A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Stretch
3m
3 kcal
/ min (est.)
4 × 30s each direction
sets × reps
Why this exercise
Difficulty: Beginner
Tones shoulders and improves endurance with low-impact movement.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
30s each direction
Rest
30s
How to Perform
- 1.Stand upright with arms extended sideways.
- 2.Make small circular motions forward for 30 seconds.
- 3.Reverse direction for another 30 seconds.
Pro Tips
- •Keep arms parallel to the floor.
- •Engage core for stability.
Equipment
None
Safety
Avoid swinging arms too fast.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.