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Upper body workout
  1.
Military press
Take a wide grip of the stick (a little wider than your shoulders)
Keep your back straight
Position the stick on the back of the shoulders or on your
upper chest
Position the stick on your upper chest when you do this movement
lying down on your back or on your stomach
  2.
Biceps curl
Take a normal grip of the stick (about as wide as your shoulders)
Your elbow joint should be very slightly bent before you start
the biceps curl (your muscles should be tense)
Your elbows can rise slightly at the end of the biceps curl
Hold your upper body stable
Elbows almost straight at the start and bent as much as possible
at the end (use the whole range of motion of the biceps)
  3.
Triceps push while standing on your knees
Take a narrow grip of the stick
Start the movement with the stick behind your head and end
it by straightening your elbows (your hands should be straight
at the end of the movement)
Your upper arm should stay as stable as possible
Keep your elbows straight
  4.
Diagonal press bent on one knee
Stand on one knee and take a wide symmetrical grip of the
stick
Set the loops on both of your feet and position the stick
on your upper chest
Keep your mid section firm; control your body
Your elbows should bend slightly to the sides (humeral articulation
at an 70-80 degree angle)
Push the stick diagonally up to eye-level
Eccentric stage: inhale
Concentric stage: exhale
  5.
Sitting row
Sit on the ground and keep your knees slightly bent
Keep the small of your back straight. The row starts with
your elbows
Pull the stick close to your hip
Roll the exercise bands around the stick so that they are
not too loose when you start the movement
Pull your shoulder blades together at the end of the movement
Keep you back straight at the end of the movement
Respiration: Concentric stage: inhale / Eccentric stage: exhale
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