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For women / Advanced / Arms

Upper Body Burn

Intense upper body burn with anti-rotation core support.

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

20 movements

10 min active / ~15 min with rests

  1. Technique for Standing Arm Rotations
  2. Technique for Trunk Circles Left
  3. Technique for Trunk Circles Right
  4. Technique for Push Up with Forward Arm Reach
  5. Technique for Knee Push Ups
  6. Technique for Tricep Deep Pulls
  7. Technique for Plank Hand to Foot Touch
  8. Technique for Plank Shoulder Taps Harder
  9. Technique for Crab Reach
  10. Technique for Forearm Plank Rocks
  11. Technique for Plank Up-Downs Harder
  12. Technique for Backward Tricep Presses
  13. Technique for Elbow Supported Knee Trucks
  14. Technique for Reverse Plank Crunches
  15. Technique for Deep Knee Push Up
  16. Technique for Plank Shoulder Taps
  17. Technique for Prone Push Up
  18. Technique for Chest Opener
  19. Technique for Unilateral Hand Behind Stretch Left
  20. 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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