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href="undefined">Arbab Z.</a>, <a href="undefined">Noel Narrative</a>, <a href="undefined">Michael L Butler</a>, <a href="undefined">MarkfromBoston 🐾🍻</a>, <a href="undefined">Mary Alice Long LICSW PhD</a>, <a href="undefined">Cindy Heath</a>, <a href="undefined">Havard Mela</a>, <a href="undefined">Vidya Sury, Collecting Smiles</a>, <a href="undefined">Stella Martann</a>, <a href="undefined">Lulu Wilder</a></p><p id="5510"><b>New here? </b>Check out our previous weeks:</p><div id="2f3f" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-10-upper-body-rotations-293f284ffc55"> <div> <div> <h2>New Writers Welcome BootCamp Week 10. Upper Body Rotations.</h2> <div><h3>A great core exercise if you sit a lot</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*xleKraIuGqAtYwsBhdPVAQ.jpeg)"></div> </div> </div> </a> </div><div id="4ea4" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-9-bird-wings-69ef1a990f7d"> <div> <div> <h2>New Writers Welcome BootCamp Week 9. Bird Wings.</h2> <div><h3>Upper body for beginners. Exercise 2 out of 2.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*f-GvFvCc1wqvkqO7H-mQ9w.jpeg)"></div> </div> </div> </a> </div><div id="c45e" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-8-overhead-press-81dd54495da4"> <div> <div> <h2>New Writers Welcome BootCamp Week 8. Overhead Press.</h2> <div><h3>Upper body for beginners. Exercise 1 out of 2.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*r-n3GJs7Jj_NvH_zmwtZ4w.png)"></div> </div> </div> </a> </div><div id="6ab0" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-7-what-the-neck-84855ca81e30"> <div> <div> <h2>New Writers Welcome BootCamp Week 7. What The Neck.</h2> <div><h3>A low-key neck pain remedy</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*ulfLx_5TCzhuSezlKF4oeg.jpeg)"></div> </div> </div> </a> </div><div id="0ade" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-6-leg-cramps-440566a3beda"> <div> <div> <h2>New Writers Welcome BootCamp Week 6. Leg Cramps.</h2> <div><h3>How to relieve your leg cramps and prevent them in the future</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*JUEV34SFfzJoK2tWBAIbcw.jpeg)"></div> </div> </div> </a> </div><div id="2b50" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-5-sore-ankles-feet-and-toes-e18e0a7a28e"> <div> <div> <h2>New Writers Welcome BootCamp Week 5. Sore Ankles, Feet and Toes.</h2> <div><h3>How to please your sore ankles, feet and toes</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*Ah2hzuxoaxTLkCohN95ghg.png)"></div> </div> </div> </a> </div><div id="cde4" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-4-handy-workout-d85140eeea52"> <div> <

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div> <h2>New Writers Welcome BootCamp Week 4. Handy Workout.</h2> <div><h3>Make your hands grateful to you</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*S5GL_zJrTb1LEzCNt0pmfg.jpeg)"></div> </div> </div> </a> </div><div id="a60e" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-3-core-talk-16ac51e0d4c7"> <div> <div> <h2>New Writers Welcome BootCamp Week 3. Core Talk.</h2> <div><h3>Activate your core to fix the posture and get secret benefits</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*9bnRqdTcw8Hgryh1aXuHXA.jpeg)"></div> </div> </div> </a> </div><div id="a7dd" class="link-block"> <a href="https://readmedium.com/new-writers-welcome-bootcamp-week-2-lower-back-pain-923a38334877"> <div> <div> <h2>New Writers Welcome BootCamp Week 2. Lower Back Pain.</h2> <div><h3>Let’s give your lower back a treat!</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*7MdZfPS_XSih4fn1eJ8Hvg.jpeg)"></div> </div> </div> </a> </div><div id="cb60" class="link-block"> <a href="https://readmedium.com/nww-bootcamp-introduction-b9e722192230"> <div> <div> <h2>New Writers Welcome BootCamp Introduction</h2> <div><h3>We are stronger together!</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/1*HNM_BiO-uIdkUxmYcn1BXw.jpeg)"></div> </div> </div> </a> </div><p id="1203">See you next Wednesday!</p><h1 id="c5a0">Who am I?</h1><p id="9532">My name is Andrey <a href="https://readmedium.com/interview-with-editor-andrey-pilipets-35acffbb4c51">Pilipets</a>. I’m an <b>online fitness trainer</b>. I train people on 3 continents every day.</p><p id="e722">My credentials? <b>ACSM</b>-certified personal trainer, certified <b>BootCamp</b> Instructor (by SGT Ken). I’ve <b>trained over 300 people</b> since 2011. I’m also an <a href="https://readmedium.com/im-andrey-the-milk-drinking-editor-def0f9b5ab25">editor</a> of New Writers Welcome.</p><h1 id="3184">Connect</h1><p id="b5c1">Like my stories? You can <b>subscribe <a href="https://medium.com/subscribe/@and.pilipets">here</a></b>.</p><p id="5cb4">New to Medium? You can get full access if you <b>join <a href="https://medium.com/@and.pilipets/membership">here</a></b>. I will receive a small portion of your membership fee. The price for you is the same, 5 a month or 50 a year.</p><p id="136e">Thank you for reading! Thank you <a href="undefined">David Perlmutter</a> for everything you do.</p><div id="729d" class="link-block"> <a href="https://medium.com/@and.pilipets"> <div> <div> <h2>Andrey Pilipets — Medium</h2> <div><h3>Read writing from Andrey Pilipets on Medium. I’m a passionate online personal trainer for 10+ years. I love to create…</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*gnppfQbrYxZhPHLH)"></div> </div> </div> </a> </div><p id="e979">Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.</p></article></body>

New Writers Welcome BootCamp Week 11. Elbow Day

Check this out if your elbow hurts or you want to strengthen it

Elbow. Wikipedia Commons

Do your elbows ever hurt?

I learned this exercise when I had an elbow injury. My right elbow got hyperextended during a BJJ competition. It’s called an ‘armbar’. I had to hold my injured arm with the other one to jog. I did the exercise every day for 21 days. The pain was gone soon and the elbow completely recovered.

I’m moving my videos to YouTube! Check out my channel.

What are we doing today?

Let’s learn a simple workout to recover your elbows and get them stronger!

Follow this 2 min video for the workout.

Stay within your comfort zone. You can use light weights or no weights at all. It’s important to clench your fists when you do the exercise without weight.

Finished? Write ‘Done for today!’ in the comments.

Was that hard? Do it every day for 1 week when you take a break from work or writing.

What do you want to learn about?

Please let me know what’s troubling you so I can help. I do fitness training all day every day since 2011. Please go ahead and challenge me with your questions. My goal is to bring value to you!

A shout-out to our regular BootCamp students! Elizabeth Sobieski, Christina Sponias, Shagufta, Victoria Valentine, Bernice Puzon, Taylor Davidson, Bernie Pullen, Jesna Sajan, Brandi Hall, Caroline Ennis, Isla Orange, Julia, Abdullahi Addow, Leonora Watkins, Evon, Axcelle Sandra, I’m happy to help you!

Thank you for your overwhelming support Robert Ralph, Francesca Dallaglio, Marilyn Glover, Sally Prag, Kristina God, Gaurav Jain, Natasha Nichole Lake, Havard Mela, Ubaid siddiqui, Winston, Diana Meresc, Kimberlee, Daniela Nair, Marian Čaikovski, Amy Sea, Sam Millan, Danicia Lee -Hanford, Varun Sakhuja, Jennifer Essary, Don Sabado, David Perlmutter, Danicia Lee -Hanford, Nazım Özer, Dr Michael Heng, Susan Wheelock, B.R. Shenoy, Larissa Capella, Bart S, Stephanie A. James, Wendy Scott, Mansaram Jogiyal, Krishna V Chaudhary, Daphne R. Kirby, Arbab Z., Noel Narrative, Michael L Butler, MarkfromBoston 🐾🍻, Mary Alice Long LICSW PhD, Cindy Heath, Havard Mela, Vidya Sury, Collecting Smiles, Stella Martann, Lulu Wilder

New here? Check out our previous weeks:

See you next Wednesday!

Who am I?

My name is Andrey Pilipets. I’m an online fitness trainer. I train people on 3 continents every day.

My credentials? ACSM-certified personal trainer, certified BootCamp Instructor (by SGT Ken). I’ve trained over 300 people since 2011. I’m also an editor of New Writers Welcome.

Connect

Like my stories? You can subscribe here.

New to Medium? You can get full access if you join here. I will receive a small portion of your membership fee. The price for you is the same, $5 a month or $50 a year.

Thank you for reading! Thank you David Perlmutter for everything you do.

Disclaimer. The information and other content in this article provide general information and discussions about health and related subjects. They are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment.

Health
Fitness
Happened To Me
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New Writers Welcome
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