The routine kicks off with 55 seconds of bicep curls followed by a five-second rest, then moves onto arm circle variations and tricep pulses so that every part of the arm is covered. (As a perk ...

There are five moves to master in this routine: arm pulses up, arm pulses down, squats, running on the spot and high planks. You'll do this for three rounds, working for 20 seconds and resting for ...