A Typical Session
14 Min
Warm-up
3m
Main Set
8m
Finisher
3m
5 kcal
/ min (est.)
3 × 30
sets × reps
Why this exercise
Difficulty: Beginner
Improves shoulder mobility and endurance while toning the entire upper arm.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
30
Rest
30s
How to Perform
- 1.Stand with feet hip-width apart, arms extended at shoulder height.
- 2.Make small forward circles for 30 seconds, then reverse direction.
- 3.Keep movements controlled and arms straight.
Pro Tips
- •Avoid dropping arms mid-set.
- •Keep your core tight to prevent sway.
- •Control the motion rather than swinging arms.
Equipment
None
Safety
Avoid overextending if you have shoulder pain.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.