Arm Intermediate
22 mins
Intermediate
25 Exercises
Designed for individuals who have developed a basic level of strength and are ready to challenge their muscles further.
1
Arm Circles Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
2
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
3
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
4
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
5
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
6
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Shoulders
Triceps
7
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
8
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
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
Military Push Ups
The primary benefits of this variation include assessing muscular endurance and upper body strengthThe primary benefits of this variation include assessing muscular endurance and upper body strength.
Focus Area
Chest
Triceps
Shoulders
11
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
12
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Shoulders
Triceps
13
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
14
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
15
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
16
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Focus Area
Chest
Triceps
Shoulders
17
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
18
Arm Scissors
Enhances horizontal shoulder mobility, increases blood flow to the upper body.
Focus Area
Chest
Shoulders
19
Skipping Without Rope
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
20
Push-Ups
Focus Area
Chest
Triceps
Shoulders
21
Burpees
Focus Area
Abs
Chest
Glutes
Hamstring
22
Triceps Stretch Left
Focus Area
Triceps
Back
23
Triceps Stretch Right
Focus Area
Triceps
Back
24
Standing Biceps Stretch Left
Focus Area
Biceps
Shoulders
Forearms
25
Standing Biceps Stretch Right
Focus Area
Biceps
Shoulders
Forearms
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
0
Focus Area
Arm Circles Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Shoulders
Triceps
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Triceps
Chest
Shoulders
Back
Military Push Ups
The primary benefits of this variation include assessing muscular endurance and upper body strengthThe primary benefits of this variation include assessing muscular endurance and upper body strength.
Chest
Triceps
Shoulders
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Shoulders
Chest
Back
Abs
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Chest
Abs
Shoulders
Triceps
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Biceps
Forearms
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Biceps
Forearms
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Glutes
Quadriceps
Hamstring
Calves
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Chest
Triceps
Shoulders
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Abs
Chest
Glutes
Triceps
Arm Scissors
Enhances horizontal shoulder mobility, increases blood flow to the upper body.
Chest
Shoulders
Skipping Without Rope
Glutes
Quadriceps
Hamstrings
Calves
Push-Ups
Chest
Triceps
Shoulders
Burpees
Abs
Chest
Glutes
Hamstring
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 Counterclockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
2
Arm Circles Clockwise
A simple and effective exercise to loosen your shoulders, improve mobility.
Focus Area
Shoulders
Biceps
3
Floor Tricep Dips
Beginner-friendly, bodyweight exercise performed on the ground that primarily target the triceps.
Focus Area
Triceps
Chest
Shoulders
Back
4
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
5
Military Push Ups
A challenging upper-body exercise designed to build strength and muscular endurance.
Focus Area
Chest
Triceps
Shoulders
6
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Shoulders
Triceps
7
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
8
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
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
Military Push Ups
The primary benefits of this variation include assessing muscular endurance and upper body strengthThe primary benefits of this variation include assessing muscular endurance and upper body strength.
Focus Area
Chest
Triceps
Shoulders
11
Alternating Hooks
A dynamic upper-body exercise that helps improve arm strength, coordination, speed, and cardiovascular endurance.
Focus Area
Shoulders
Chest
Back
Abs
12
Push-Up & Rotation
A challenging full-body exercise that combines upper-body strength with core stability and rotational movement.
Focus Area
Chest
Abs
Shoulders
Triceps
13
Leg Barbell Curl Left
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
14
Leg Barbell Curl Right
An effective isolation exercise that targets your hamstrings using controlled leg curls.
Focus Area
Biceps
Forearms
15
Skipping Without Rope
An effective alternative for burning calories and improving cardiovascular endurance.
Focus Area
Glutes
Quadriceps
Hamstring
Calves
16
Push-Ups
A fundamental calisthenics exercise that primarily targets the pectoral muscles, triceps, and anterior deltoids.
Focus Area
Chest
Triceps
Shoulders
17
Burpees
Targets major muscle groups including the chest, shoulders, triceps, core, quads, hamstrings, and glutes.
Focus Area
Abs
Chest
Glutes
Triceps
18
Arm Scissors
Enhances horizontal shoulder mobility, increases blood flow to the upper body.
Focus Area
Chest
Shoulders
19
Skipping Without Rope
Focus Area
Glutes
Quadriceps
Hamstrings
Calves
20
Push-Ups
Focus Area
Chest
Triceps
Shoulders
21
Burpees
Focus Area
Abs
Chest
Glutes
Hamstring
22
Triceps Stretch Left
Focus Area
Triceps
Back
23
Triceps Stretch Right
Focus Area
Triceps
Back
24
Standing Biceps Stretch Left
Focus Area
Biceps
Shoulders
Forearms
25
Standing Biceps Stretch Right
Focus Area
Biceps
Shoulders
Forearms
0
Focus Area
0
Focus Area
0
Focus Area
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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