[su_box title=”Plank Tricep Kickback” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Begin in plank position, holding on to two dumbbells as described above. Keeping the elbow in close to the body, draw the elbow up so the weight is right by your ribcage. Extend the arm backwards, targeting the tricep muscle (the back of the arm). Bring the weight back to starting position and repeat the exercise 20 times on this side before repeating on the other side.This can be completed on the knees if your hips are moving.[/su_box]
[su_box title=”Boat Pose with Pec Fly” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Return to boat pose as described in the first exercise. Hold one dumbbell in each hand as you extend your arms out in front of your body. As you keep the belly button pulled into the spine and the ribs hugged close together, open and close the arms to target the chest muscles. Repeat 20 times.[/su_box]
[su_box title=”W Arms” style=”noise” box_color=”#fff” title_color=”#2e383f”]
Place your feet flat on the ground and sit with your upper body at a 45 degree angle. Hold one dumbbell in each hand and extend your arms out from your shoulders at 45 degree angles. Draw your elbows down towards your waist line and create a W shape with your arms. As you make this motion, squeeze your shoulder blades together to target the upper back. Repeat 20 times.[/su_box]
