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For women / Intermediate / Arms

Upper Body Cardio

Push-ups and planks mixed with cardio bursts.

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 Chest Opener
  3. Technique for Knee Push Ups
  4. Technique for Push Up with Forward Arm Reach
  5. Technique for Prone Push Up
  6. Technique for Deep Knee Push Up
  7. Technique for Plank Shoulder Taps
  8. Technique for Knee Plank Up Downs
  9. Technique for Forearm Plank Rocks
  10. Technique for Plank Leg Raises
  11. Technique for Mountain Climbers
  12. Technique for Plank Jacks
  13. Technique for Groiners
  14. Technique for Tricep Deep Pulls
  15. Technique for Backward Tricep Presses
  16. Technique for Reverse Plank Crunches
  17. Technique for Crab Reach
  18. Technique for Superwoman Hold
  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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