REAR FLY: Begin by holding the handle of the tubing in each hand. Step on the tubing with one foot and hinge forward from the hips with knees slightly bent. Keeping your spine neutral and your abs engaged, pull the handles up and out to the sides of your bodey, squeezing the muscles in your upper back and midback. Hold for a moment, then release the tubing back down toward the floor. Repeat. After completing 10-12 reps, follow up with 1 minute of cardio before moving onto the next exercise.