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Workout Routine

Exercise 1

Starting Position: Left arm raised, right knee bent sideways at a 90-degree angle

  1. Prepare to ask someone to seek urgent medical help.
  2. Flex your right arm sideways, with your upper arm level to your shoulder.
  3. With your right arm still flexed, do the same with your left arm.
  4. Rest.
  5. Lower both arms sideways.

Recommendation: Do steps 2-5 a total of four times. Then, do steps 2-4 to finish.

Exercise 2

Starting Position: Both arms raised, left knee bent sideways at a 90-degree angle, right leg extended sideways at a 45 degree angle

  1. Prepare to impersonate Arnold Schwarzenegger.
  2. With your feet at hip width apart, extend your arms sideward, shoulder-level.
  3. While maintaining the level of your upper arms, bend your elbows and bring your hands back close to your shoulder.
  4. Step your right foot forward and slightly bend your knees; at the same time, lower your elbows, as if assuming a boxing stance.
  5. Rest.

Recommendation: Do steps 2-5 a total of three times.

Exercise 3

Starting Position: On one's head, both arms and both legs extended sideward

  1. Prepare to respond to someone who insulted you personally.
  2. Rest.
  3. Bring your feet back together at hip width. Extend your arms forward, with open hands and ends of palms together, right over left.
  4. Assume the same position as in step 3, but bring your left arm over your right.
  5. Go back to the position in step 3.

Recommendation: In one cycle, do steps 2-5, then do them again but mirrored. Do 2 cycles.

Exercise 4

Starting Position: Right arm raised, both knees bent sideways at a 90-degree angle

  1. Prepare to state your medicinal restrictions.
  2. Rest.
  3. Stand back up and touch each shoulder with each hand.
  4. Extend both arms sidewards, shoulder-level.
  5. Bring your arms back to your side.

Recommendation: Do steps 2-5 a total of five times. Then, do step 2 to finish.

Exercise 5

Starting Position: Both arms raised, standing straight

  1. Prepare to express your bowel problems.
  2. Touch each shoulder with each hand.
  3. Make an X with your arms.
  4. Bring your hands to your hips, with elbows bent sideways.
  5. Rest.

Recommendation: Do steps 2-5 a total of five times. Then, do step 2 to finish.

Exercise 6

Starting Position: Left arm raised, left leg raised

  1. Prepare to confess your feelings and try to advance your relationship with someone.
  2. Bring your forearms together, with elbows level to your shoulders
  3. Rest.
  4. Step your right foot forward and flex your muscles facing forward.
  5. Bring your right foot back, with feet width apart.
  6. Roll your elbows right shoulder back to place your right arm extended sideways at shoulder level.
  7. Do the same as in step 6 with your left side.
  8. Bring both arms back to your sides and stand straight.
  9. Extend both arms sidewards, shoulder-level.

Recommendation: Do steps 2-9 a total of three times. Then, do steps 2-4 to finish.

Exercise 7

Starting Position: Right arm raised, left knee bent sideways at a 90-degree angle

  1. Prepare to explain how you lost your wallet.
  2. Flex both arms sideways and shoulder-level, with forearms pointing downward
  3. Rest.
  4. Flex your right arm sideways, upwards, with your upper arm level to your shoulder.
  5. With your right arm still flexed, do the same with your left arm.

Recommendation: Do steps 2-5 a total of three times. Then, do step 2 to finish.

Exercise 8

Starting Position: Both arms raised, right leg raised

  1. Prepare to look for someone who communicates in a certain language.
  2. Extend your arms forward, shoulder-level.
  3. Extend arms diagonally, with left arm pointing downwards and right arm pointing upwards.
  4. Rest.
  5. Extend elbows sideways with your forearms pointing upwards.

Recommendation: Do steps 2-5 a total of three times. Then, do steps 2-4 to finish.

Exercise 9

Starting Position: Both arms raised, right leg raised

  1. Prepare to acknowledge the opportune time to play a sport.
  2. Extend both arms to the right, shoulder-level.
  3. Pull your hips and arms together.
  4. Extend both arms to the left, shoulder-level.
  5. Rest.

Recommendation: Do steps 2-5 a total of three times. Then, do steps 2-3 to finish.

Exercise 10

Starting Position: Left arm raised, both legs extended sideways at a 45-degree angle

  1. Prepare to offer your belongings.
  2. Rest.
  3. Raise your lower arms sideways, with your upper arms still pointing forward.
  4. Extend your arms sideways, with your hands open.
  5. Bring your arms back to your side.

Recommendation: Do steps 2-5 a total of four times.

Exercise 11

Starting Position: Both arms raised, right leg raised

  1. Prepare to express which part you liked about the movie you just watched.
  2. Put both hands on your hips and bend your knees slightly.
  3. Extend your arms upwards.
  4. Extend your arms sideways, shoulder-level.
  5. Bring your arms back to your side.
  6. Put your left hand on your hip and form a V with your right arm, then face slightly to the right.
  7. Put both hands on your hips
  8. Rest.
  9. Put both hands on your hips

Recommendation: Do steps 2-9. Then, do steps 2-8 to finish.

Exercise 12

Starting Position: Left arm flexed, right arm bent sideways at a 90-degree angle, both knees bent sideways at a 90-degree angle

  1. Prepare to compliment someone's attire.
  2. Extend your arms upwards.
  3. Rest.
  4. Raise and bend your right knee forward, and move your left arm towards your right knee still flexed.
  5. Go back to the position in Step 3.
  6. Do the same as step 4 but mirrored.
  7. Go back to the position in Step 3.
  8. Flex your arms forwards.
  9. Bring your arms back to your side.

Recommendation: Do steps 2-9 a total of three times. Then, do steps 2-4 to finish.

Advanced Routine

  1. Extend your right foot forwards and slightly bend your left knee; at the same time, raise both arms as if surrendering.
  2. Stretch your body by raising both arms and touching your hands together.
  3. Put your right hand on your hip and form a V with your left arm, then face slightly to the left.
  4. Make an X with your arms.
  5. Point both upper arms forward with your hands closed.
  6. Extend arms diagonally, with left arm pointing upwards and right arm pointing downwards.
  7. Bring your forearms sideways, keeping elbows level to your shoulders.
  8. Flex your two arms sideways, pointing downward, with both arms shoulder-level.
  9. Bend your knees and reach for them with both arms.
  10. Slouch your back and bring both arms parallel to the ground and at stomach level.
  11. Throw a right straight.
  12. Pull your hips and arms together.