Day 5 sends the minute upstairs. The circuit is bicep extensions, side shoulder taps, bicep extensions, shoulder taps - fingertips to your shoulders, then arms driven straight overhead - more bicep extensions, and arm circles to finish. Six bursts, sixty seconds, a minute of rest, repeated for 3, 5 or 7 sets. No weights anywhere: your arms are both the equipment and the target.
Bicep extensions hold the anchor slots, curling your arms against their own deliberate tension - without a dumbbell, the resistance is whatever you supply, so the exercise is exactly as hard as you make it. Around them, the two tap variations trade planes: side shoulder taps swing between touching your shoulders and reaching wide, working the arms horizontally, while the overhead version drives vertically, fingertips to shoulders to full extension toward the ceiling. Arm circles close the minute with the quiet trap of the arms-parallel position, where simply keeping them at shoulder height for the final ten seconds becomes its own event.
Clench your fists and tense your arms through every bicep extension - a floppy rep costs nothing and buys the same. Make both tap variations travel their full distance, all the way out and all the way back, rather than fluttering in the middle. Keep the arm circles small, controlled and dead level; the size of the circle matters far less than the height of the arms.
Sixty seconds without a single weight - and your shoulders will still file a complaint.
Make it Harder: Treat every arm movement as if you were dragging it through water - self-resistance on the way out and the way back.
Make it Easier: Drop one set below your level and shake your arms out during each rest minute.
