Slowpoke is a deliberately slow burn for your arms and back. The sequence of scissors, W-extensions, elbow clicks and bicep extensions builds time-under-tension in the deltoids, rotator cuff, rhomboids and upper-back posture muscles while giving the biceps and forearms a steady pump. The 10-count hold locks in shoulder stability and teaches you to keep the ribcage down and the shoulder blades set - exactly the kind of endurance you need for better posture at a desk, stronger push-ups and pain-free overhead work. No equipment, small space, big payoff.

Go slow enough to feel the muscles, not the momentum. Stand tall, keep your core lightly braced, drop the shoulders away from your ears and think “elbows out, shoulder blades slide and squeeze.” On scissors, cross at chest height and fully open without hyperextending; on W-extensions, pull elbows down and back as if you’re trying to put them in your back pockets; on elbow clicks, meet gently in front - no neck crunching. Use 2-3 seconds per direction, breathe steadily, and choose the level (3, 5 or 7 sets) that lets you keep clean shapes from start to finish. If you want a touch more challenge, hold small water bottles - but only after your form is rock solid.