30 seconds/15 sec rest
Arms to the side, bent elbows and pulse
Arms in font bent elbows and pulse
Hold squat, palms in front pulses
Flys
Kneeling bicep curl
Plank shoulder taps
Body weight tricep dip taps
Superman arms in front pulses
Squeeze elbow to waist
Overhead pull downs
Arm Scissors
Arms out to side, palms back, pulse
Arms out to side, palms front, pulse
Rows
Overhead press
Laying down chest press
Laying down chest pulses
Wide push ups
Elbows out circle backwards
Elbows out circle forwards