October 30th - Arm & Shoulder Builder

- From the lower pushup position resting the floor, raise both hands off the floor and pause.
- Return hands to the floor and press up to a high plank position.
- Lower back to rest on the floor
- Repeat for 40 sec, then rest 20 before the next move.

- Forward fold at the hips and reach towards the floor. Allow knees to bend slightly as needed.
- Walk hands forward one at a time until you reach a plank position.
- Pause for one breath in the plank.
- Lift hips up and walk hands back towards your feet.
- Repeat for 40 sec, then rest 20 before the next move.

- Start kneeling with palms flat on the floor under the shoulders.
- Raise up into a pike with hips as high as possible.
- Bend elbows and lower your head towards the ground, while maintaining the inverted-V angle pike.
- Engage triceps and shoulders to push back up.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie face down with forehead on the ground and arms straight out to the side in a T shape, with thumbs up.
- Pinch shoulder blades together to raise arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest 20 before the next move.

- Start in a plank position.
- Drop left elbow down to the ground and pause for a breath.
- Return to the starting plank position, then repeat on the right side.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lay face down with legs extended and toes pointed, with arms extended overhead.
- Simultaneously raise arms and legs.
- Pause at the top of the raise, then bend elbows to pull arms down towards hips.
- Return arms back to extended position, then lower arms and legs back to the floor.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie face down with forehead on the ground and arms out to the side at a 45 degree angle, like an A shape.
- Pinch shoulder blades together to raise arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest 20 before the next move.

- Start in a plank position with legs shoulder width apart.
- Pull your right elbow towards the ceiling until your thumb touches your ribcage.
- Return to the starting plank position and repeat on the left side.
- Alternate sides for 40 sec, then rest 20 before the next move.

- From the lower pushup position resting the floor, raise both hands off the floor and pause.
- Return hands to the floor and press up to a high plank position.
- Lower back to rest on the floor
- Repeat for 40 sec, then rest 20 before the next move.

- Forward fold at the hips and reach towards the floor. Allow knees to bend slightly as needed.
- Walk hands forward one at a time until you reach a plank position.
- Pause for one breath in the plank.
- Lift hips up and walk hands back towards your feet.
- Repeat for 40 sec, then rest 20 before the next move.

- Start kneeling with palms flat on the floor under the shoulders.
- Raise up into a pike with hips as high as possible.
- Bend elbows and lower your head towards the ground, while maintaining the inverted-V angle pike.
- Engage triceps and shoulders to push back up.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie face down with forehead on the ground and arms straight out to the side in a T shape, with thumbs up.
- Pinch shoulder blades together to raise arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest 20 before the next move.

- Start in a plank position.
- Drop left elbow down to the ground and pause for a breath.
- Return to the starting plank position, then repeat on the right side.
- Alternate sides for 40 sec, then rest 20 before the next move.

- Lay face down with legs extended and toes pointed, with arms extended overhead.
- Simultaneously raise arms and legs.
- Pause at the top of the raise, then bend elbows to pull arms down towards hips.
- Return arms back to extended position, then lower arms and legs back to the floor.
- Repeat for 40 sec, then rest 20 before the next move.

- Lie face down with forehead on the ground and arms out to the side at a 45 degree angle, like an A shape.
- Pinch shoulder blades together to raise arms off the ground.
- Pause for a breath while keeping elbows extended.
- Repeat for 40 sec, then rest 20 before the next move.