Exercise Guide
Consistent daily practice of this 4-minute circuit can transform flabby arms into defined muscle. Focus on tension, not speed.
1. Arm Circles 30 SEC
Extend arms to sides at shoulder height. Make small forward circles, then reverse halfway.
Attention: Keep your biceps and shoulders stationary; move only from the socket. Slow and controlled.
2. Back Clap 30 SEC
Interlace fingers behind your back. Rhythmicaly lift hands upward while pressing elbows back.
Attention: Keep shoulders perpendicular. This deep impact targets the biceps and underarm “wings.”
3. Wing Flaps 30 SEC
Raise arms to shoulder height, elbows straight. Firmly flap arms up and down like wings.
Attention: Engage your core. Imagine you are moving through water for maximum resistance.
4. Overhead Press 30 SEC
Clasp hands above head. Bend elbows to lower hands behind head, then fully extend upward.
Attention: Fix your upper arms close to your ears. Move only from the elbow to the wrist to isolate triceps.
5. Front 90° Raises 30 SEC
Arms straight up. Lower them to a 90-degree “goalpost” position, then raise back up.
Attention: Exhale on the lift. Pull your belly button in to engage the abdomen and stabilize the torso.
6. Full Rotations 30 SEC
Raise arms overhead. Rotate arms in large semicircles forward, then backward.
Attention: Improve flexibility by keeping shoulders relaxed and away from your ears throughout the rotation.
| Daily Protocol | Time |
|---|---|
| Arm Circles (Forward/Reverse) | 30 Sec |
| Hands Clap Behind Back | 30 Sec |
| Wing Flaps | 30 Sec |
| Overhead Extensions | 30 Sec |
| 90-Degree Raises | 30 Sec |
| Shoulder Rotations | 30 Sec |
