ARMS

Make sure to always stretch before and after your workouts. Make sure to BREATHE and connect mind to muscle throughout each and every exercise. If you want to intensify the workout you can add some hand weights or strap on ankle weights on your wrists. To refuel from your workouts make sure to have protein and some electrolytes!

To contact our personal trainer text (956) 617 0983 or email contact@joinayam.com

To contact our nutritionist text (929) 235 5004 or email contact@joinayam.com

1. Plank sway

3x45 seconds, 15 seconds of rest

2. Plank+side reaches

3x45 seconds, 15 seconds of rest

3. Right single arm push ups

3x45 seconds, 15 seconds of rest

4. Left single arm push ups

3x45 seconds, 15 seconds of rest

5. Tricep dips

3x45 seconds, 15 seconds of rest

6. Tricep pulses

3x45 seconds, 15 seconds of rest

7. Knee push ups

3x45 seconds, 15 seconds of rest

8. Downward dog elbow push ups

3x45 seconds, 15 seconds of rest

9. Back pull

3x45 seconds, 15 seconds of rest

10. Laying back pulses

3x45 seconds, 15 seconds of rest