This is your 10 minute at home toned back home workout.
I'm bringing sexy back.
I want you to do this workout for 14 days, and let me know how you get on in the comments down below.
Honestly, reading the comment section is unbelievable.
The support that you go girls show each other is amazing.
I love you.
Also, check out these home workout results.
You ladies are amazing.
I am so incredibly proud of you.
For a chance to be featured right here.
All you got to do is tag me in an Instagram story.
Don't forget to follow me on Instagram.
There's more workouts on there that are super, super challenging.
Make sure you check out my Instagram page.
And you can also tag me in a TikTok or you can do a full YouTube review.
Proud of you girls.
Equipment wise for this workout, you're going to need one of my LEAN long bands.
If you don't have it, you can purchase them.
The link is down below in the description box.
If you don't have that right now, you can grab water bottles, cans, whatever you can get your hands on.
Trust me, you'll still feel a burn.
But with the long bands that burn is a lot bigger
50 seconds on 10 seconds off. Let's do this.
(timer beeping)
We're starting off with our feet shoulder distance apart.
Palms facing down, core nice and tight.
Find that beat okay.
Straighten and in.
Keep the core tight.
Squeeze the butt, squeeze the core,
Squeeze the back.
We want all of those muscles working.
We got this.
Oooh, that burn.
(timer beeping)
10 seconds rest.
Shake the shoulders out.
My back is on fire.
Again, core tight, butt squeezed, think about the back.
Let's go.
This is definitely my weaker side.
20 seconds.
You've got to squeeze the back, come on.
(timer beeping)
Finish it off.
Straight into a Lat pull down.
Our palms are facing forward.
Slight bend in the knees.
We're coming behind the head as we open the arms apart.
One, two, up; three, four down.
Halfway, 25 seconds.
(timer beeping)
Amazing. We have a pull now, a row.
So we're popping the band underneath the foot,
doubled over, hinging through the hips.
We row and down.
I love this song.
Come on, really squeezing the shoulder blades together.
Keep looking forward.
Down to the floor.
Neutral spine, core nice and tight.
Squeeze those shoulder blades, row.
You can use weights for any of these exercises.
Just follow the modifications in the corner of the screen.
(timer beeping)
Amazing work. Straight onto the other side.
Making sure if you have these LEAN bands, you are stepping on the LEAN logo okay.
From that, row, let's go.
Now hold at that squeeze, hold lower.
30 seconds.
Teddy are you okay?
You've been poorly. Poor little thing.
(timer beeping)
Coming down for me.
You are now going to place the band like so around the feet.
Okay. Row, down.
I want a split second hold, hold back.
Really thinking about pinching those shoulder blades together.
Pretend you have a sponge full of water in between your shoulder blades.
And you're trying to squeeze the water out of that sponge.
Keep the shoulders away from the ears.
I don't want them up here.
Roll the round and down.
(timer beeping)
Next up, is a straight supine row.
Hold the palms upwards.
I imagine that I'm holding soup for supine.
A bowl of soup.
Squeeze.
Exactly the same, split-second hold.
Squeeze those shoulder blades.
I'm going to show you from behind.
Over halfway.
Okay now hold, squeeze.
Really squeeze. (timer beeping)
Three, two, one.
Drop the band down. We are coming on to our stomachs.
A little bit of a Pilates reverse hundreds.
All the way down.
Keep looking down, lift the upper body, pump.
Squeeze that butt.
You want to make it harder, on the lower back lift the legs, squeeze the booty, make sure that those gluts are engaged.
Make it harder by holding weights.
If you don't have weights, put a band around your hands.
Keep the band wide and pump.
(timer beeping)
Amazing work, keep ahold of those weights or the band or nothing.
Exactly the same with the upper body up.
We're going to reach down and forward.
You can go without.
Good. Keep going.
I want you to think about the shoulder blades, squeezing together.
Squeeze forward, squeeze.
(timer beeping)
And down.
Last exercise is swimming.
We're going to bring the arms out in front of us.
We're going to roll those shoulders down and in, lift up the opposite arm to leg.
Let's go, lift, lift.
If this is too much, lower down, lift.
Keep looking down okay.
(timer beeping)
Wooo! You smashed it fam.
Please don't forget to click the thumbs up button.
Also click subscribe.
If you do want to check out my LEAN long bands and my other resistance bands, the link is down below.
I just want to take a second to say I am so proud of you, for showing up every single day.
I know some days aren't as easy as others and I just want to say you are incredible.
You are doing amazing.
I'm so proud of you and I love you very much.
See you tomorrow for another home workout.