The Arm Twist Challenge is an intense full body exercise that tests muscular endurance. It involves performing an arm twist with a weight while maintaining a plank position. It combines static holds with dynamic muscle movements and is meant to challenge both the upper and lower body.
Before starting the challenge, ensure that you have warmed up properly with dynamic stretching exercises. A foam roller also comes in handy to help loosen tight muscles prior to the challenge.
To begin, get into a plank position with a weight in each hand. A kettlebell or dumbbell works great for this exercise. Keep a straight back and actively press both feet into the ground. Now perform an arm twist to the side of the body. The arms should remain straight and there should be a negligible movement in the hips throughout the exercise. Keep the shoulders, hips and feet all in line as you twist.
Hold the twist for 15-20 seconds before slowly returning to the plank position. Make sure to maintain form and keep the back straight throughout the exercise. Take a 10-15 second rest before performing the twist with the other arm.
Keep repeating the arm twist challenge until fatigued and it becomes difficult to maintain perfect form. The arm twist challenge is a great way to test muscular endurance and should be included in a balanced fitness routine.
