Home Workout: Row + Lunge with Triceps 🔥

If you're looking for a simple, quick, and effective workout to strengthen your back, arms, and legs , this is the one for you! In just 21 minutes, you can activate multiple muscle groups, increase strength, and improve your posture.

💪 Exercise 1: Bilateral + Unilateral Row

Rowing is one of the best exercises for working your back muscles, including your lats, trapezius, and rhomboids.

• Bilateral row: movement with both arms simultaneously, ideal for strength and stability.
• Single-arm row: done with one arm at a time, it helps correct imbalances and improves coordination.

👉 Result: stronger back, aligned posture and toned arms.

🔥 Exercise 2: Back Lunge + Triceps

Here we combine two moves into a powerful combo:

• Back lunge: strengthens legs and glutes, improves balance and stability.
• Triceps: directly works the back of the arms, helping to reduce sagging.

👉 Result: firm legs, more active glutes and defined arms.

⏱ How to do this workout

1. Performs each combo for 40 seconds .
2. Rest 20 seconds between exercises.
3. Repeat the circuit 3 to 4 times, totaling approximately 21 minutes of training .

✅ Benefits of this training

• Works multiple muscle groups at the same time.
• Saves time (21 minutes is enough!).
• It can be done at home, without the need for a gym.
• Improves strength, posture and muscle tone.

@treinoemcasa.com 🔥 Back of steel + ripped arms. All in one workout! 🤯 #TreinoEmCasa #foryou #fyp #viral #trending ♬ I Never Promise Anything - Luiza Leite

🚀 Try this workout now and feel the difference!
If you want even faster and more consistent results, join our complete program:
👉 365 Workout – Your Antidote to Excess Weight, for Performance and Longevity