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For womenBeginnerArms

Arm Endurance Flow

Upper body endurance training with posture support and alignment.

  • 9 min
  • 12 movements
  • Difficulty 1–3/5
WorksArmsBackCore

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Chest Opener

    Difficulty 1/530 sec

  3. Deep Knee Push Up

    Difficulty 1/530 sec

  4. Knee Push Ups

    Difficulty 3/530 sec

  5. Backward Tricep Presses

    Difficulty 1/530 sec

  6. Plank Shoulder Taps

    Difficulty 2/530 sec

  7. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  8. Unilateral Lifting Arm Left

    Difficulty 2/530 sec

  9. Unilateral Lifting Arm Right

    Difficulty 2/530 sec

  10. Tricep Deep Pulls

    Difficulty 2/530 sec

  11. Unilateral Hand Behind Stretch Left

    Difficulty 2/530 sec

  12. Unilateral Hand Behind Stretch Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day