run back fat !!

timer

5 minutes

30 seconds

• Sleigh Ride
• Baby Movement
• Backward Alternating Arm Pull
• Backward Arm Pull
• Back Squeeze Pull
• L Squeeze
• L Roll Back
• Help Me Movement
• Front Pray Wings

Stretch Time:

• Collarbone Massage
• Open Close Arms

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

slimming arms with zoe

timer

6 minutes

30 seconds

• Arm circles (R) - 15 seconds direction swap
• Arm circles (L) - 15 seconds direction swap
• Runner Pose - x30
• Front & Back Clap
• Chest Fly + Lift
• Front & Back Clap
• Chest Fly + Lift
• Front Wrist Stretch - 15 seconds
• Back Wrist Stretch - 15 seconds
• Knee Push Up + Child pose
• Tricep Dip
• Knee Push Up + Child Pose
• Tricep Dip
• Up & Down Planks
• Up & Down Planks

Stretch Time:

• Bicep Stretch
• Back Stretch

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

loosen that fat!

timer

7 minutes

30 seconds

• Flutter Movement
• Pointing Movement
• Plate Spinning
• Robot Arms
• Scarecrow Arms
• Backward Window Wiping
• Forward Window Wiping
• Swan Wings
• Wind Pushing Movement
• Popeye Movement (Chest Fly)
• Penguin Movement
• Backward Wing Pushing Movement
• Bending Backward Wing Pushing Movement
• Swan Fluttering Backward
• Backward Round Arms

Stretch Time:

• Bicep Stretch
• Back Stretch
• Back Squeeze

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

lean arms!

(timer) []

3 minutes

50 seconds

• Straight Arm Raises
• Arm Pull Downs (L)
• Arm Pull Downs (R)
• Arm Row Backs
• Bicep Extensions
• Narrow Knee Push Ups

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define those shoulders

timer

11 minutes

60 seconds

• Hello Circle Arms
• Wind Movement
• Ballet Arms
• Arm Circles
• En Bas
• XV Arm Swings
• Arm Swing
• Orangeade Arm Swings
• Swan Arms
• Lower Swam Arms
• Backward En Bas

Stretch Time:

• Bicep Stretch
• Back Stretch

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

get that back !!

timer

13 minutes

75 seconds

• Sleigh Ride
• Baby Movement
• Backward Alternating Arm Pull
• Backward Arm Pull
• Back Squeeze Pull
• L Squeeze
• L Push Back
• Backward Back L Arm Circles - 40 seconds
• Forward Back L Arm Circles - 35 seconds
• Help Me Movement
• Front Pray Wings

After Stretch:

• Crawl Position + Back Roll
• Extended Puppy
• Child Pose

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

arm fat !

timer

15 minutes

60 seconds

• Chicken Wing Shrugging
• Straight + Questioning Shrug
• Plate Spinning Movement - direction change
• Robot Arms
• Scarecrow Arms
• Backward Window Wiping
• Forward Window Wiping
• Swan Wings
• Wind Pushing Movement
• Popeye Movement (Chest Fly)
• Penguin Movement
• Backward Wing Pushing Movement
• Bending Backward Wing Pushing Movement
• Swan Fluttering Backward
• Backward Round Arms

Stretch Time:

• Back Stretch
• Bicep Stretch
• Arm Massage
• Head Tilt

⊱⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊶⊷⊰⌍

back & neck stretch

timer

15 minutes

• Butterfly Wings - 45 seconds
• Back Arm Criss Cross - 120 seconds
• Back Hand Lock - 180 seconds (30 sec each side)
• Crossed Back Arm Lift - 45 seconds
• Praying Mantis Back Pose - 120 seconds
• Bicep Stretch + Kissy Head Nod - 15 seconds each side
• Collarbone Massage - 30 seconds each side
• Neck Stretch - 30 seconds each side