Targets the back of your arms. All you need is a chair.
The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.
Doubles as a warm up, but hold it long enough and your shoulders will be burning.
A plank on your hands where you tap each shoulder in turn. Your shoulders and core have to work together to stop you tipping over.
Like a triceps dip but with your hands on a chair behind you and less weight on the arms. A gentler way into triceps work.
Biceps are hard to train without weights. Pulling against your own foot through a towel is the honest way to do it at home.
Slow arm slides up and down a wall. Looks like nothing and feels like a lot, especially if you sit at a desk all day.
Straight punches into the air, fast. It burns the shoulders and gets your heart rate up at the same time.
This is the exercise list. The AI decides which ones, how many sets and on what day - based on your level.
Build My Free PlanEverything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.
Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.
More about where these numbers come from is on the about page.
