I'm Michelle I'm demonstrating a double handed frontal raise. You are going to take a single weight, place your fingers around it, firm in first finger, just looping them here bend your knees, feet or hip distance and you will begin by just raising the weight up and down. You don't want to rock your center, make sure your shoulders are in line with your hips, good and continuous motion, just lifting and lowering, breathing deeply working the front of the shoulder and that's it.

I'm demonstrating upright rows. This is great for the neck, can strengthen trapezius, rhomboids, and tops of the shoulders. We are going to start in our course stance. Your feet are hip distance knees are bent, abs are tight, shoulders roll back and down and begin by just lifting the elbows high and point it up to your chin level and exhale, good, you can also do this with a bar, we are doing it with free weights today and make sure you choose the weight that's appropriate that you can maintain good form, it's up to you, which weight you choose, but if you are trying to build strength, I suggest lower repetitions and higher weight, if you are just trying to condition and tone, and if you are a beginner, try higher repetitions and lower weight and that's it.