No Weights Required Workout

1) Arm Flutters x three directions (up/down, side to side, and in circles). Can start in a small range and then gradually make the motion get larger.

2) Arm Swings that can be done in a row motion or by crossing the arms. When crossing the arms back and forth focus on opening up the chest and bringing your shoulder blades closer together while bringing your arms apart. 

3) Bicep curls. It is important to fully straighten your arm as much as you can when lowering your arm.  

4) Runner Arms: swinging your arms back and forth. Try not to shrug your shoulders up when doing these!

5) Tricep kickback that can be done in a full range, as pulses, or as an isometric contraction (where you hold the contraction for 3-5 seconds). Focus on using the muscles in the back of your arm. It is demonstrated in the video how to do this activity by leaning forward or in sitting. Leaning forward will challenge you more because the motion is being done against gravity.

Suggested sets/ reps for each exercise (Based on the  Oddvar Holten Curve Diagram)

15-25 reps x 2-3 sets when focusing on endurance

6-10 reps x 2-3 sets when focusing on strength

Can progress these exercises by increasing the number of sets/ reps or by seeing our intermediate version of these exercises with resistance.