Bodyweight Strength Training: The Only Bodyweight Training Workout and Exercise Guide You Will Ever Need For Building Lean Muscle Mass (bodyweight training, ... for beginners, calisthenics training) by Max Taylor, http://www.amazon.com/dp/B00V5STDZE/ref=cm_sw_r_pi_dp_FCDCvb1KF9DP8/180-1350530-7941416
Clock press Lean forwards holding the straps (A). Hold your left arm to your chest and extend the right (B). Return to the start and repeat with your other arm. The left-right switches improve your muscle reaction times for better agility.
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