WORKOUT

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