• Backward Arm Circle

  Novice

  

  

  1

  Hold your arms out to your sides.

  2

  Rotate your arms backwards in small circles.

• Forward Arm Circle

  Novice

  

  

  1

  Hold your arms out to your sides.

  2

  Rotate your arms forward in small circles.

• Ring Rear Delt Fly

  Intermediate

  

  

  1

  Stand facing rings and grab the handles.

  2

  Step forward so that your body is in a plank position, with your arms straight and your body in a straight line from your head to your heels.

  3

  Keeping your arms straight, slowly lift your arms out to the side, keeping them at the same height as your shoulders. Your body should form a "T" shape.