(Three step side flexion & Screwdriver)

Cardio exercise Muscles involved Strength exercise Muscles involved
Three step side flexion core, quads, thighs, shoulders Screwdriver core, shoulders

Let’s put some more intensity and challenge your cognitive abilities , a little memory test. Take a side step. 1, 2, 3 and take one arm up, reach and keep stretching and then bring it down. The other side 1, 2, 3, 4 take it up for two and then bring it down for two. You can do it longer but we will keep it nice and simple. That is the cardio section. Now to the strength portion. We call it the screwdriver. The hands come in, go to the center elbows together and come apart. That would be a preparatory stage. Notice that in this position your arms feel really strong and your back is engaged. Drop it down as needed. We all have different shoulder issues. Healthy and strong can stay higher. Others with problems or shoulder injury can go lower. Everyone has its own physique. Let’s rotate with feet together and that’s the higher intensity. You can also separate your legs.