Arm Advanced
30 mins
Advanced
28 Exercises
Designed for individuals with a high level of strength, fitness, and exercise experience.
1
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
2
Arm Circles Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
3
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
4
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
5
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
6
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
7
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
8
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
9
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
10
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
11
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
12
Shoulder Gators
Designed to improve shoulder mobility, flexibility, and upper-body endurance.
Focus Area
Back
Shoulders
Chest
13
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
14
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
15
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
16
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
17
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the right arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
18
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
19
Shoulder Gators
Focus Area
Back
Shoulders
Chest
20
Doorway Curls Left
Focus Area
Biceps
Forearms
21
Doorway Curls Right
Focus Area
Biceps
Forearms
22
Modified Push-Up Low Hold
Focus Area
Chest
Triceps
Shoulders
23
Chest Press Pulse
Focus Area
Chest
Shoulders
24
Push-Up & Rotation
Focus Area
Chest
Abs
Shoulders
Triceps
25
Triceps Stretch Left
Focus Area
Triceps
Back
26
Triceps Stretch Right
Focus Area
Triceps
Back
27
Standing Biceps Stretch Left
Focus Area
Biceps
Shoulders
Forearms
28
Standing Biceps Stretch Right
Focus Area
Biceps
Shoulders
Forearms
0
Focus Area
0
Focus Area
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
Arm Circles Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Triceps
Chest
Shoulders
Back
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Shoulders
Chest
Back
Abs
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Chest
Triceps
Shoulders
Shoulder Gators
Designed to improve shoulder mobility, flexibility, and upper-body endurance.
Back
Shoulders
Chest
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Triceps
Chest
Shoulders
Back
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Shoulders
Chest
Back
Abs
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Abs
Chest
Glutes
Triceps
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Biceps
Abs
Forearms
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the right arm while engaging the abdominal muscles.
Biceps
Abs
Forearms
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Chest
Triceps
Shoulders
Shoulder Gators
Back
Shoulders
Chest
Doorway Curls Left
Biceps
Forearms
Doorway Curls Right
Biceps
Forearms
Modified Push-Up Low Hold
Chest
Triceps
Shoulders
Chest Press Pulse
Chest
Shoulders
Push-Up & Rotation
Chest
Abs
Shoulders
Triceps
Triceps Stretch Left
Triceps
Back
Triceps Stretch Right
Triceps
Back
Standing Biceps Stretch Left
Biceps
Shoulders
Forearms
Standing Biceps Stretch Right
Biceps
Shoulders
Forearms
1
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
2
Arm Circles Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
3
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
4
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
5
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
6
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
7
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
8
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
9
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
10
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
11
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
12
Shoulder Gators
Designed to improve shoulder mobility, flexibility, and upper-body endurance.
Focus Area
Back
Shoulders
Chest
13
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
14
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
15
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
16
Arm Curls Crunch Left
A combined upper-body and core exercise designed to strengthen the left arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
17
Arm Curls Crunch Right
A combined upper-body and core exercise designed to strengthen the right arm while engaging the abdominal muscles.
Focus Area
Biceps
Abs
Forearms
18
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
19
Shoulder Gators
Focus Area
Back
Shoulders
Chest
20
Doorway Curls Left
Focus Area
Biceps
Forearms
21
Doorway Curls Right
Focus Area
Biceps
Forearms
22
Modified Push-Up Low Hold
Focus Area
Chest
Triceps
Shoulders
23
Chest Press Pulse
Focus Area
Chest
Shoulders
24
Push-Up & Rotation
Focus Area
Chest
Abs
Shoulders
Triceps
25
Triceps Stretch Left
Focus Area
Triceps
Back
26
Triceps Stretch Right
Focus Area
Triceps
Back
27
Standing Biceps Stretch Left
Focus Area
Biceps
Shoulders
Forearms
28
Standing Biceps Stretch Right
Focus Area
Biceps
Shoulders
Forearms
0
Focus Area
0
Focus Area
Fast Workout
Simple movements with focused intensity to boost your energy, build strength, and keep you active without spending hours.
7 Min Abs Workout
7 mins
Beginner
7 Min HIIT Fat Burning
7 mins
Beginner
7 Min Classic
7 mins
Beginner
Before Workout Warm-up
3 mins
Beginner
3 Exercises Lose Belly Fat
6 mins
Beginner
4 Min Tabata
4 Min
Beginner
Meals
Balanced, protein-packed, and perfect for fueling your fitness goals.
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