The listed video length is 18:13. That is the video runtime, rather than a promise about your total session time: allow for setting up, pauses and a comfortable finish. The source does not clearly specify a muscle-group focus, so that field is left unspecified.
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⭐️ Start 2025 Standing Only Flat Tummy on The Girls Center App (No credit card required):
https://geni.us/thegirlscenterapp
Transform your body in just 7 days with this dynamic standing workout routine designed to help women burn fat, tone muscles, and drop 5kg quickly. This low-impact workout combines cardio and strength moves, making it accessible for all fitness levels while targeting key areas like your core, legs, and arms.
Start with Marching Arm Circles to warm up your shoulders and get your heart rate up. Transition into Half Squat Side Reaches, which engage your legs and core while improving flexibility. Add Rear Flyes Stepbacks to work your upper back and tone your arms.
Keep the momentum going with Sky Reach Knee Raises, a dynamic move that activates your abs and improves coordination. Follow up with Front Kick Walks for a fun, fat-burning cardio exercise. Incorporate Standing Air Bike Punches and Walking Chest Pushes for a full-body burn.
Focus on your waistline with Hip Crunch (L) and (R), then tone your glutes and arms with Butt Kick Reverse Flyes. Wrap up your routine with core and cardio-focused exercises like Tilt & Extend, Back Kick Heel Touches, and Step Jacks for maximum results.
Stay consistent, and watch your energy soar while the weight melts away!
No instructional VO version: https://youtu.be/ZpyUOdBFhZI
📝 EXERCISE LIST 📝
0:00 Start of video
1:22 Marching Arm Circles
2:36 Half Squat Side Reaches
3:48 Rear Flyes Stepbacks
5:00 Sky Reach Knee Raises
6:13 Front Kick Walks
7:26 Standing Air Bike Punches
8:38 Walking Chest Pushes
9:51 Hip Crunch (L)
11:05 Hip Crunch (R)
12:18 Butt Kick Reverse Flyes
13:31 Fist Fan Front Steps
14:45 Tilt & Extend
15:58 Back Kick Heel Touches
17:11 Step Jacks
