*Although there are no advertisements during training, advertisements may be displayed automatically and unintentionally. Thank you for your understanding.

[Timeline]
0:00 Opening
0:21 1st event: Hands up & side leg (shoulders, arms, legs)
1:20 2nd event: Side move squat & hands up (legs, inner thighs, buttocks, back, shoulders, arms)
2:20 3rd event: Floor touch & Y-shaped hands up (legs, buttocks, back, shoulders, waist)
3:20 4th event: Slow burpee (legs, chest, arms, stomach)
4:20 5th event: Bent over arm bird (back, arms, legs)
5:20 6th event: Bottom keep squat & twist punch (legs, inner thighs, stomach, arms)
6:20 7th event: Air rope work (calves, legs, core, shoulders, arms)
7:20 8th event: Mountain climber (stomach, groin, arms, chest)
8:20 9th event Heel touch crunch (abdominal muscles, oblique muscles)
9:20 10th exercise: Knee-ups and leg curls (front and back thighs, calves)
10:07 Cool down
10:50 Supplementary explanation and ending
*The muscles in parentheses are the main muscles used.

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○2025 Latest Version, the easiest way in the world to train your abs, buttocks and inner thighs in 10 minutes with 10 exercises
   • 【解説付き】2025年最新版、世界で一番楽に腹筋・お尻・内腿を１０種目１０分間です。  

○Must-see for women and men who train their muscles
"10 exercises for buttocks and inner thighs in 10 minutes"
   • 【お尻＆内もも】ヒップアップ＆脚(下半身)を引き締めたい方は10分間の筋トレを一緒に...  

○6 minutes of the world's fastest muscle training and aerobic exercise to lose weight
   • 【世界最速で痩せる】筋トレ&有酸素運動(HIIT)を全身9種目6分間です。飛ばないの...  

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   • 【HIIT】高強度で全身を7分半で追い込む。しっかりとウォーミングアップを行って下さ...  

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   • 【超簡単】世界で一番温まる簡単ウォーミングアップ(動的ストレッチ＝ダイナミックストレ...  

○The easiest muscle training and aerobic exercise in the world 10 minutes for the whole body
   • 【自宅で筋トレ】世界で一番楽な筋トレ＆有酸素運動で全身10種目の10分間です。楽に脂...  

○ The easiest muscle training in the world that can be done while sitting down, 5 minutes for the whole body
   • 【在宅ワーク用】1回5分で全身出来る世界で一番楽な座って出来る筋トレです。血流促進で...  

○ 10 exercises for chest and abs, 5 minutes
   • 【自宅筋トレ】胸(バストアップ)＆腹筋(ウエスト周り)を10種目5分間で同時にトレー...  

○ 9 exercises for lower body and abs, 10 minutes
   • 【自宅筋トレ】腹筋＆下半身(腿、内腿、お尻)を立ったままでのトレーニング(9種目10...  

○ 10 exercises for lower abdomen and waist, 10 minutes
   • 【下腹部＆くびれ】10種目10分間で下腹を引き締めて、くびれのあるウエストを作りまし...  

○ "Get six-pack in 3.5 minutes with 7 exercises"
   • 【腹筋】最速で腹筋を割る方法＆3分半で追い込む７種類の腹筋メニューを実践。初心者の方...  

○ "Leg lunge for 3 minutes with 4 exercises"
   • 【レッグランジ】下半身(太もも お尻 内もも)筋トレ、そして脂肪燃焼したいならレッグ...  

○ Lower body and abs 9 exercises in 10 minutes
   • 【自宅筋トレ】腹筋＆下半身(腿、内腿、お尻)を立ったままでのトレーニング(9種目10...  

○ "Build your back muscles in 8 exercises in 4 minutes (no equipment)"
   • 【自宅筋トレ】器具なしの8種目4分間で背筋を鍛えよう。広背筋、僧帽筋、脊柱起立筋を引...  

○ "Tighten your stomach area in 7 exercises in 4 minutes"
   • 【お腹周り】自宅で出来る7種目4分間の腹斜筋の筋トレメニューで引き締まったウエストを...  

○ "Build your shoulders (deltoids) in 7 exercises in 4 minutes"
   • 【自宅筋トレ】肩(三角筋)を7種目4分間でトレーニング。実は小顔、逆三角形(細いウエ...  

○ "Build a cool butt (hip-up) in 7 exercises in 4 and a half minutes"
   • 【自宅筋トレ】7種目4分半でお尻(ヒップアップ)のトレーニング。一緒にカッコ良くキュ...  

○Beginner's version: "Tighten your lower body in 3.5 minutes with 7 exercises"
   • 【初級編】内もも、お尻、太もも、ふくらはぎ等の多くの脚の筋肉を7種目3分半でトレーニ...  

○Intermediate's version: "Train your entire lower body in 6 minutes with 9 exercises"
   • 【中級編】初心者の方用の動画付きで、下半身(太もも、内もも、お尻、もも裏ふくらはぎ、...  

○"Train your core in 4 minutes with 7 exercises"
   • 【プランク7種目】腹筋、背筋、お尻周りなどの体幹部(コア)を7種目4分間での筋トレで...  

○"Train your arms (biceps and upper arms) in 4.5 minutes with 7 exercises"
   • 【自宅筋トレ】二の腕(上腕三頭筋)＆力こぶ(上腕二頭筋)を7種目4分半でトレーニング...  

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