FL10 Workout: You're On Mute. 10 min. Silent full body. Silent Squats. Slow Push-Ups. Gentle Lunges. Quiet Plank. Ninja Glute Bridges. 2 min each. On a call. Hotel. Kids sleeping. No noise needed. No excuse left. #fl10 #workout #fullbody

FL10 Workout: Traps On Traps. 10 min. Upper back. Prone Y-Raise. Shrug Hold. Prone Shrug. Face Pull Motion. Farmer Walk Motion. 2 min each. Weak traps = rounded shoulders = bad posture. Fix it now. #fl10 #workout #back

FL10 Workout: Curl Culture. 10 min. Bicep variety. Standard Curl Motion. Hammer Curl. Reverse Curl. Concentration Curl. 21s (7 bottom, 7 top, 7 full). 2 min each. No weights? Use a backpack or water jug. Adapt. #fl10 #workout #biceps

FL10 Workout: Three-Headed Dragon. 10 min. All 3 tricep heads. Diamond Push-Up. Overhead Extension. Kickback Motion. Close Grip Push-Up. Plank to Push-Up. 2 min each. Triceps are two-thirds of your arm. Stop ignoring them. #fl10 #workout #triceps

FL10 Workout: Boulder Shoulders. 10 min. Full delts. Pike Push-Up. Lateral Raise Motion. Front Raise Hold. Reverse Fly Motion. Handstand Hold (wall). 2 min each. No dumbbells. Bodyweight builds shoulders that function right. #fl10 #workout #shoulders

FL10 Workout: Peach Emoji. 10 min. Glute max. Hip Thrust Hold. Donkey Kick Pulse. Glute Bridge March. Single Leg Bridge. Squat Squeeze at Top. 2 min each. Strong glutes protect knees, back, and hips. Not vanity. Armor. #fl10 #workout #glutes

FL10 Workout: Sprint Prep. 10 min. Athletic hamstrings. A-Skip Motion. B-Skip Motion. Falling Start Lean. Prone Hamstring Curl Fast. Hip Hinge to Knee Drive. 2 min each. Hamstrings power every explosive move you make. Wake them up. #fl10 #workout #hamstrings

FL10 Workout: Quad God. 10 min. Quad isolation. Wall Sit Hold. Sissy Squat Negative. Terminal Knee Extension. Bodyweight Leg Extension. Spanish Squat Hold. 2 min each. Your quads carry you everywhere. Strengthen them or pay later. #fl10 #workout #legs

FL10 Workout: Get Off The Toilet at 80. 10 min. Box Squat No Hands (high). Box Squat No Hands (low). Single Leg Sit-to-Stand. Eccentric Sit-Down 5 sec. Explosive Stand-Up. 2 min each. This keeps you independent at 80. Do it. #fl10 #workout #longevity

FL10 Workout: The Glue. 10 min. Connective tissue. Isometric Squat Hold. Isometric Push-Up Hold. Isometric Lunge Hold. Isometric Plank. Isometric Calf Hold. 2 min each. Hold. Don't move. Your joints will thank you in 20 years. #fl10 #workout #stability