Military
CalisthenicsGet the app

For women / Intermediate / Arms

Strong Arms Circuit

Increased volume and rotation mobility for healthy shoulders.

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

18 movements

9 min active / ~13 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Trunk Circles Left
  3. Technique for Trunk Circles Right
  4. Technique for Knee Push Ups
  5. Technique for Push Up with Forward Arm Reach
  6. Technique for Tricep Deep Pulls
  7. Technique for Plank Shoulder Taps
  8. Technique for Knee Plank Up Downs
  9. Technique for Backward Tricep Presses
  10. Technique for Deep Knee Push Up
  11. Technique for Forearm Plank Rocks
  12. Technique for Crab Reach
  13. Technique for Elbow Supported Knee Trucks
  14. Technique for Reverse Plank Crunches
  15. Technique for Prone Push Up
  16. Technique for Chest Opener
  17. Technique for Unilateral Hand Behind Stretch Left
  18. 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.

Compare plans