NEW CURATED SCHEDULE · FREE
21-Day Arms & Shoulders
Make time for arms and shoulders with focused routines, walking sessions and two recovery days each week.
- Focus
- Arms & shoulders
- Time
- 4–17 min per active day, plus time to ease in and cool down
- Equipment
- Clear space to move. Equipment is not specified for some sessions; preview each video before starting.
- Audience
- Adults comfortable with the featured movements. Difficulty is not specified for some videos; preview each session and adapt the schedule to your needs.
New curated schedule for this website; not an existing official channel program. Day counts describe the calendar, not a guaranteed change in appearance. Take extra rest or repeat a session when you need.
A focus with space between sessions
The focused days make arm and shoulder routines easy to find again. Walking provides a different kind of movement between them, and recovery days are part of the schedule. Preview each focused routine to check its range of motion and setup rather than judging it by the title alone.
This calendar has 15 workout days and 6 recovery days. Active videos range from 4:35 to 16:02. Recovery is scheduled on days 3, 7, 10, 14, 17, 21; no video is required on those days. Mark them complete after taking your rest.
The day count describes the order of the calendar. If a session takes longer than you expected, you can pause it and come back later. Completion is your own record, not evidence that a video was watched or that a physical result occurred.
Read the program guide ↗Your full daily schedule.
Enable JavaScript to save and track completed days. The complete calendar is available below without signing in.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:30
Equipment: Not specified
Stand For 10 Min, Flabby Arms GONE In 7 Days! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 7:34
Equipment: Not specified
7 Min 7 Walks To Lose Belly Fat! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:05
Equipment: Not specified
14 Day Slender Shoulders & Arms Challenge! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 9:40
Equipment: Not specified
Surprising Results With This 10 Min Daily Walking Workout ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 8:19
Equipment: Not specified
7 Day 7 Min 7 Exercises To Lose Arm Fats! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 9:57
Equipment: Not specified
Do This To Slim + Tone Your Arms In 2 Weeks! ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:33
Equipment: Not specified
Do This 10 Min Gentle Walking Workout After Meals To Improve Digestion ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 5:48
Equipment: Not specified
5 min a day for you to get Slimmer Arms ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 11:02
Equipment: Not specified
Walk Off Belly Fat From Home - Just 10 Min a day ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 8:57
Equipment: Not specified
How To Get Slim And Lean Arms In 1 Week ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 8:57
Equipment: Not specified
Slim Shoulder Size In 1 Week Challenge [Shoulder Size Reduction Workout For Females] ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 16:02
Equipment: Not specified
I WALKED OFF MY BELLY FAT IN 15 MIN! ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.
Preview the movements, choose a comfortable pace and pause whenever needed. · 4:35
Equipment: Not specified
Saggy arms? Try this before sleeveless season ↗A change of focus between sessions. Follow at your own pace; take extra rest whenever needed. · 12:54
Equipment: Not specified
Walk The Dinner Weight Off When You Do This Every Night ↗Preview the movements, choose a comfortable pace and pause whenever needed. · 7:15
Equipment: No equipment
7 Min Gentle Standing Routine to Burn Back & Arms Fat FAST ↗A full rest day. No workout is required; you can mark the day complete after taking your rest.