(Three step welcome & Rowing)

Cardio exercise Muscles involved Strength exercise Muscles involved
Three step & Welcome core, thighs, shoulders, biceps Rowing upper back, biceps

With intensity there will be more joint action involving more of the body and muscle groups. The basic movement will be 1, 2, 3, 4 and then welcome somebody in and then bring it to your centre; 1, 2, 3, 4 welcome in and then bring it to your center. Let’s begin in the center of the board. In order to work your back muscles separate your legs and rotate to one direction, the hand extends just a touch. Pull back and rotate the wrists and then look to the back. Slowly release, center yourself and go to the other side of the board. Palm goes down. Pull spiral your wrist, pull back and continue the motion in space. You can entirely rotate on the board.