You know it as old-school cardio, but this weight-bearing calisthenic exercise increases shoulder flexibility, range of motion, and blood flow for faster muscle development, says Minardi. Do them in the middle of a shoulder circuit to break up boredom, or as a warm-up or cool down.
How to Do It: Stand tall with arms fully extended, clapping thighs at bottom of the motion, and hands above your head at the top. Start with a set of 20, and work your way up from there.
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