We will introduce you to bodyweight training that will train your whole body.
You can train your whole body in a balanced way in 20 minutes, so
try it along with the video.

[Series]
○Let's try it together! Full body muscle training recommended for beginners [7 exercises]
   • 一緒にチャレンジ！初心者の方にオススメの全身筋トレ【7種目】  

○Let's try it together! A full-body workout menu for women [15 minutes]
   • 一緒にチャレンジ！全身鍛えられる女性向け筋トレメニュー【15分間】  

[Menu]
0:00 Introduction
(1st set)
0:22 Back lunge (quadriceps, gluteus maximus, hamstrings, etc.)
1:04 Push-up (pectoralis major, triceps)
1:46 Pike plank (abdominal muscles)
2:28 Pull-down (erector spinae, latissimus dorsi)
3:10 Hip lift (gluteus maximus, hamstrings, erector spinae, etc.)
3:52 Russian twist (oblique abdominal muscles)
4:34 Calf raise (triceps surae)
5:17 Wide push-up (pectoralis major, deltoids, etc.)
5:58 Mountain climber (rectus abdominis, iliopsoas, etc.)
6:40 Bird dog (erector spinae, gluteus maximus, etc.)
8:03 Side plank (obliques, transverse abdominis, etc.)
9:26 Wide squat (gluteus maximus, adductor muscles, etc.)
9:58 1 minute break
10:58 (2nd set)
20:39 Summary

※ Results of training vary from person to person
※ If you are sick or injured, please train according to your own condition
※ If you experience pain, stop training immediately

[Related videos]
○ Chest muscle training | 6 exercises for beginners [3 minutes]
   • 胸筋のトレーニング｜初心者向け6種目【3分間】  

○ Abdominal muscle training | 8 exercises for beginners [4 minutes]
   • 腹筋のトレーニング｜初心者向け8種目【4分間】  

○ Abdominal muscle training 6 exercises for intermediate to advanced exercisers [3 minutes]
   • 腹筋のトレーニング｜中～上級者向け6種目【3分間】  

○ Abdominal muscle training | Exercise the oblique abdominal muscles [For women]
   • わき腹の筋トレ｜腹斜筋を鍛える【女性向け】  

○ Lower abdominal muscle training | For women [3 minutes]
   • 下腹部の筋トレ｜女性向け【3分間】  

○ Back muscle training | 8 exercises for beginners [4 minutes]
   • 背筋のトレーニング｜初心者向け8種目【4分間】  

○ Buttocks training | 5 exercises for beginners [4 minutes]
   • おしりのトレーニング｜初心者向け5種目【4分間】  

○Thigh muscle training | For those who want to tighten their thighs [3 minutes]
   • 太ももの筋トレ｜太ももを引き締めたい方向け【3分間】  

○Inner thigh muscle training [5 exercises]
   • 内ももの筋トレ【5種目】  

○Lower body training | 6 exercises for beginners [3 minutes]
   • 下半身のトレーニング｜初心者向け6種目【3分間】  

○Lower body training | 6 exercises for intermediate and advanced users [4 minutes]
youtu.b/ e/kTfCOz8FJig

○Upper arm muscle training | For those who want to thicken their arms efficiently [4 exercises]
   • 二の腕の筋トレ｜効率的に腕を太くしたい方向け【4種目】  

○Full body stretching | 20 minutes to relax your body
   • 全身のストレッチ｜20分間じっくり身体ほぐし  

○Pelvic floor muscle training [4 exercises]
   • 骨盤底筋を鍛えるトレーニング【4種目】  

○Effective way to draw in
   • ドローインの効果的なやり方  

#groung #FullbodyTraining #WeightTraining

[Supervision/Performance]
■TEAM GEAR
Shuhei Maeda

Detailed Profile
grong.jp/gear/shuhei-maeda/

■Qualifications/Licenses
・Acupuncturist
・CSCS (Certified Strength and Conditioning Specialist)

[What is TEAM GEAR?]
We are a group of specialists who aim to realize GronG's vision of "creating a world with more challengers."

For more information, please see below.
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[What is GronG?]
GronG is a combination of "Growth" and "Strong," and it means "people become stronger by seeking growth."
GronG is a total sports brand that supports all people across generations.

For more information, please see below.
grong.jp/about/

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