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For women / Beginner / Arms

Arm Endurance Flow

Upper body endurance training with posture support and alignment.

Standing Arm RotationsExercise demonstration

Technique cues

  1. Raise your arms shoulder height to your sides
  2. Flip one palm up while keeping the other down, then switch while rocking your upper body side to side
  3. This movement increases blood flow to the upper body and supports wrist mobility

12 movements

6 min active / ~9 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Chest Opener
  3. Technique for Deep Knee Push Up
  4. Technique for Knee Push Ups
  5. Technique for Backward Tricep Presses
  6. Technique for Plank Shoulder Taps
  7. Technique for Elbow Supported Knee Trucks
  8. Technique for Unilateral Lifting Arm Left
  9. Technique for Unilateral Lifting Arm Right
  10. Technique for Tricep Deep Pulls
  11. Technique for Unilateral Hand Behind Stretch Left
  12. Technique for Unilateral Hand Behind Stretch Right

Includes the full published exercise order. Session estimate uses 30s work and 15s rest between movements; your pace may vary.

Keep your training going.

Explore a structured sequence over 30 training days.

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