FOR YOUR ARMS
Arms straight out with a slight bent in the elbow. You are going to pretend you are dribbling a basketball as fast as you can!
Straighten your arms at 40 degrees then bend your elbows super tight towards your body.
Bend your arms 90 degrees. Touch elbows and then move them as far as you can away from your body.
Bend your arms 90 degrees. Keep elbows super tight to your body. Push hands up engaging your shoulder muscle, then using your triceps flip your hands back and away from your body.
With a slight bend in your knees and torso, straight your arms 45 degrees away from your body. With slightly bringing your arms behind you. Making small circular motions engaging your triceps. Do 10 reps / 3X.