BACK ROW EXERCISE
1. Place the tube around a doorknob (with the door closed) and stand facing the door at an appropriate distance to create adequate resistance.
2. Grasp both handles with arms extended at shoulder height. Stand erect with your knees slightly bent.
3. Pull the handles back to your chest, and keep your elbow aligned at shoulder level.
4. Return to starting position.
5. Do as many repetition as you can in 40 seconds.
6. Do aerobic recovery in 40 seconds.
Once you have completed the first set of the following exercises, go back and do a second set.