- Upper Body Version
- Lower Body Version
- Chair Version
Shoulders and back
By stretching and bending your arms, you can increase the load on the shoulder and back muscles to train them.
Extend your arms over your head with your palms facing outward and put the back sides of your hands together.
Bend your arms while clenching your fists and draw your elbows closer to your body.
Repeat the same movements four more times and relax rotate your shoulders in a wide circle once you finish.