The 90-Day Home Workout Plan: A Total Body Fitness Program for Weight Training, Cardio, Core & Stretching by Dale L. Roberts

Author:Dale L. Roberts [Roberts, Dale L.]
Language: eng
Format: epub
Publisher: One Jacked Monkey, LLC
Published: 2015-03-27T18:30:00+00:00

DB Back Fist

Grasp the weights at eye level with your elbows tucked in front of your chest. Draw your hands above and outside their respective shoulders with your elbows bent. Pull one elbow at a 90° outside of your shoulder with your knuckles toward the ceiling. Slowly lower your arm back to the start position. Rotate your torso toward the direction of your raised arm. Repeat the movement sequence in the other direction.

DB Bent Kickback

Bring your feet together, squat slightly while bending your torso at a 45° angle from the ground. Tuck your elbows up and back with your knuckles parallel with the ground. Extend your elbows, kicking your forearms back and keeping your palms faced inward. Pause and lower your forearms back until the knuckles are parallel to the ground.

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