Day 10 - Full Body No Repeat Total Body Strength: Engaging Workout for All Muscle Groups

This workout serves as Day 10 of our Beyond the Build with Brian 10-Day Challenge, but can be used as a standalone workout anytime!

Hey, Team!

We did it! It's the final day! Welcome to day 10. Today's final workout is a total body, no-repeat strength workout. This workout targets every major muscle group in your body without repeating any exercises.

EQUIPMENT NEEDED:
- Dumbbells (Light, Medium, Heavy)
- Mat( Optional)

The main workout consists of one round of exercises, each performed for 45 seconds with 15 seconds of rest in between. We'll work through various movements targeting different muscle groups, including the Chest, Quad, Back, Hamstrings, Glutes, Shoulders, Biceps, Triceps, and Core. Incorporating diverse exercises will challenge your muscles in new ways and maximize your strength gains. I felt this no-repeat workout was a great way to tie everything together from the past two weeks.

You may have noticed that today's workout includes a few exercises from the previous workouts. This was done purposely to reinforce the movements and allow you to gauge your progress over the past two weeks. Repeating these exercises lets you compare your performance and see how far you've come since you started as you become more comfortable with the movements and can focus on improving your form and technique. So, use the familiar exercises as an opportunity to challenge yourself and push your limits.

Also, team, I want to express how proud I am of each of you for sticking with the 10-day challenge. Completing a fitness challenge like this one takes dedication and commitment, and you should all be incredibly proud of yourselves. By showing up every day and giving your best effort, you've taken important steps toward your fitness goals.

As we wrap up this challenge, I encourage you to take a moment to reflect on the progress you've made over the past 10 days. Think about how you felt on day one compared to how you feel now. Notice any improvements in your strength, endurance, flexibility, or overall well-being. Whether you've noticed physical changes, such as increased muscle tone or weight loss, or you've experienced improvements in your mood and energy levels, every achievement is a testament to your hard work and dedication. Be proud of your accomplishments, and let it motivate you to continue beyond this challenge!

Team, let's finish day 10 strong!


EXERCISE BREAKDOWN 

WARM-UP: 2 ROUNDS, 30 SECONDS EACH
·Arm Circles
·Reverse Lunge to OH Reach
·Torso Rotation
·Spine Rotation
·Fire Hydrants 

WORKOUT: 1 ROUND, 45 SECONDS ON / 15 SECONDS OFF

CHEST: 
·Alt Chest Press
·SA Press L
·SA Press R
·Chest Press

QUAD:
·Front Squats
·Goblet Narrow Squat
·Split Squat 1 DB
·Split Squat 1 DB 

BACK: 
·Bent Over Rows
·Plank Row
·Alt Rev Fly
·Pull Over

HAM AND GLUTE:
·Staggered Stance Deadlift L
·Staggered Stance Deadlift R
·DB Good Mornings 
·Loaded Bridge

SHOULDER:
·Kneeling SA Press
·Kneeling SA Press
·Rev Flies
·Shoulder T’s

BICEPS / TRICEPS:
·Alternating Cross-Body Curls
·Hammer Curl
·DB Skull Crushers
·1 DB Close Grip Press

CORE/ ABS:
·Plank Push Ups
·Leg Lifts
·Seated Twist
·Planks

COOLDOWN: 1 ROUND, 40 SECONDS EACH
·Neck Stretch L
·Neck Stretch R
·Tricep Stretch L
·Tricep Stretch R
·3-Way Hamstring Stretch L,M,R
·Quad Stretch L
·Quad Stretch R
·Single Leg Knee Hug L
·Single Leg Knee Hug R 
·Knee Hug
·Supine Twist L
·Supine Twist R