GCFC WEIGHTLESS ARMS

1. Arm Circles (1 minute): Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Begin making small circles with your arms, gradually increasing the size of the circles. After 30 seconds, reverse the direction of the circles. Keep your core engaged and maintain a relaxed and controlled motion throughout.

2. Push-Ups (1 minute): Get into a high plank position with your hands slightly wider than shoulder-width apart. Lower your chest toward the floor, bending your elbows while keeping your body in a straight line. Push back up to the starting position. If you find full push-ups too challenging, you can modify by performing the exercise on your knees or against a wall.

3. Tricep Dips (1 minute): Find a stable chair or bench. Sit on the edge and place your hands on either side of your hips, fingers facing forward. Walk your feet out and lift your hips off the edge of the chair. Bend your elbows, lowering your body until your upper arms are parallel to the floor. Push back up to the starting position. For an added challenge, extend one leg straight out as you perform the dips.

4. Plank Shoulder Taps (1 minute): Start in a high plank position with your hands directly under your shoulders. While keeping your core engaged and your body stable, lift your right hand and tap your left shoulder. Return your right hand to the floor, then repeat on the opposite side. Alternate tapping each shoulder for the full minute.

5. Arm Raises (1 minute): Stand with your feet hip-width apart and your arms relaxed by your sides. Lift both arms straight out in front of you until they are parallel to the ground. Lower them back down and repeat the motion. To make it more challenging, you can hold light water bottles or cans in each hand.