Week 1: Focus on Form and Endurance
Day 1:
- 2 sets of 20 seconds of forward arm circles (small circles)
- 2 sets of 20 seconds of backward arm circles (small circles)
Day 2:
- 3 sets of 30 seconds of forward arm circles (medium circles)
- 3 sets of 30 seconds of backward arm circles (medium circles)
Day 3:
- 4 sets of 40 seconds of forward arm circles (medium circles)
- 4 sets of 40 seconds of backward arm circles (medium circles)
Day 4: Rest day.
Day 5:
- 3 sets of 45 seconds of forward arm circles (large circles)
- 3 sets of 45 seconds of backward arm circles (large circles)
Day 6:
- 4 sets of 50 seconds of forward arm circles (large circles)
- 4 sets of 50 seconds of backward arm circles (large circles)
Day 7:
- 5 sets of 1 minute of forward arm circles (large circles)
- 5 sets of 1 minute of backward arm circles (large circles)
Week 2: Increasing Intensity
Day 8:
- 3 sets of 40 seconds of forward arm circles (small circles)
- 3 sets of 40 seconds of backward arm circles (small circles)
- 2 sets of 30 seconds of arm circles in each direction (large circles)
Day 9:
- 4 sets of 50 seconds of forward arm circles (medium circles)
- 4 sets of 50 seconds of backward arm circles (medium circles)
- 2 sets of 40 seconds of arm circles in each direction (large circles)
Day 10:
- 5 sets of 1 minute of forward arm circles (medium circles)
- 5 sets of 1 minute of backward arm circles (medium circles)
- 3 sets of 50 seconds of arm circles in each direction (large circles)
Day 11: Rest day.
Day 12:
- 4 sets of 50 seconds of forward arm circles (large circles)
- 4 sets of 50 seconds of backward arm circles (large circles)
- 3 sets of 1 minute of arm circles in each direction (medium circles)
Day 13:
- 5 sets of 1 minute and 15 seconds of forward arm circles (large circles)
- 5 sets of 1 minute and 15 seconds of backward arm circles (large circles)
- 4 sets of 1 minute of arm circles in each direction (medium circles)
Day 14:
- 6 sets of 1 minute and 30 seconds of forward arm circles (large circles)
- 6 sets of 1 minute and 30 seconds of backward arm circles (large circles)
- 4 sets of 1 minute and 15 seconds of arm circles in each direction (medium circles)
Week 3: Adding Variation
Day 15:
- 5 sets of 1 minute and 30 seconds of forward arm circles (small circles)
- 5 sets of 1 minute and 30 seconds of backward arm circles (small circles)
- 4 sets of 1 minute of arm circles in each direction (medium circles)
Day 16:
- 6 sets of 1 minute and 45 seconds of forward arm circles (medium circles)
- 6 sets of 1 minute and 45 seconds of backward arm circles (medium circles)
- 5 sets of 1 minute of arm circles in each direction (large circles)
Day 17:
- 7 sets of 2 minutes of forward arm circles (medium circles)
- 7 sets of 2 minutes of backward arm circles (medium circles)
- 5 sets of 1 minute and 15 seconds of arm circles in each direction (large circles)
Day 18: Rest day.
Day 19:
- 6 sets of 2 minutes of forward arm circles (large circles)
- 6 sets of 2 minutes of backward arm circles (large circles)
- 5 sets of 1 minute and 30 seconds of arm circles in each direction (small circles)
Day 20:
- 7 sets of 2 minutes and 15 seconds of forward arm circles (large circles)
- 7 sets of 2 minutes and 15 seconds of backward arm circles (large circles)
- 6 sets of 1 minute and 45 seconds of arm circles in each direction (small circles)
Day 21:
- 8 sets of 2 minutes and 30 seconds of forward arm circles (large circles)
- 8 sets of 2 minutes and 30 seconds of backward arm circles (large circles)
- 6 sets of 2 minutes of arm circles in each direction (medium circles)
Week 4: Final Push
Day 22:
- 7 sets of 2 minutes and 30 seconds of forward arm circles (small circles)
- 7 sets of 2 minutes and 30 seconds of backward arm circles (small circles)
- 7 sets of 2 minutes of arm circles in each direction (medium circles)
Day 23:
- 8 sets of 2 minutes and 45 seconds of forward arm circles (medium circles)
- 8 sets of 2 minutes and 45 seconds of backward arm circles (medium circles)
- 7 sets of 2 minutes of arm circles in each direction (large circles)
Day 24: Rest day.
Day 25:
- 9 sets of 3 minutes of forward arm circles (medium circles)
- 9 sets of 3 minutes of backward arm circles (medium circles)
- 7 sets of 2 minutes and 15 seconds of arm circles in each direction (large circles)
Day 26:
- 8 sets of 3 minutes and 15 seconds of forward arm circles (large circles)
- 8 sets of 3 minutes and 15 seconds of backward arm circles (large circles)
- 8 sets of 2 minutes and 30 seconds of arm circles in each direction (medium circles)
Day 27:
- 9 sets of 3 minutes and 30 seconds of forward arm circles (large circles)
- 9 sets of 3 minutes and 30 seconds of backward arm circles (large circles)
- 8 sets of 2 minutes and 45 seconds of arm circles in each direction (medium circles)
Day 28: Final day!
- 10 sets of 3 minutes and 45 seconds of forward arm circles (large circles)
- 10 sets of 3 minutes and 45 seconds of backward arm circles (large circles)
- 9 sets of 3 minutes of arm circles in each direction (medium circles)
Remember, consistency and proper form are key. If at any point you find the challenge too intense, feel free to adjust the repetitions, sets, or circle sizes to match your fitness level and comfort. Always prioritize safety and listen to your body.
