Thanks for being a paid subscriber. As I stated before, the premium subscription is where it’s at and this is one of the perks - free fitness routines monthly. Trust me, I don’t know of anyone else doing this, but I want to add great value to the premium section and these should serve you well. Simply follow the instruction to reap the benefits.
This routine is called a 7 x 7 and it entails 7 exercises, done for 7 repetitions each and for 7 total rounds (49 exercises), if you reach that level. But this is something to strive for eventually, not to attain right away.
7 x 7 Routine # 1
Exercise 1 (Standing Back Flies) - bend at knees with db’s out front. Keep the back tight as you start to raise dumbbells )pic 2). Now extend arms up and to side (pic 3) and straighten out your back while squeezing the shoulder blades together (pic 4). Repeat for seven reps.