- ARM CIRCLES
Arm circles are a simple exercise you can perform sitting or standing. This exercise tones the shoulders and arms. Feel free to hold dumbbells or water bottles in each hand, if you find the exercise too easy.
How to perform
Stand or sit upright and then extend your hands straight to the side. Keep the arms parallel to the floor.
Slowly start making clockwise circles and keep the arms straight throughout.
Make 20 clockwise circles then alternate to counterclockwise circles. Do the same number of reps and repeat.
- SHADOW BOXING
You don’t have to be a fighter to shadow box. Anyone can do this fat-burning exercise. If you’re not familiar with shadow boxing, it’s basically throwing punches in the air.
Now, for fighters, shadow boxing involves a lot of footwork but you can do it without leg movement. Don’t focus much on the fighting technique – just throw punches at shoulder level and at high intensity.
Shadow boxing for 5-10 minutes can give you a good upper body cardio workout. Wear boxing gloves or hold light dumbbells to increase resistance. This exercise can also be done while sitting.
- OVERHEAD ARM CLAPS
I always recommend this exercise to morbidly obese people who are starting out. It activates the arms, shoulders, and trapezius muscles. Overhead arm claps may seem easy but they’ll increase your heart rate in seconds.
How to perform
Stand or sit upright then stretch your arms to the side. Keep them straight and parallel to the floor.
Raise your hands and clap them over the head. Lower them to starting position and repeat.
Clap as fast as you can (aim for one clap per second) for one minute. Rest and repeat at least 3 times.
- BATTLE ROPES
You’ve probably seen athletes do battle rope workouts. That’s because battle ropes can give a kick-ass workout. They tone the abs, shoulders, arms, and back muscles. This exercise also builds cardiovascular endurance.
Battle ropes burn about 10 calories per minute. So you can easily burn 100 calories in 10 minutes. And the best thing is you can perform it while sitting.
How to perform alternate waves
Grab the battle ropes with each hand.
Start to swing the ropes up and down to create a wave with each rope.
Keep alternating the swings and swing the ropes as fast as possible.
Perform the exercise for one minute, then rest and repeat.
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