Since it is an actual exercise today, it needs to be done in one go. It can’t be broken up throughout the day like a challenge.

Focus: The Arms

The arms were the first focus for week one as well however this time around it shall be an exercise and not a simple challenge. For the below exercise the moves are simple and may not feel like much but they will be beneficial. Remember this is all starting at the bottom for those like me with basically a zero fitness level. So starting at the bottom (like Naruto) and working our way up through hard work and diligence. As the weeks move on the difficulty will increase but for now we shall start off here.

Arm Swing

Reps: 20 (10 right arm on top, 10 left arm on top)

1. Stand straight with your knees slightly bent and your stomach pulled in.
2. Lift your arms out to either side of your body. So that they are parallel to the ground and extended out straight.
3. Slowly bring both arms in front of you so that they cross over then back to the outer side.

Remember to keep your abdominal (stomach) muscles pulled in!

Deltoid Stretch

1. Stand straight with your knees slightly bent and your stomach pulled in.
2. Extend one arm out in front of you and cross your other arm in front of the mid line of your body. (Like in the image)
3. Keep both of your shoulders facing forward. Support the stretching arm on the fleshy part of the forearm.
4. Hold the stretch for 10 seconds on each arm.

Triceps Stretch

1. Stand straight with your knees slightly bent and your stomach pulled in.
2. Lift one arm above your head, and place your palm behind your head in between the shoulder blades.
3. Use your other arm to support the stretch. Place your hand on the stretching arm’s elbow, or just above.
4. Hold the stretch for 10 seconds on each arm.

Bell Pull

Reps: 20

1. Stand straight with your knees slightly bent, stomach pulled in and feet hip-width apart.
2. Lift your arms to shoulder height. Bend your elbows so that your arms make an L shape.
3. Press your arms together with keeping your arms at shoulder height.
4. Take a deep breath, then as you breathe out, gently lift your arms a little higher and hold it for 1 second. Then lower your arms back to shoulder height slowly.
5. Each lift counts as 1 rep

Remember to keep your stomach pulled towards your spine and make sure not to arch your back!

Standing Wall Press

Reps: 20

1. Stand at arm’s length away from a wall. Keep your feet shoulder width apart.
2. Place your hands on the wall, with your arms stretched out in front and your fingers pointing towards the ceiling.
3. Keeping your back straight, slowly bend your elbows. Make sure to keep looking in front of you.
4. Aim to lower yourself a little towards the wall and then push back to your starting position.
5. Each lower and push back counts as 1 rep!

Post Exercise Triceps Stretch

1. Sit comfortably on the floor or mat with your legs crossed and back straight.
2. Lift one arm above your head, and place your palm behind your head in between the shoulder blades.
3. Use your other arm to support the stretch. Place your hand on the stretching arm’s elbow, or just above.
4. Hold the stretch for 15 seconds on each arm.

Post-Exercise Deltoid Stretch

1. Sit comfortably on the floor or mat with your legs crossed and back straight.
2. Extend one arm out in front of you and cross your other arm in front of the mid line of your body.
3. Keep both of your shoulders facing forward. Support the stretching arm on the fleshy part of the forearm.
4. Hold the stretch for 15 seconds on each arm.

I also realised that saying post a pic is kind of random, I mean what should you take a photo of? What should you post? So I decided to give a few suggestions! Feel free to do one or all or something else entirely, either way, I would love to see them! So here are a few photo suggestions:

• A Naruto Pose
• A selfie in your exercise clothes
• A photo doing one of the moves
• A before and/after pic

Remember to tag me @allanimemag on Twitter, Facebook or Instagram or share it on the google+ page in the Otaku Moves section! Or you could use our unique #OtakuMoves! You can also see my photos on any of my socials! I will be sure to post them!