Stand tall and raise your fists up in front of your face, elbows lifted. Roll your fists around each other in small, quick circles, as if working an invisible speed bag hanging just above eye level. Keep the circles tight and the rhythm continuous. The bag may be imaginary but the shoulder burn is entirely real - keeping those elbows up is where this earns its place.

Works: shoulders, forearms, biceps, upper back

Breathing: Steady and rhythmic, in time with the rolling fists.

Common Mistakes: Letting the elbows and hands sink as fatigue sets in, making the circles so big the rhythm falls apart, and tensing the shoulders up toward the ears instead of staying loose.

Make Easier: Do them seated, slow the rolls down, or work in short sets with the arms lowered in between.

Make Harder: Extend the set, switch rolling direction halfway through, or alternate rounds with Punches (Jab + Cross) to add full extension to the mix.