Exercise Guide
Ditch the long sleeves and build lean muscle with this quick-hit routine. Use dumbbells or filled water bottles to add resistance—consistency is your secret weapon.
1. Cobra Pose
Lie facedown, push your chest off the floor, and squeeze your shoulder blades.
HOLD 20–30 SEC
2. Bicep Curls
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Curl dumbbells (or water bottles) toward your shoulders. Lower slowly.
15 REPS PER ARM
3. Forearm Plank
Support your weight on forearms and toes. Keep spine perfectly straight.
20–60 SECONDS
4. Chair Squats
Reach arms forward as you lower your bottom to a chair. Push back up forcefully.
10–15 REPS
5. Chair Push-Ups (Dips)
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Lower your hips off the edge of a chair by bending your elbows behind you.
10–15 REPS
6. Bent-Over Extensions
Lean forward and extend your arm fully behind you. Focus on the tricep squeeze.
10–15 PER ARM
7. Resistance Arm Raises
Raise arms to the side, then overhead. Keep elbows soft—not locked.
10–15 REPS
8. Exercise Ball Push-Ups
Perform push-ups with hands on a stability ball to force deeper muscle activation.
10–12 REPS
