Hey guys! Welcome to the three weeks lean arms program. Today’s episode is a total arms workout to get those toned and lean arms. You can find a full schedule of this calendar over here. Now don’t forget to snap some progress photos or videos so that you can share the rest of us And don’t forget to smash that like button and subscribe and turn on notifications and let’s jump straight into the workout We’ve got 22 exercises today between 30 to 40 seconds long, and we’ve got 5 seconds to break in the second set.
Let’s start with arm circles Draw circles with your arms and start in one direction for 20 seconds. Remember to keep your arms up and don’t let them droop down. Now swap in the opposite direction. No rest at all. We’re going straight into forward and back pulses. Extend your wrist like so and bring your arms forward and pulse and back to the side and pulse. Get ready to do some down pulses next. Don’t let your arms down. Keep your arms straight and you’re just pulsing down with your arms. And now the opposite side. We are doing up pulses. We’re just getting started guys so don’t give up now. It will be over soon Next is arm rotation.
Keep your arms straight and draw a little rainbow with your hands. If you are feeling tired hang in there, it’s the last exercise of the set and we’ve got rest times in the next set. Alright get on the mat and next, we are doing tricep dips. Lower your body slowly and work those triceps. Remember to tighten up your core and use your arms to push your body off the ground and if this is too hard for you then keep your butt on the ground. Get back up and we’re doing inch-worm pushups next. If a regular push-up is too hard for you then get on your knees to do the push-ups. Get back on the ground again and very similar to tricep dips we’re doing shoulder taps instead. Now get into a plank position and we’re doing some plank shoulder taps. If this is too hard for you, or if you can’t do a high plank then do it from your knees. Next, we’ve got a rocking plank. Get in a plank position on the elbow. Remember to squeeze and engage that core and rock your body forward and backward.
You should feel it on your shoulders, arms, as well as your abs here. Make sure you squeeze your abs Next we’ve got T push-ups. Do a push-up and then extend your arms straight like a T then go on and do the opposite side. If you can’t do a push-up then do it on your knees. No excuses guys. Keep pushing. You can do this. We’re halfway there Next we’ve got up and down plank Do as many as you can and if you can’t then get on your knees and do the up-and-down plank. Next we’ve got Superman so get back on the mat and start lifting your arms and legs at the same time You’re gonna feel this in your abs as well as your back.
So keep pushing guys Now get on your side and we’re doing a one-armed push-up. Wrap your arm around your waist like so and do your best to get some push-ups in. It’s okay If you can’t do a full pushup, just take it slow. Now on to the other side Next we’ve got a rotation plank. Do it on your knees if you have to, just don’t quit now, trust me it’ll get easier the more you do this workout. Next, we got a crab walk toe touch to end set two. Get in a tabletop position and walk forward two steps and do some toe touches And now backward and repeat. Great work guys! Now let’s end this workout with set three which are the same exercises asset one. And we’re kicking off with arm rotations. So draw some rainbows with your arms. You can do this set on your knees or you can do it standing up. Now we’re doing some up pulses.
Just four more exercises to go guys And now down pulses. Don’t give up now we’re almost there! Forward and back pulses are next. Extend your wrist and pulse forward and backward. You got this guy just hangs in there! And the final exercise is arm circles. This looks easy but it is so difficult at this point, let’s finish this! Great work everyone! Don’t forget to share your progress with me and support one another in the comments! Smash that thumbs up button, subscribe, and turn on notifications so you don’t miss my new videos. You can also follow the daily schedule on the program’s calendar, and I’ll see you in the next workout. Bye!