KETTLEBELL PERFECT GRIP
With his left hand, he holds a kettlebell. Raise it upside down so that the ball is at eye level. Keep it there throughout the movement. With the abdomen contracted and the glutes tight, walk 20 meters in one direction and return with the other hand.
SCARECROW
With a dumbbell in each hand, raise the upper arms until they are parallel to the floor and bend the elbows so that they form a 90-degree angle. This is the starting position. Without changing the position of the upper arms, rotate the forearms forward and return as far back as you can. Pause and return to the starting position. Perform 10 repetitions per set.
GRIPS
Series 1
Palms in front
Series 2
Palms down
Series 3
Palms out
OAR WITH DUCK
Hold a dumbbell in your right arm and rest your left palm and knee on a bench. Your torso should be almost parallel to the floor. Allow the dumbbell to hang. This is the starting position. Pull the weight to your side, pause, and return to the starting pose. Perform five repetitions, switch sides, and repeat to reach a series of 10.
GRIPS
Series 1
Palms back
Series 2
Palms down
Series 3
Palms out