- What's up, elite THENX athletes, it's Chris Heria.
Welcome to another video of Official THENX.
Today we're with Magga Braco,
to get all you girls bikini body ready.
Let's do it.
(cool synth music)
All right, so let's get started.
Today's video is for all you THENX girls out there,
we got Magga Braco in the THENX gym,
and we're gonna do a workout
that's gonna get you bikini body ready.
All right, but before we start this workout,
I want to say that just doing those generic booty workouts,
it's a good start,
but it's not going to give you the shape that you want.
Getting in shape is a complete body thing,
you have to work out all the muscles in your body.
You can't just expect to work out your glutes
and think that you're gonna get
in the best shape of your life.
It doesn't work that way.
You need to be working out your upper body
as well as your lower body.
- Yes, also, as you know,
getting big is a result of caloric surplus
and lifting heavy.
- [Chris] Exactly.
- Yeah, I always train my upper body.
- Exactly. Magga, she trains her upper body with me,
we train together all the time,
she does upper body workouts all the time,
and she still keeps her frame.
As you can see, she's toned,
and the reason why she's not getting big
is because she's not lifting those super, super heavy lifts,
and she's not creating a caloric surplus.
She's actually on a caloric deficit
which is keeping her body nice and toned.
So, this misconception of girls,
"Oh, I don't want to work out my upper body"
because you're scared of getting too big,
that is not gonna happen.
Especially with body weight training,
the thing about that is
you're building really, really, really dense muscles,
so you can be doing this stuff for years,
and you're going to develop slowly over time,
but you're not going to putting on crazy amounts of mass.
You have to be lifting heavy,
and you have to be having a caloric surplus
to really be getting those mass gains.
And of course, you have to be doing the compound movements,
which are gonna give you those gains.
So, girls, do not be afraid to work out your upper body,
workout your lower body, work out your upper body,
do cardio, do high-intensity training, do everything,
and you are going to get the body that you want.
So now we're going to a workout
that's going to get you bikini body ready.
It's going to target the areas
that all you women are normally struggling with,
which is the areas here, and the lower back,
up here, belly fat area,
exactly, glutes, legs, hamstrings,
basically your whole body.
So we're going to be doing a lot of whole body workouts,
but we're going to be specifically doing glutes,
specifically doing core, back, and arms,
and we're also going to show you
how to incorporate some calisthenics, upper body.
And a lot of these moves, as well, are compound movements,
so they're going to be engaging your upper body anyway.
Like the first move that we have, which is Walking Lunges.
I chose this move
because you're gonna be engaging your back, your shoulders,
your forearms, your core, just by moving,
with this movement, and of course,
you're gonna be engaging the majority of your legs,
your quads, your glutes, your hamstrings, your calves.
After that, we're gonna move on into Sumo Deadlifts,
we're gonna go for 10 reps.
From there we're going to go into Box Step Ups,
with dumbbells, we're gonna go six times each leg.
Then we're gonna move on to High Knee Taps for 30 seconds.
From there, we're gonna go into Australian Pull Ups,
for 10 reps.
Then we're going to move into Spiderman Push Ups,
about 20 feet.
Then we're moving into Walking Squats.
From there we have Hanging Toes To Bar,
we're gonna go for 10 times.
And then lastly, we're gonna finish off with 30 Squats.
So what do you think, Magga, are you ready for this?
- [Magga] Oh my God.
- [Chris] Let's do it, girl.
- [Magga] I'm ready.
- Wooh! All right, so I chose these moves
to really get your heart rate up,
we we're going to be burning fat
as well as toning our bodies throughout this whole workout.
So the first move we're going to do is Walking Lunges.
Let's go for it.
All right.
We're gonna get that bikini body ready for the summer,
let's do it.
And we just got a boat, so we're gonna have a lot of fun.
Here we go. Walking Lunges. You wanna get right there.
3.. 2.. 1... let's do it.
(cool synth music)
And back.
You know what, let's go back backwards,
because when you go backwards,
you're gonna be engaging these muscles differently.
Try to control this.
(cool synth music)
There you go, all right, we're good on these.
Let's put them back.
Let me tie my shoe really quick.
There you go, that's a nice little break.
All right, moving on.
Sumo Deadlifts, you ready?
Here we go.
So now we're going to do a compound movement
that's going to hit our outer quads, hamstrings,
glutes, core, shoulders.
Let's go for it. Ready?
Let's do it.
(cool synth music)
I feel that. Good job.
Alrighty.
Let's move on: Box Step Ups.
Let's go for it, six times each leg.
Ready?
(cool synth music)
Is that six? All right, just making sure.
Circle onto your side. Cool.
(cool synth music)
There we go. Woooh.
All right, High Knee Taps.
We're gonna go for 30 seconds.
Let me hit that timer.
3.. 2.. 1...
(cool synth music)
All right?
Good job.
Let's move on. Australian Pull Ups.
You want to come right here?
We're gonna go for 10.
Let's do it.
(cool synth music)
All right. Woooh. Piece of cake.
All right, we're ready.
What's the next one? Spiderman Push Ups.
Ready for this? Let's go all the way to the end.
We got this.
I used to do this one all the time,
back in the old gym, do you remember?
All right, let's go for some Spidermans.
(moody synth music)
All right, girl, you're killing it, girl, you're killing it.
Alrighty. Next we have Walking Squats.
Ready?
- [Magga] Ready.
- [Chris] Let's go for it.
Be sure to keep that back straight. Don't slouch over.
Get a nice little pump every time you go.
All right.
Let's go all the way to the end.
(moody synth music)
Next, we have
Hanging Toes To Bar.
See, Magga's tough, so she's going to do this with me.
But if you girls can't do this,
you can always just do some Knee Raises instead.
All right, ready for some Toes To Bar? Let's go for 10.
(moody synth music)
One more.
Girl, you've gotten a lot better.
Alrighty.
Now, we're going to finish off with 30 Squats.
Ready to do it?
Here we go.
3.. 2.. 1... Let's go.
(funky synth music)
Last one. Woooh!
Girl, you killed it.
All right, that's the first round.
We got two more rounds to go to complete the workout.
If you guys like this workout,
"like" the video, comment,
share it with somebody that can use it,
and of course subscribe if you haven't already.
And if you girls, and guys, are trying to get
into the best shape of your life,
go on to THENX.com right now, become a member
and get full access to all our workout programs.
We have programs that are going to fit every fitness level,
and every type of person,
from Beginners, all the way to Advanced.
We have Weighted Calisthenics programs,
Calisthenics programs, Weights & Calisthenics programs,
to get you into the best shape of your life.
Download the THENX app
to take our workouts with you everywhere.
Check out our brand new weight belts,
they're on the THENX Shop right now,
use them to take your training to the next level,
and start putting some weights
on your calisthenics training.
Use that with the THENX programs and the THENX app.
If you guys need a little extra push during your workout,
check out THENX Ignite, it's our Pre-Workout,
it's gonna get you flying through your workouts.
You can buy them right now at THENX.com/shop.
Magga, you rock, girl.
- You rock.
- Check out Magga Braco, one of my best friends right here,
you can go on YouTube.com/maggabraco,
check out her own Youtube channel, she's awesome,
and she has some really cool booty dance workouts,
and booty dance videos, they're awesome. Check them out.
Thank you guys so much. Peace.
(cool synth music)