10 MIN FULL BODY STRENGTH TRAINING AT HOME

Описание: This 10-minute workout targets the entire body, focusing on the arms, shoulders, back, core, glutes, and legs while improving strength, stability, and muscular endurance.

• Zottman Curl – Targets the biceps (biceps brachii, brachialis) and forearms (brachioradialis). Shoulders stabilize the movement.

• Reverse Raise (Reverse Fly) – Targets the rear deltoids, upper back (rhomboids, trapezius), and improves shoulder posture.

• L Raise (Lateral + Front Raise) – Works the shoulders, especially the anterior and lateral deltoids, with assistance from the upper traps.

• Bent-Over Row + Triceps Kickback – Strengthens the upper and mid-back (latissimus dorsi, rhomboids, trapezius) and isolates the triceps. Core stabilizes the torso.

• Biceps Curl to Press – Works the biceps, shoulders (deltoids), and triceps. Core and upper back assist with stabilization.

• Deadlift + Squat – Targets the glutes, hamstrings, quadriceps, and lower back. Core muscles provide stability.

• Good Morning + Squat – Strengthens the glutes, hamstrings, lower back, and quadriceps while improving hip hinge mechanics.

• Lateral Squat Right and Left + Pulses – Targets the inner thighs (adductors), glutes, quadriceps, and improves hip mobility and stability.

• Deadlift + Lunge – Works the glutes, hamstrings, quadriceps, and core while improving balance and unilateral strength.

• Knee Push-Ups – Strengthens the chest (pectorals), shoulders, and triceps. Core muscles stabilize the body.

• Plank to Toe Touches – Activates the core, especially the abs (rectus abdominis), obliques, and shoulders.

• Plank Up-Down – Strengthens the core, shoulders, chest, and triceps while improving stability.

• Plank Dips – Targets the obliques, transverse abdominis, and improves core rotation control.

• High Plank – Activates the entire core, shoulders, chest, and stabilizer muscles.

Workout Structure:
40 seconds work / 8–10 seconds rest
Improves full body strength, muscle tone, and endurance.


The Gear I Use:
https://amzn.to/46Mn9zc
https://amzn.to/3UhxR9q
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Dance With Me by Tones And I, https://t.lickd.co/l/RPMQbykkpAe

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Disclaimer:
This workout is created for general fitness purposes and may not be suitable for everyone. Please consult your doctor or a certified health professional before beginning any new fitness program, especially if you have any pre-existing medical conditions or injuries.

By participating in this workout, you acknowledge and accept full responsibility for your health and safety. I am not liable for any injuries, accidents, or health issues that may result from following this video.

Always listen to your body, modify when needed, and take breaks when necessary. Let’s move safely and get stronger—together!