Bridge: This exercise primarily targets the gluteus maximus, engaging the hamstrings and lower back muscles. It enhances hip extension strength and stability.

Superman: By lifting both arms and legs while lying face down, the superman exercise strengthens the erector spinae muscles along the spine, as well as the glutes and hamstrings, promoting better posture and lower back stability.

Healthline

Plank Ups: Transitioning between forearm and extended-arm plank positions, this dynamic movement engages the core muscles, particularly the rectus abdominis and obliques, while also working the shoulders and triceps.

Superman Pulldown: Combining the superman position with a pulling motion, this exercise targets the latissimus dorsi, trapezius, and rhomboid muscles in the back, as well as the rear deltoids, enhancing upper body strength and back definition.

Standing Toe Touch: This movement primarily stretches the hamstrings and calves while engaging the lower back muscles. It also activates the core muscles, including the rectus abdominis and obliques, promoting flexibility and core stability.

https://www.healthline.com/health/fitness/superman-exercise?utm

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Let’s start this week off with a bang! Welcome to today’s video, where we’re going to focus on strengthening and toning your arms with a super accessible workout! If you’re looking for simple and effective ways to work your arm muscles, you’ve come to the right place. In this workout, we’ll show you exercises that you can do anywhere, whether in your living room, in the park or even in your bedroom, without needing any equipment. We will only use our own body weight and some dumbbells, if you don’t have these weights, you can use a heavy object from your home. So, if you want stronger, more defined arms, it’s time to start! Join us in this video to discover how to transform your arms with simple and effective movements. Prepared? Here we go! Did you like the video? Follow my channel here on YouTube. https://youtu.be/d0lu2MyqO3Y

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If you’re looking for an intense and effective workout to increase your strength and endurance throughout your body, you’ve come to the right place! In this video, I will present a complete workout, lasting just 12 minutes, focused on muscle development and strength gains. Our routine covers all the main muscle groups, from the upper limbs to the lower limbs, providing a complete stimulus for your body. With a combination of perfect and isolated exercises, you’ll feel your muscles working with each repetition. Come check out the full video and learn all the necessary movements! Subscribe to my YouTube channel here! https://youtu.be/kjmDp50zARM

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Let’s do a different workout today, guys! We will do several exercises to work a set of limbs: chest, arms and back. All the movements you will learn are easy to perform and can be done at home with just your body weight. Training 3 muscles at the same time is not easy, however, the results are very satisfactory if you do it every day. Follow me in this video and let’s get our best version! Don’t forget to follow my channel here on YouTube to receive new videos every Monday, Wednesday and Friday. https://youtu.be/WK4TU7IEUck

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This Calisthenics routine goes beyond the ordinary—it’s a journey to transform your physique and boost your strength levels. Imagine this: we’re engaging in a series of compound and weight-bearing exercises crafted to sculpt, tone, and enhance your muscle-building journey. The beauty lies in utilizing your body weight as the ultimate resistance.

We’ve divided this routine into two sets, targeting your back and arms. Brace yourself for a satisfying burn and a newfound appreciation for your body’s capabilities. Grab your mat, clear some space, and let’s embark on this journey together. Best of luck, and keep pushing!

To stay in the loop for future videos, hit that subscribe button. I drop new content every Monday, Wednesday, and Friday!

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Note that I am using 1 pair of dumbbells, a medium set, please choose a suitable weight for you. Just keep in mind that when exercising, it’s necessary to gradually increase the intensity and weights of your workout. This means starting with lighter loads and exercises that are appropriate for your fitness level, then gradually progressing as you build strength and endurance.

Get ready to conquer sets, surpass challenges, and celebrate victories. Your journey to a stronger you begins now! Good luck and happy workout! If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every Monday, Wednesday and Friday!

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When you engage in resistance exercises like this, your body’s response is to promote the growth of lean muscle tissue. It’s not just about aesthetics; it’s also about enhancing your muscular endurance. This means that not only will you achieve a more toned and robust appearance, but you’ll also notice improved performance in your day-to-day activities.

So, brace yourself for a rewarding challenge that will elevate your fitness game. Let’s dive right into this workout routine and commence the transformation of your arms and back – I believe in you! Good luck and Happy workout!

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every Monday, Wednesday and Friday!

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The first routine consists of weight-bearing exercises on the mat. These target the back, chest, and triceps. Aside from muscle building, weight-bearing exercise also helps improve your balance and protects the joints connected to the muscles you’re working on. This will be followed by dumbbell exercises for the arms, chest, and back. We’ll do these in two sets. Weight training, in return, helps build lean mass and amps up the body’s ability to burn more fat.

With consistency and dedication, you’ll soon see progress and achieve your fitness goals. Good luck and Happy workout!

Note that I am using 1 pair of dumbbells, a medium set, please choose a suitable weight for you. Just keep in mind that when exercising, it’s necessary to gradually increase the intensity and weights of your workout. This means starting with lighter loads and exercises that are appropriate for your fitness level, then gradually progressing as you build strength and endurance

If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every Monday, Wednesday and Friday!

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You will learn a series of exercises that are specifically designed to strengthen your back and arms, while also improving your posture and overall fitness. Each exercise is demonstrated with clear instructions on proper form and technique, ensuring that you perform each movement safely and effectively. We’ll do this in two sets for better results. So grab some dumbbells and let’s get to work!

Note that I am using 1 pair of dumbbells, a medium set, please choose a suitable weight for you. Just keep in mind that when exercising, it’s necessary to gradually increase the intensity and weights of your workout. This means starting with lighter loads and exercises that are appropriate for your fitness level, then gradually progressing as you build strength and endurance.

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos every Monday, Wednesday and Friday!

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