Full-Body Workout with an Expander: Strengthen and Tone at Home

Welcome to your full-body workout with an expander! This workout is perfect for those looking to strengthen and tone their muscles at home.

Before we begin, make sure to properly warm up your muscles with some light cardio and stretching.

First, we'll start with some bicep curls. Stand with your feet hip-width apart, holding the expander handles with your palms facing forward. Slowly curl your arms up towards your shoulders, squeezing your biceps at the top. Perform 12-15 repetitions.

Next, we'll move on to tricep extensions. Hold the expander behind your head with both hands, and straighten your arms overhead. Slowly lower the expander behind your head, keeping your elbows close to your head. Perform 12-15 repetitions.

For our next exercise, we'll work on our shoulders with lateral raises. Stand with your feet hip-width apart, and hold the expander handles at your sides. Slowly raise your arms out to the sides, until they are parallel to the floor. Perform 12-15 repetitions.

Now it's time to work on our legs. Perform squats by standing with your feet hip-width apart, and holding the expander handles in front of your chest. Lower yourself into a squat position, making sure to keep your knees behind your toes. Perform 12-15 repetitions.

Last but not least, we'll work on our core with some seated rows. Sit on the floor with your legs extended in front of you, and hold the expander handles with your arms extended. Slowly pull the expander towards your chest, squeezing your shoulder blades together. Perform 12-15 repetitions.

Great job! Don't forget to cool down with some stretching and hydrate yourself. Repeat this workout 2-3 times a week for best results."