This exercise targets multiple muscles for an intense one-hit workout. PT Melody Carstairs demonstrates.

Half moon rotations

 

Targets: Biceps, triceps and shoulders

Stand tall with your feet together with arms at shoulder height and straight out and your palms facing the floor.

Counting to 20, rotate your arms in forward circles. The circles should be about the size of a watermelon.

After 20, reverse the circles and again count to 20.

Without stopping, lift your arms up and down like flapping wings for 20 counts, then forwards and backwards for another 20.

By now your arms and shoulders should be burning. The last challenge is to hold your arms out still and straight for a final 20 seconds. 

Repeat for at least one additional set. 

NEXT: Exercises for gorgeous, toned arms>>