About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Intermediate Workout - 3. Windmill3. WindmillA Dynamic Flexibility Exercise That Also Builds Strength Exercise Type: Lower Body Repetitions: 10 - 20Instructions: 1. Stand with your feet slightly wider than shoulder width apart. 2. Raise you arms straight out to either side. 3. Keep your arms in this position as you reach down with one arm to your opposite toe. 4. You do not have to be able to touch your toes. 5. Raise back to the start position. 6. Squeeze your glutes and shift your center of gravity off your heels to the middle of your foot. 7. Continue the exercise to the other side.2. Ring Push UpThe most full body push up exercise. 3. Windmill 4. Body Weight Row - PlankThis is an awesome exercise for strengthening your shoulders, back and even muscles in your lower body.