- Upper Body Version
- Lower Body Version
- Chair Version
Shoulders and back
With complex arm movements, the load on the shoulder and back muscles is increased so they get trained.
Extend your arms in front of you with your palms facing outward and the back sides of your palms put together.
Bend your elbows while clenching your fists and pull them towards your body.
Repeat the same movement four more times and relax rotate your shoulders in a wide circle once you finish.