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For womenAdvancedArms

Upper Body Burn

Intense upper body burn with anti-rotation core support.

  • 15 min
  • 20 movements
  • Difficulty 1–4/5
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. Push Up with Forward Arm Reach

    Difficulty 3/530 sec

  5. Knee Push Ups

    Difficulty 3/530 sec

  6. Tricep Deep Pulls

    Difficulty 2/530 sec

  7. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  8. Plank Shoulder Taps Harder

    Difficulty 4/530 sec

  9. Crab Reach

    Difficulty 3/530 sec

  10. Forearm Plank Rocks

    Difficulty 3/530 sec

  11. Plank Up-Downs Harder

    Difficulty 4/530 sec

  12. Backward Tricep Presses

    Difficulty 1/530 sec

  13. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  14. Reverse Plank Crunches

    Difficulty 3/530 sec

  15. Deep Knee Push Up

    Difficulty 1/530 sec

  16. Plank Shoulder Taps

    Difficulty 2/530 sec

  17. Prone Push Up

    Difficulty 1/530 sec

  18. Chest Opener

    Difficulty 1/530 sec

  19. Unilateral Hand Behind Stretch Left

    Difficulty 2/530 sec

  20. 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