🔥 Day 12 Workout Focus
Day 12 targets arm fat, shoulder toning, back strength, and posture improvement. These exercises help reduce flabby arms and shape the upper body.
⏱️ Workout Details
Duration: 20–25 minutes
Equipment: No equipment (optional water bottles)
Level: Beginner friendly
🏃♀️ Warm-Up (5 Minutes)
Arm Circles (Forward & Backward) – 1 minute
Shoulder Rolls – 1 minute
Jumping Jacks (Slow) – 1 minute
Neck Rotations – 1 minute
Light Arm Swings – 1 minute
💪 Arm Fat Burner & Upper Body Workout
1️⃣ Arm Raises
Reps: 20 reps × 3 sets
Targets: Shoulder & arm fat
2️⃣ Triceps Dips (Chair Optional)
Reps: 12 reps × 3 sets
Targets: Back arm fat
3️⃣ Punches (Fast)
Reps: 30 seconds × 3 rounds
Targets: Arm fat burn & cardio
4️⃣ Wall Push-Ups
Reps: 15 reps × 2 sets
Targets: Arms & chest
5️⃣ Plank Hold
Reps: 30 seconds × 3 sets
Targets: Arms & core
6️⃣ Arm Circles Hold
Reps: Hold 20 seconds × 2 rounds
Targets: Arm toning
🧘♀️ Cool Down & Stretch (5 Minutes)
Shoulder stretch
Cross-arm stretch
Overhead triceps stretch
Deep breathing (1 minute)
🥗 Diet Tips for Slim Arms
Hydration: Drink enough water throughout the day.
Cut Junk: Avoid oily and fried foods.
Protein Power: Add protein like dal, eggs, or paneer to your meals.
Fiber: Eat plenty of fresh fruits and vegetables.
🌟 Benefits of Day 12 Workout
✔ Reduces arm fat effectively
✔ Tones shoulders and upper body
✔ Improves overall posture
✔ Boosts metabolism and calorie burn
⚠️ Important Tips for Girls
Keep your movements controlled and steady.
Safety first: Don’t lock your elbows during exercises.
Stay consistent to see visible results in your arm toning.
