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For womenIntermediateArms

Shoulder Stability

Strong posture and arm strength with enhanced back-line work.

  • 12 min
  • 16 movements
  • Difficulty 1–3/5
WorksArmsBackCore

The workout, in order

  1. Standing Arm Rotations

    Difficulty 1/530 sec

  2. Chest Opener

    Difficulty 1/530 sec

  3. Trunk Circles Left

    Difficulty 1/530 sec

  4. Trunk Circles Right

    Difficulty 1/530 sec

  5. Knee Push Ups

    Difficulty 3/530 sec

  6. Push Up with Forward Arm Reach

    Difficulty 3/530 sec

  7. Tricep Deep Pulls

    Difficulty 2/530 sec

  8. Plank Shoulder Taps

    Difficulty 2/530 sec

  9. Forearm Plank Rocks

    Difficulty 3/530 sec

  10. Crab Reach

    Difficulty 3/530 sec

  11. Elbow Supported Knee Trucks

    Difficulty 3/530 sec

  12. Reverse Plank Crunches

    Difficulty 3/530 sec

  13. Seated Twist with Arm Opening

    Difficulty 2/530 sec

  14. Prone Push Up

    Difficulty 1/530 sec

  15. Unilateral Hand Behind Stretch Left

    Difficulty 2/530 sec

  16. Unilateral Hand Behind Stretch Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise. Take longer breaks whenever you need them.

Keep your training going

Five women’s plans, 30 days each.

Compare plans
For womenBeginner

Women’s Beginner Plan

Learn the movements and build a starting routine.

30 days8–14 min a day
For womenEasy

Women’s Easy Plan

Keep moving with a manageable next step.

30 days8–14 min a day