Sculpt & Strengthen Your Whole Body | 12-Min No Equipment Workout

Tired of plans that feel too hard to stick to?
My Ultimate Fat-Burning Kickstart gives you 3 days of simple workouts and habits that fit your real life—so you can lose weight, feel energized, and build confidence without the stress. Low impact. No gym. Results you'll feel by Day 3:
https://aligncommunity.circle.so/chec...

This Total Body Sculpt workout strengthens and tones your entire body with slow, controlled movements that improve posture, build core stability, and leave you feeling energized and confident. Perfect for beginners or anyone who wants effective strength training at home.
10 minutes. No equipment. Full-body strength, tone, and posture reset.

Simple, sustainable and it works.

New workouts added weekly. Subscribe:    / @patricia_elln  

Format:
• 40 seconds work / 20 seconds rest
• 10 rounds = 12 minutes total
• Standing-focused, low impact
• Includes 1-minute warm-up + 1:30 cooldown

What you'll feel:
• Stronger posture and core
• Toned arms, shoulders, back, and glutes
• Calm, steady energy (not wiped out)

Workout Breakdown:
Warm-Up (1 min):
• Shoulder rolls + chest open
• Forward arm sweep
• Hip circles

Main Workout (10 min):

Standing Shoulder Press
Standing Side Reach + Arm Lift
Hip Hinge with Arm Reach
Standing Knee Lift + Opposite Elbow Tap
Standing Chest Opener
Glute Bridges
Standing Hip Hinge + Core Tighten
Tricep Kickbacks
Standing Woodchopper (High → Low)
Squat Pulse
Cool-Down (1:30):
• Forward fold with arm reach
• Side bend stretch (R & L)
• Chest opener

Coach Cues:
• Move with control, not speed
• Exhale on effort, inhale to reset
• Tall posture, core engaged, soft knees
• Slow, intentional movement = better tone

Easy Modifications:
• Smaller range of motion if shoulders or hips feel tight
• Chair support for balance anytime
• Seated option for standing moves
• Skip glute bridges and do standing glute squeezes instead

Who This Is For:
Women who want to build strength, improve posture, and tone their body—without a gym or complicated routines. Perfect for busy mornings, lunch breaks, or evening resets.

Next Step:
Want a simple 3-day plan to keep this momentum going? Get my Ultimate Fat-Burning Kickstart (low impact, no gym, real results):
https://aligncommunity.circle.so/chec...

Timestamps:
0:00 Intro
0:30 Warm-Up
1:30 Main Workout Starts
11:30 Cool-Down
13:00 Outro

Simple, sustainable and it works.

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New workouts added weekly. Subscribe:    / @patricia_elln  


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