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For womenIntermediateArms

Strong Arms Circuit

Increased volume and rotation mobility for healthy shoulders.

  • 14 min
  • 18 movements
  • Difficulty 1–3/5
WorksArmsBackCore

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Trunk Circles Left

    Difficulty 1/530 sec

  3. Trunk Circles Right

    Difficulty 1/530 sec

  4. Knee Push Ups

    Difficulty 3/530 sec

  5. Push Up with Forward Arm Reach

    Difficulty 3/530 sec

  6. Tricep Deep Pulls

    Difficulty 2/530 sec

  7. Plank Shoulder Taps

    Difficulty 2/530 sec

  8. Knee Plank Up Downs

    Difficulty 3/530 sec

  9. Backward Tricep Presses

    Difficulty 1/530 sec

  10. Deep Knee Push Up

    Difficulty 1/530 sec

  11. Forearm Plank Rocks

    Difficulty 3/530 sec

  12. Crab Reach

    Difficulty 3/530 sec

  13. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  14. Reverse Plank Crunches

    Difficulty 3/530 sec

  15. Prone Push Up

    Difficulty 1/530 sec

  16. Chest Opener

    Difficulty 1/530 sec

  17. Unilateral Hand Behind Stretch Left

    Difficulty 2/530 sec

  18. 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

Guides for this practice