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Daily · on the walking pad

Walking pad arms

Keep walking the whole time. Flat, easy pace (about 4.5 km/h). Your 5 lb dumbbells.

~15 min per roundNo stoppingArm swings = rest
1 roundOct 4 – 25
2 roundsOct 26 – Nov 22
3 roundsNov 23 on

Part 1 · Reps

15 reps each
move straight into the next
  1. 1Hammer curls2 counts up, 2 counts down15
  2. 2Hammer curl → wide lateral raise15
  3. 3Bicep curl → serve the plattercurl, then push palms-up forward15
  4. 4Single-arm curls15 each
  5. 5Shoulder press15
  6. 6Single-arm overhead press15 each
  7. 7Tempo hammer curlsfast finish15

Part 2 · Holds

30 sec each
30 sec arm swings between
  1. 8Alternating front → lateral raise30s
  2. 9Lateral raise hold30s
  3. 10Front raise hold30s
  4. 11Biceps curl holdelbows at 90°, palms up30s
  5. 1290° dumbbell holdweights together at chest height30s
  6. 13One-sided overhead carry30s each
  7. 14One-sided farmer's carry30s each

Finish

after the last round
  1. ✓Weights down, brisk walkfastest pace that still feels steady5–8 min

Too hard? Drop to 2–3 lb or do Part 1 only. Too easy? Slow the tempo before adding weight.

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