Aim to do the whole series below three or four times a week for best results. You should try to flow from one exercise to the next without stopping.
1. Lie on your stomach and extend your arms out into a V position with legs out long behind you. Holding onto your weights, turn your palms to face each other.
2. Lift your arms up off the ground, then slowly lower them back down. Make sure to keep your shoulders down, arms long, and core pulled into your back.
3. Repeat for 10-12 repetitions.
1. Still lying on your stomach, extend and hover your arms long at your sides with palms facing down.
2. Reach and hover one arm long in front of you, turning your torso to the opposite side; alternate sides. When you reach your arms up, try to keep your shoulders down and neck long.
3. Repeat for 6-8 reps on each side.
1. Come up to your knees and bend your arms in at your sides with your palms facing up.
2. Extend your arms out in front of you, keeping them shoulder distance apart, and then bring them back into your sides using control. Try not to swing your arms back in or bring them past your rib cage.
3. Repeat for 10 reps.
1. With your arms out straight in front of you and shoulder-distance apart, slowly turn your palms up and then down. Keep your wrists, elbows, and shoulders in line.
2. Repeat for 10 reps facing each way.
1. Bend your arms in so they’re pointing upward with palms facing you. Keep your elbows in line with your shoulders and arms shoulder-distance apart. Hinge back to engage the core and thighs.
2. Push your arms straight up while you pull your shoulders down, then resist the weights back down to start position.