2786, 2787, 2788, 2789, 2790, 2791, 2792, 2793, 2794, 2795, 2796, 2797, 2798, 2799, 2800, 2801, 2802, 2803, 2804, 2805, 2806, 2807, 2808, 2809, 2810, 2811, 2812, 2813, 2814, 2815, 2816, 2817, 2818, 2819, 2820, 2821, 2822, 2823, 2824, 2825, 2826, 2827, 2828, 2829, 2830, 2831, 2832, 2833, 2834, 2835, 2836, 2837, 2838, 2839, 2840, 2841, 2842, 2843, 2844, 2845, 2846, 2847, 2848, 2849, 2850, 2851, 2852, 2853, 2854, 2855, 2856, 2857, 2858, 2859, 2860, 2861, 2862, 2863, 2864, 2865, 2866, 2867, 2868, 2869, 2870, 2871, 2872, 2873, 2874, 2875, 2876, 2877, 2878, 2879, 2880, 2881, 2882, 2883, 2884, 2885, 2886, 2887, 2888, 2889, 2890, 2891, 2892, 2893, 2894, 2895, 2896, 2897, 2898, 2899, 2900, 2901, 2902, 2903, 2904, 2905, 2906, 2907, 2908, 2909, 2910, 2911, 2912, 2913, 2914, 2915, 2916, 2917, 2918, 2919, 2920, 2921, 2922, 2923, 2924, 2925, 2926, 2927, 2928, 2929, 2930, 2931, 2932, 2933, 2934, 2935, 2936, 2937, 2938, 2939, 2940, 2941, 2942, 2943, 2944, 2945, 2946, 2947, 2948, 2949, 2950, 2951, 2952, 2953, 2954, 2955, 2956, 2957, 2958, 2959, 2960, 2961, 2962, 2963, 2964, 2965, 2966, 2967, 2968, 2969, 2970, 2971, 2972, 2973, 2974, 2975, 2976, 2977, 2978, 2979, 2980, 2981, 2982, 2983, 2984, 2985, 2986, 2987, 2988, 2989, 2990, 2991, 2992, 2993, 2994, 2995, 2996, 2997, 2998, 2999, 3000, 3001, 3002, 3003, 3004, 3005, 3006, 3007, 3008, 3009, 3010, 3011, 3012, 3013, 3014, 3015, 3016, 3017, 3018, 3019, 3020, 3021, 3022, 3023, 3024, 3025, 3026, 3027, 3028, 3029, 3030, 3031, 3032, 3033, 3034, 3035, 3036, 3037, 3038, 3039, 3040, 3041, 3042, 3043, 3044, 3045, 3046, 3047, 3048, 3049, 3050, 3051, 3052, 3053, 3054, 3055, 3056, 3057, 3058, 3059, 3060, 3061, 3062, 3063, 3064, 3065, 3066, 3067, 3068, 3069, 3070, 3071, 3072, 3073, 3074, 3075, 3076, 3077, 3078, 3079, 3080, 3081, 3082, 3083, 3084, 3085, 3086, 3087, 3088, 3089, 3090, 3091, 3092, 3093, 3094, 3095, 3096, 3097, 3098, 3099, 3100, 3101, 3102, 3103, 3104, 3105, 3106, 3107, 3108, 3109, 3110, 3111, 3112, 3113, 3114, 3115, 3116, 3117, 3118, 3119, 3120, 3121, 3122, 3123, 3124, 3125, 3126, 3127, 3128, 3129, 3130, 3131, 3132, 3133, 3134, 3135, 3136, 3137, 3138, 3139, 3140, 3141, 3142, 3143, 3144, 3145, 3146, 3147, 3148, 3149, 3150, 3151, 3152, 3153, 3154, 3155, 3156, 3157, 3158, 3159, 3160, 3161, 3162, 3163, 3164, 3165, 3166, 3167, 3168, 3169, 3170, 3171, 3172, 3173, 3174, 3175, 3176, 3177, 3178, 3179, 3180, 3181, 3182, 3183, 3184, 3185, 3186, 3187, 3188, 3189, 3190, 3191, 3192, 3193, 3194, 3195, 3196, 3197, 3198, 3199, 3200, 3201, 3202, 3203, 3204, 3205, 3206, 3207, 3208, 3209, 3210, 3211, 3212, 3213, 3214, 3215, 3216, 3217, 3218, 3219, 3220, 3221, 3222, 3223, 3224, 3225, 3226, 3227, 3228, 3229, 3230, 3231, 3232, 3233, 3234, 3235, 3236, 3237, 3238, 3239, 3240, 3241, 3242, 3243, 3244, 3245, 3246, 3247, 3248, 3249, 3250, 3251, 3252, 3253, 3254, 3255, 3256, 3257, 3258, 3259, 3260, 3261, 3262, 3263, 3264, 3265, 3266, 3267, 3268, 3269, 3270, 3271, 3272, 3273, 3274, 3275, 3276, 3277, 3278, 3279, 3280, 3281, 3282, 3283, 3284, 3285, 3286, 3287, 3288, 3289, 3290, 3291, 3292, 3293, 3294, 3295, 3296, 3297, 3298, 3299, 3300, 3301, 3302, 3303, 3304, 3305, 3306, 3307, 3308, 3309, 3310, 3311, 3312, 3313, 3314, 3315, 3316, 3317, 3318, 3319, 3320, 3321, 3322, 3323, 3324, 3325, 3326, 3327, 3328, 3329, 3330, 3331, 3332, 3333, 3334, 3335, 3336, 3337, 3338, 3339, 3340, 3341, 3342, 3343, 3344, 3345, 3346, 3347, 3348, 3349, 3350, 3351, 3352, 3353, 3354, 3355, 3356, 3357, 3358, 3359, 3360, 3361, 3362, 3363, 3364, 3365, 3366, 3367, 3368, 3369, 3370, 3371, 3372, 3373, 3374, 3375, 3376, 3377, 3378, 3379, 3380, 3381, 3382, 3383, 3384, 3385, 3386, 3387, 3388, 3389, 3390, 3391, 3392, 3393, 3394, 3395, 3396, 3397, 3398, 3399, 3400, 3401, 3402, 3403, 3404, 3405, 3406, 3407, 3408, 3409, 3410, 3411, 3412, 3413, 3414, 3415, 3416, 3417, 3418, 3419, 3420, 3421, 3422, 3423, 3424, 3425, 3426, 3427, 3428, 3429, 3430, 3431, 3432, 3433, 3434, 3435, 3436, 3437, 3438, 3439, 3440, 3441, 3442, 3443, 3444, 3445, 3446, 3447, 3448, 3449, 3450, 3451, 3452, 3453, 3454, 3455, 3456, 3457, 3458, 3459, 3460, 3461, 3462, 3463, 3464, 3465, 3466, 3467, 3468, 3469, 3470, 3471, 3472, 3473, 3474, 3475, 3476, 3477, 3478, 3479, 3480, 3481, 3482, 3483, 3484, 3485, 3486, 3487, 3488, 3489, 3490, 3491, 3492, 3493, 3494, 3495, 3496, 3497, 3498, 3499, 3500.

  • KURDISTAN ��❤��������������������������������������❤������������❤����❤��������❤��❤��❤����❤����❤��❤����❤��❤��❤��❤��❤��❤������������❤����❤❤��❤����❤❤��❤��❤������❤��������❤❤������❤����❤����❤��������❤❤��❤����❤��❤��❤��❤��❤������❤��❤��❤��❤����❤��❤❤��❤��❤��

  • You say you love me I say you crazy we’re nothing more then friends you’re not my lover more like a brother I know since we were like ten
    Me: �� that applies to like all my friends

  • You use a lot of rails.. I just use parkour.. King Kong, monkey, lazy, dash vault, speed vault, rail flip vault, tic tacs, cat leap and such. Funnier, you use more muscle, and use cardio, to get in shape. This is hard to begin with, because some people need to make it fun to train. If you need some motivation for training, just listen to music or these videoes.
    Parkour, boxing/ karate, is a good way to train your whole body in a fun way, just saying

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  • Did this workout for the first time did 2 sets and in dead but its really a good workout but is 2 sets suffisant or not, to have 6 packs?

  • Chris you do an amazing job of inspiring and teaching other people that work out. Watching you has made me become more creative in my city because we don’t have places to workout especially pull-up bars. Watching you has made me see other places to exercise and workout without using these common items.

  • Personally,I believe that water can solve all your problems.
    Clear skin? Drink water!
    Lose weight? Drink water!
    Tired of someone? Drown them!

  • I did all of this in one day and i did not give up my abs got better but not my arms my arms are really skinny will they ever get better?