- The total arm burn you're after! 3 exercises for 30 seconds each, repeated 3 times through. - This class focuses on your biceps, triceps and shoulders - Try challenge yourself with lower reps and a higher weight - Moves in this class: Shoulder press, reverse fly, high plank wave, lateral raises, single arms raises, seated high punches, bicep curls, zottman curls, a frame switching, tricep push up, tricep extensions, crab hold raises