Arms · Intermediate

1 day · 25 steps in total · Day 1: 25 steps · Level: Intermediate · Focus: Arms

Arms Intermediate is a single-day arm routine of 25 steps. The extra length brings more shoulder warm-up and more triceps work than the beginner version.

It opens with Arm Circles Clockwise, Arm Circles Counterclockwise and Floor Tricep Dips — both directions of arm circles before the strength work, which is a sensible way to prepare the shoulders. Choose this when the beginner arm routine feels too short.

Steps

• Arm Circles Clockwise30s
• Arm Circles Counterclockwise30s
• Floor Tricep Dips×14
• Military Push Ups×12
• Alternating Hooks30s
• Push-Up & Rotation×12
• Leg Barbell Curl Left×12
• Leg Barbell Curl Right×12
• Floor Tricep Dips×12
• Military Push Ups×10
• Alternating Hooks30s
• Push-Up & Rotation×10
• Leg Barbell Curl Left×10
• Leg Barbell Curl Right×10
• Skipping Without Rope30s
• Push-Ups×14
• Burpees×10
• Arm Scissors30s
• Skipping Without Rope30s
• Push-Ups×12
• Burpees×8
• Triceps Stretch Left30s
• Triceps Stretch Right30s
• Standing Biceps Stretch Left30s
• Standing Biceps Stretch Right30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.