I'm doing this 21-day arm challenge and already notice a difference in my strength and definition.

Sculpt and Strengthen Your Arms With This 3-Week Challenge

Arm & Shoulders Dumbbell Workout. Each exercises for 30 sec or complete 15-20 repetitions. Rest 30-60 sec, repeat circuit 4 times. Total of 20 mins

Upper Body Dumbbell Exercises

Arm & Shoulders Dumbbell Workout. Each exercises for 30 sec or complete 15-20 repetitions. Rest 30-60 sec, repeat circuit 4 times. Total of 20 mins

The Best Shoulder Workout on the Planet (do 2x a week on nonconsecutive days)

The Best Shoulder Workout on the Face of the Planet

Yoga sequence for running.

Build Strength and Flexibility: Yoga Sequence For Runners

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