The listed video length is 17:25. That is the video runtime, rather than a promise about your total session time: allow for setting up, pauses and a comfortable finish. The catalogue labels this video Back and Chest based on the channel's source information.
Equipment is not specified by the available source. Watch the opening and preview the movements before deciding whether the setup suits your space.
The channel does not clearly state a difficulty level. Preview the sequence to make your own decision; a short video is not automatically an easy one. The original title is preserved below and may contain appearance or timeline claims. Those claims are not guarantees made by this website.
The following is the original channel copy, kept separate from this website’s guidance.
⭐️ Beauty Back & Bust Lift Program on The Girls Center App:
https://geni.us/thegirlscenterapp
Ready to sculpt your back, lift your bust, and improve your posture in just 10 days? This gentle yet powerful workout routine targets the upper body and back muscles, helping to tone, strengthen, and create a defined, lifted look—without the need for equipment!
Start with Opposite Grabs, activating the back and stretching the shoulders for better mobility. Move into C-Rotation Front & Top to enhance shoulder flexibility while gently strengthening the chest. Arm Crossovers and Forward Double Taps + Opens engage your upper body, working your back and chest simultaneously.
For deeper activation, perform Chest Pullbacks (L & R) to target upper back strength, followed by Alt. Upper Lower Back Claps, an essential move for a firm and toned upper body. Behind Clasps Hands Rotations open up the shoulders, preventing stiffness and improving posture.
Elbow Claps and Arm Throws add dynamic movement to tighten and tone the bust, while Elbow Tap & Lifts and Back Squeeze Pulses fire up the back and shoulders. Finally, Front Scoops and Alt. Arms Above Side Stretches ensure a full back and lat activation for that slim, sculpted look.
💖 Stick with this challenge, and enjoy a toned back & lifted bust in just 10 days!
📝 EXERCISE LIST 📝
0:00 START
0:20 https://geni.us/thegirlscenterapp
0:28 Opposite Grabs
1:41 C-Rotation Front & Top
2:54 Arm Crossovers
4:06 Forward Double Taps + Opens
5:19 Chest Pullbacks (L)
6:31 Chest Pullbacks (R)
7:44 Alt. Upper Lower Back Claps
8:57 Behind Clasps Hands Rotations
10:10 Elbow Claps
11:24 Arm Throws
12:38 Elbow Tap & Lifts
13:51 Back Squeeze Pulses
15:04 Front Scoops
16:17 Alt. Arms Above Side Stretches
