Up for a challenge? :)

Hold your arms up in a T shape at shoulder height for 6 min. 

I guarantee your arms are going to BURN. (In the good way). 

You won't need any equipment or sneakers, and for that matter you don't even need to leave your desk or put on yoga pants!

And more importantly, if you follow along with me in this video you'll get added variations for your deltoids, rhomboids, traps, and lats.

*Translation: these small moves help reverse your computer posture, exercise the range of motion in your shoulder joint, and increase your upper body endurance.

Do each exercise for 10 reps. If you need more of a challenge, hold weights, water bottles, or soup cans in your hands.

Warm UP:

  • Shoulder Circles + Arm Circles (both directions)

Arm BURN moves:

  • High V Raises
  • Pinkie Rhomboid Squeeze
  • Palm Rhomboid Squeeze
  • Screw the Lightbulb
  • Jane Fonda Move
  • Side Punches
  • Side Punch Pulses
  • Row + Pull
  • Wall Press


  • Delt stretch w/Head Tilt
  • Arm Swings

Now I want to know.. how'd you do?

Leave me a comment and tell me if you kept your arms up for the entire video! 

Know someone who might like this? Share this post with them!

With love and arm burnin', 

xoxo elyse


I'm a personal trainer, fitness coach, and yoga teacher who gets people moving with in-person training and my signature online 21 day workout program. I want to help people drop the guilt/shame game around exercise and start working out with ease and kindness. When I'm not doing squats and sun salutations, I'm dressed up in vintage lindy hop dancing or gathering other Lovely Lady Entrepreneurs to talk about their careers and living their most passionate lives. Start moving with me today with these FREE stretch breaks you can do to feel more energized and aligned during your day! - stretchbreak.elysesparkes.com


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