Hi, I'm Amy McCauley and I'm going to demonstrate circles. First we're going to start circles without weights. You're going to take your hands out to your sides, have your shoulder and your fist be in a straight line. We're just going to just circle forward, about the size of a baseball, you're activating all the shoulder muscles from the front all the way to the back of the shoulders. Keep the chest strong and open, shoulders are back down the spine, nice little circles. We're going to go forward about 20 reps and then we're going to go backward about 20 reps. A couple of different options with your fists, you can actually drive your thumb downward, and you can drive your thumb backwards. So choose your variation on these if you want to change it up, you can also extend your hands, make your hands move this way and go backwards. I'm going to grab some weights, don't go too heavy on your weights, moderate weight about five pounds. It's going to be hard to extend those arms out, but this for those of you that are diehards, abs are tight, we're going to do little circles, relax your neck, try not to choke your neck. Let all those muscles relax, palms are down towards the floor, we're circling forward, and then we're going to rotate palms up, circle and backwards. Try to relax the muscles in your neck. If you feel like you're swinging we're dropping back into that kickstand again to balance out the weight. Take a nice deep breath in and out, reverse directions. So you're doing as many as you comfortably can in each direction, take a break, recover and then do another two to three sets, and that's how we do shoulder circles.