The 120 Degree Rule ©

 

 

Picture by the Author.

Let’s face it, falling into cold water can kill you, everyone knows that, right!

 

Well, maybe everyone doesn’t know that because every year someone doesn’t pay attention to the “120 Degree Rule” and the “5 Golden Rules” of cold-water safety, and they go out on the water before it is warm enough, without the proper gear, fall in and die.

 

Cold water is no joke, in fact over 50% of the people who find themselves suddenly immersed in cold water will die!

 

An excerpt from A Pocket Guide to Cold Water Survival, by the Coast Guard, page 1, HERE.

The “120 Degree Rule”¹ is a rule of thumb that paddlers use to decide if it is safe to be on the water without any protective immersion wear, like a dry-suit or a wetsuit.  If the air and water temperatures add up to less than 120 degrees then, according to the rule, it is not safe to go out on the water without a dry- or wetsuit on to protect you if you should fall in.  The 120 Degree Rule is a good rule of thumb, but like all rules of thumb there is an exception, and it is cold water and “Cold Shock”!

 

An excerpt from A Pocket Guide to Cold Water Survival, by the Coast Guard, page 12.

“There are a few, uh, provisos.  Ah, a couple of quid pro quo...”

Genie in the Disney movie Aladdin (1992)

 

The problem with the 120 Degree Rule is that it can give you a false positive and tell you that it is safe to be out on the water without protective gear when in actuality, isn’t safe at all. 

 

As an example, what if it is an unseasonably warm day in the early spring, just after the ice is off the lakes and creeks.  The air might be 70^o F (21^o C), or even as much as 80^o F (27^o C) and when you add this unseasonably warm air to that of the water temperature, the 120 Degree Rule would show that it is safe to be on the water without protective clothing, even when the temperature of the water is only between 40^o to 50^o F (4^o to 10^o C) – this is cold water and these are not safe water temperatures!

 

In reality, air temperature has nothing to do with how safe cold water is, because when you are in cold water the only thing that matters is the temperature of the water.²

 

Cold water is defined differently depending on who you ask, but the temperature is higher than you might think.  This is because of one very important fact, which is that you lose body heat 25 times faster to water than you do to air, so a nice day with an air temperature of 70^o F (21^o C) feels far different from the cold water of a 70^o F (21^o C) lake.  Cold water is described by Alaskan sources as NY water under 77^o F (25^o C), in British Columbia cold water is water below 70^o F (21^o C) and the American Canoeing Association (ACA) recommends wearing protective clothing if the water is less than 65^o F (18^o F).³

 

From the National Center for Cold Water Safety, HERE.

Water temperature below 77^o F (25^o C) can affect your breathing if you fall in it and if you are immersed in water between 60^o F and 50^o F (15^o C to 10^o C) you can experience “Cold Shock”⁴.  Cold shock is a series of physiological responses that happen to you when you are suddenly dumped into water that is below 60^o F ( 15^o C).  Stage one of cold shock is you will lose control of your breathing and you will take a several, sudden deep gasps, or gulps of air.  If your mouth is below the water when this happens, you will breathe in water, drown and die.  This is one of the reasons why it is important to wear a life preserver, as it lessens the chance that your mouth is underwater when you begin to gasp.

 

In stage two of cold shock, if you have not sucked in a double lung full of water and are not now drowning, you will begin to hyperventilate and lower the carbon dioxide in your blood.  This will make you feel dizzy, faint, weak, you might feel cramping in your muscles or numbness in your fingers and toes, you might even experience a ringing in your ears or unconsciousness.  If you lose consciousness and are not wearing a life preserver you will drown and die.

 

If you stay conscious, you will find that you can’t coordinate your breathing with your swimming, which will make it difficult to swim or keep your head above the water.  Again, if you are not wearing a life preserver, at this stage of cold shock you will drown and die.

 

“But I always wear a life preserver”, you say, “so I don’t have to worry about cold shock, right”?

 

Well that depends on your age and level of cardio-respiratory fitness because the cold water will cause the blood vessels in your arms and legs to constrict, increasing the blood pressure in your torso, neck, and head.  If you already have high blood pressure or clogged arteries, especially in those around your heart, you could have a sudden heart attack or a stroke and die even if you are wearing a life preserver!

 

Keeping the heat in, an excerpt from A Pocket Guide to Cold Water Survival, by the Coast Guard, page 2.

“Well, what should I do to avoid cold shock and death”, you ask?

 

First, you should avoid going out onto the water until it is warmer than 77^o F (25^o C), but if you are going to go out onto water that is colder than 77^o F (25^o C), then you should follow the “5 Golden Rules” of cold-water safety, which are

1. Always wear your life preserver (PFD)

2.   Always dress for the water temperature

3. Field test your gear

4. Swim test your gear every time you go out

5. Remember it can happen to you, so plan for the worst

 

An excerpt from A Pocket Guide to Cold Water Survival, by the Coast Guard, page 11.

First and foremost, because this rule is often disregarded, always, always, ALWAYS wear a life preserver (PFD) whenever you are on the water, it will save your life in the event of an accident!

 

Second, use the 120 Degree Rule AND the water temperature to help you decide on how to dress.  If the combined air and water temperature are below 120^o and/or the water temperature is below 60^o F (15^o C), or even 77^o F (25^o C) if you want to be conservative, wear a wetsuit, or a dry-suit with a base layer and an insulating layer underneath it (for more on layering read “The Top Ten Wilderness Survival Skills...Number One ©”, HERE.).  Remember, wool is always a good insulating layer when on the water, because it keeps you warm even when it is wet.  Check or field test your protective layers to make sure that they will keep you warm and for how long they will keep you warm.  Swim test your protective gear, every time you go out, to make sure that there aren’t any leaks, weak gaskets and that you are properly zipped up.

 

So, next time you think about going out on those spring waterways, check the water temperature and take the proper precautions so you don’t end up as a Coast Guard statistic!

 

Don’t forget to come back next week and read “Wild Garlic, One of the First Plants of Spring©”, where we will talk about this early spring plant.

 

I hope that you continue to enjoy The Woodsman’s Journal Online and look for me on YouTube at BandanaMan Productions for other related videos, HERE.  Don’t forget to follow me on both The Woodsman’s Journal Online, HERE, and subscribe to BandanaMan Productions on YouTube.  If you have questions, as always, feel free to leave a comment on either site.  I announce new articles on Facebook at Eric Reynolds, on Instagram at bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.

 

That is all for now, and as always, until next time, Happy Trails!

 

 

Notes

 

¹ In areas where Fahrenheit is not used and Celsius is, this rule should be called the “50 Degree Rule”, since 50^o C is just a little bit more than 120^o F (120^o F is 48.9^o C).

 

² For more on cold water safety, I highly recommend the National Center for Cold Water Safety, HERE.

 

³ From Radford Bean’s article “Cold Water Immersion—It’s a Life or Death Matter”, which is an excellent article, that I highly recommend (it can be found HERE).  The author also states that according to the Coast Guard statistics, 75% of all canoeing and kayaking fatalities occur in water with a temperature below 65^o F (18^o C).

 

⁴ Earlier this year, in Russia, as part of annual Orthodox Epiphany celebrating Jesus’s baptism, a 38 year old man and a 40 year old woman drowned after jumping through holes chopped into a frozen river (one died on the Chortomlyk river and the other drowned in the Oredezh river).  River currents were blamed for sweeping the two away under the ice, but while it is not stated, cold shock would also be a likely culprit.

 

For more information see “Freezing for their faith”, HERE, “Husband drowns in front his wife...”, HERE, and “Distressing moment Russian lawyer, 40, is swept away...”, HERE.

 

 

Sources

 

Angler Aid; “Cold Water, Use The 100 Degree Rule”, [© Copyright 2019], https://angleraid.com/2019/04/23/120-degree-rule-cold-water-immersion/, accessed May 1, 2016

 

Bean, Radford; “Cold Water Immersion—It’s a Life or Death Matter”, February 20, 2018, [© 2013 by Canoe & Kayak Oregon], https://www.canoeandkayakoregon.org/single-post/2018/02/20/cold-water-immersion-it-s-a-life-or-death-matter, accessed May 1, 2022

 

Bending Branches; “Winter Paddling Safety”, February 8, 2021, [© 2022 Bending Branches], https://bendingbranches.com/blogs/resources/winter-paddling-safety, accessed May 1, 2022

 

BoatUS; “The Cold Facts on the ‘120-Degree Rule’ ”, November 14, 2016, [© 2022 Waterway Guide Media LLC], https://www.waterwayguide.com/latest-news/news/7385/the-cold-facts-on-the-120-degree-rule, accessed May 1, 2022

 

Coast Guard, Department of Transportation, A Pocket Guide to Cold Water Survival, CG 473, September 1975, https://books.googleusercontent.com/books/content?req=AKW5QafxNJBmiIml6O4jiudRpr2rz8pLfodQOiq-4gZNh4xa5uIN_rq05C2yAes1AYw67Ziq189QaQaFDHBHE0SJivfCxjMW1DReANLjFqw1qX6jEl2mz1HPKXj4BRQJv8zAOcO6oDE70Dcv__VE2uPh4tEqLSzMxDRiWOv3p6ssyQjE2bevJMX7-Ol2KDtIPQVcVuaJudJMLaOOuSUVs8qYS1Nlaxnm47GVOCXLR79KzL6nV3R0zZG4DxRt9hoYrIRGugXm6RVfbU2gxeix7JLKbxpvQsNB9w, accessed May 1, 2022

 

Cold Water Safety; “Five Golden Rules”, [National Center for Cold Water Safety], https://www.coldwatersafety.org/golden-rules, accessed May 1, 2022

 

Cold Water Safety; “Rule 2, Always Dress for The Water Temperature”, [National Center for Cold Water Safety], https://www.coldwatersafety.org/dress-for-the-water-temperature, accessed May 1, 2022

 

 

Getting into Wilderness Shape, a Three-Month Program ©

 

 

A hike in the Allegheny National Forest, circa 1980, from the Gerry L. Reynolds Collection, used with permission.

Recently I was reading an article titled, “How To Prepare For Your First Outdoor Adventure”, in American Outdoors Guide magazine.  The author, Dana Brenner, wrote about the importance of getting into shape before you head out into the wilderness and his words made me think of a lesson plan that I had written in 2015 for a class that I was teaching.  Always remember, if you aren’t in good physical shape before you go into the wilderness, you could get hurt or have medical emergency, which would ruin your fun and worse could put you and your rescuers in danger too!

 

Adventuring in the wilderness puts demands on your cardio-respiratory system.  Additionally, backpacking, canoeing, and portaging puts stress on your shoulder joints, in fact for paddlers, shoulder injuries are one of the top five injuries!  In a three-part series, originally published in 2014 in the May, June and July editions of Field & Stream (HERE, HERE and HERE), author Michael R. Shea explained a three-phase program developed which had been developed by Under Armour pro-staffer Cameron Hanes, on how to become fit for the outdoors.  I have adapted his program by adding in shoulder exercises which were recommended by Christopher Crowhurst, in his article, “Shoulder Exercises for Kayaking and Canoeing”, HERE, to help get you from zero to wilderness shape in three months. 

 

Remember, ALWAYS check with your physician before starting any physical fitness program.  Also, these exercises are written for someone who is already reasonably strong.  If you find that you are unable to complete all the repetitions, work up to it.

 

So, why not start today!

 

Getting Into Wilderness Shape

 

Graphic by the Author.

Now is the time to start getting into wilderness shape.  Month one, emphasizes cardio, strength, and flexibility drills, starts today. 

 

1. Slow and Steady 

Weeks 1 - 2 

Start out slow, as Cameron Hanes says, “Most people never make it outside because they think they need to run a marathon”, So walk, don’t run, for 30 minutes every day.  Don’t push it, especially right at the beginning, but don’t take it too easy either’ try to maintain a brisk pace.   

 

If running is a problem for you, due to bad knees or something else like that, bicycle instead.  Bicycling is a good alternative to running.  But remember if you switch bicycling for running, the goal is to give your cardio-respiratory system a workout, so as the author Michael R. Shea wrote, “Try to maintain a brisk pace, but don’t push it”.

 

Weeks 3 - 4 

During weeks three and four, start interval training.  Split your walks into intervals, beginning with one minute of light jogging, followed by five minutes of walking.  Increase the amount of your running, until by the end of the month you are jogging for the entire 30 minutes.

 

If you have switched to bicycling do the same thing.  Start by pedaling slowly for one minute and then pickup the speed for the next five minutes.  Gradually increase the minutes of fast pedaling until by the end of the month you are pedaling fast for the entire 30 minutes.

 

2. Strong Like Bull...

Weeks 1 - 2 

 

Planks and side planks, they do the body good!  From Wikimedia, by Jaykayfit, HERE and HERE.

To build up your strength, everyday start with three sets of planks.  Start in an elevated push-up position and hold it for 20 seconds.  Next after a short rest, do a side plank by getting up on one arm and then hold this position for 20 seconds.  Switch arms and repeat.  After the planks, do four sets of 10 push-ups and 10 squats.

 

Weeks 3 - 4 

During weeks three and four, lengthen the amount of time you hold your plank times by 20 seconds each week until you can hold both the plank and the two side planks for a full minute.  Also add more push-ups and squats, so that by the end of month one you are doing four sets of 20 of each, every day.

 

3. Joint Health 

Flexibility and stretching are particularly important, because soft tissue injuries like sprains and strains can severely limit your ability to manage routine wilderness chores and your ability to move through the wilderness.  All in all, they aren’t much fun, so get flexible and exercise those joints!

 

Weeks 1 - 4

 

Arm raises, arm circles and arm rotations should be done daily to loosen up and stretch the joints in your arms.

 

Arm raises, an excerpt from “Shoulder Exercises for Kayaking and Canoeing”, HERE.

Do arm raises, by standing up straight with your arms at your sides, your palms flat against your sides and your feet shoulder width apart.  Next raise your arms out straight from your sides until they are at shoulder height with your palms facing downwards.  Hold this position for a count of fifteen seconds and then lower your arms to your sides again.  Repeat this 10 times.

 

Arm circles, an excerpt from “Shoulder Exercises for Kayaking and Canoeing”, HERE.

Arm circles start out like arm raises.  Stand up straight with your feet shoulder width apart and raise your arms until they are horizontal at shoulder height, with your palms facing downwards.  Next, while keeping your arms straight, move your hands in small circles about 12 inches (30 cm) in diameter, completing 10 circles.  Repeat this exercise in the opposite direction, also completing 10 circles.  Lower your arms and rest, before raising your arms to the horizontal again and complete 10 large circles of about 24 inches (60 cm) in diameter.  Next repeat this exercise in the opposite direction, also completing 10 circles. 

 

Arm rotations, an excerpt from “Shoulder Exercises for Kayaking and Canoeing”, HERE.

Again, arm rotations, start out like arm raises.  Stand up straight with your feet shoulder width apart.  Raise your arms until they are horizontal at shoulder height, this time with your palms facing up.  Swing your arms forward while keeping them horizontal and rotate your hands so that your palms are facing down.  Hold this position for fifteen seconds and then reverse the movement back to the starting position and hold for another fifteen seconds.  Repeat this exercise 10 times.

 

Two types of chair dips, an excerpt from “Shoulder Exercises for Kayaking and Canoeing”, HERE, modified by the Author.

Chair dips should be done every other day.  Start by placing two chairs facing each other about three feet apart.  Sit on one chair while placing your feet on the other.  Grip the edges of the chair you are sitting on, on either side of your hips.  Slide forward until your arms and feet are supporting your weight on opposite chairs and slowly lower yourself until your elbow is close to, but not quite 90^o.  Hold this position for the count of 5 seconds and raise yourself back up to the chair seat.  Repeat this exercise 10 times.

 

If you are unable to complete one repetition of this exercise, you can modify it by using just one chair and putting your feet on the floor.  Also, if you can’t do 10 chair dips, do as many as you can in week one and have a goal to add two more repetitions in each of weeks two to four

 

Pull-ups, an excerpt from “Shoulder Exercises for Kayaking and Canoeing”, HERE.

Pull-ups are another exercise that you should every other day.  First find a pull-up bar that is capable of supporting your body weight.  It should be high enough to allow you to grasp it with your arms slightly bent.  Don’t use a bar that is so high that to reach it your arms have to be straight.  Grip the bar with you palms facing forwards, away from your face, lift your knees towards your chest and raise yourself up until your chin is level with the bar.  Hold this position for 5 seconds and then slowly lower yourself until you have straight arms, keeping your knees pulled up to your chest throughout.  Repeat this exercise 10 times.

 

If you are unable to complete one repetition of this exercise, you can modify it by using a lower bar and keeping your feet on the ground.  Also, if you can’t do 10 pull-ups, do as many as you can in week one and have a goal to add two more repetitions in each of weeks two to four.

 

Getting Into Wilderness Shape

 

Graphic by the Author.

In month one you started with some introductory exercises.  Month two is all about building up your endurance.  All you need is your pack, and a couple of gallon jugs of water.  “Forget the gym for now”, Cameron Hanes the Under Armour pro-staffer says, “Just get outside”.

 

1. Pick Up the Pace

Weeks 5 - 8

Gradually increase last month’s 30-minute cardio sessions to a full hour.  Unlike last month, run or bike every other day and gradually increase your running or biking time by 10 minutes a week during weeks five to eight, until you are running or bicycling for a full hour.

 

Now just like Jack and Jill, hike up a hill!  On the days you are not running or bicycling, load a day pack with a gallon jug of water (this is about 8.3 pounds or 3.8 kilograms), find some hills and “get hiking”, as Cameron Hanes says. 

 

Continue hiking every other day for all of month two and month three and as the weeks go increase the weight you are carrying by adding more water and water jugs to your pack, by half gallon (about two liters) increments, until you have reached four full gallons, which is a weight of 33.2 pounds (15 kilograms).

 

A gallon of water weighs about 8.3 pounds (3.8 kilograms), photograph by the Author.

Pro-tip!  When you reach the top of the hill, dump out the water, this will save your knees on your journey back down the hill.

 

2. Carry Your Weight 

Weeks 5 - 6

Just like last month, keep doing your planks, push-ups, and squats every day, just like last month, but this month add four sets of 20 lunges.  When doing lunges, keep your upper body straight, stepping forward with one leg, and then lower your hips until both of your knees are bent at a 90^o angle.  One set of lunges is 20 lunges with your right leg leading and then 20 lunges with your left leg leading.  Do this exercise every other day.

 

Weeks 7 - 8

Continue the planks, push-ups, squats, and lunges from weeks five and six, but in weeks seven and eight put on your pack, loaded with a gallon of water in week seven, and two gallons of water in week eight.

 

3. Go Long, Joint Health 

A 16.9 oz (.5-liter) water bottle weighs just over one pound (.5 kilogram).  Photograph by the Author.

Weeks 5 - 6

Keep those joints flexible by continuing with your arm raises, arm circles, and arm rotations from last month.  In weeks five and six, do 10 repetitions of arm raises, arm circles, and arm rotations each, but now do them while holding a 16.9 oz (.5-liter) water bottle in each hand¹.

 

Continue your chair dips and pull-ups but add two more repetitions to your best score from last month have a goal to add two more repetitions in each of weeks five and six.

 

Weeks 7 - 8

Continue your arm raises, arm circles, and arm rotations from weeks five and six, but in weeks seven and eight, add 5 more repetitions to each exercise, for a total of 15 repetitions each.  Keep up your chair dips and pull-ups but add two more repetitions to your best score from week six and have a goal to add two more repetitions in each of weeks seven and eight.

 

Getting Into Wilderness Shape

 

Graphic by the Author.

1. Race into the Wilderness Season

Weeks 9 - 10 

Just like last month, run or bicycle an hour every other day, but now it is time to go for speed.  When running try to reduce your mile pace by 30 seconds, and if you are cycling try to knock two minutes off your time.  For example, if you are running a nine-minute 30-second mile, try to knock 30 seconds of your pace so that you are running a nine-minute mile.  And if you are cycling at a 6-minute mile, or10 mph, which is a good speed for a beginner, try to reduce it by two minutes to a 4-minute mile, or 15 mph.

 

Weeks 11 - 12

Author Michael Shea recommends that you find a 5K, half marathon or bicycle race scheduled for the weekend before your wilderness adventure.  Preparing for the race and the resulting competition will focus your training and increase your motivation.

 

Dumbbells, photograph by the Author.

2. Pump It Up

Weeks 9 - 10

 

Two arm dumbbell rows from a squat position, from Wikimedia, by Everkinetic, March 6, 2016, HERE.

Starting in week nine, begin your exercise sessions with four sets of 10 dumbbell rows, done from a squat position, lifting the weights from your knees to your chest.  Then continue with your planks, push-ups, squats, and lunges just like last month’s workout.

 

Weeks 11 – 12

 

Bench press with dumbbells, from Wikimedia, by Everkinetic, March 6, 2016, HERE.

Starting in week eleven, add four sets of 10 bench presses and traditional arm curls with dumbbells to your exercise routine.  Start on the flat bench, increasing the weight between sets, then move to the incline and decline bench.  Continue with your planks, push-ups, squats, lunges, and dumbbell rows just like in weeks nine and ten.

 

Biceps Curl With Dumbbell, from Wikimedia, by Everkinetic, March 6, 2016, HERE.

 

3. Race Into, Joint Health 

Weeks 9 – 10

Keep up your arm raises, arm circles, and arm rotations from last month, but in weeks nine and ten do 20 repetitions each, while holding a 16.9 oz (.5-liter) in each hand water bottle in each hand.  Keep up your chair dips and pull-ups but add two more repetitions to your best score from last month and have a goal to add two more repetitions in each of weeks nine and ten.

 

Weeks 11 – 12

Keep up your arm raises, arm circles, and arm rotations from weeks nine and ten, but add 5 more repetitions to each exercise for a total of 25 repetitions each.  Keep up your chair dips and pull-ups but add two more repetitions to your best score from last month and have a goal to add two more repetitions in each of weeks eleven and twelve.

 

Remember to get into shape, before you head out into the wilderness!  Photograph by the Author.

Hopefully this will give you some ideas on what to include in an exercise plan and help get you from zero to wilderness shape in the next three months.  Now get a physical and a doctor’s okay on your exercise plan and get out there and get wilderness ready so you can you head out on an adventure.

 

Don’t forget to come back next week and read “The 120 Degree Rule ©”, where we will discuss when it is and isn’t safe to be out on the water.

 

I hope that you continue to enjoy The Woodsman’s Journal Online and look for me on YouTube at BandanaMan Productions for other related videos, HERE.  Don’t forget to follow me on both The Woodsman’s Journal Online, HERE, and subscribe to BandanaMan Productions on YouTube.  If you have questions, as always, feel free to leave a comment on either site.  I announce new articles on Facebook at Eric Reynolds, on Instagram at bandanamanaproductions, and on VK at Eric Reynolds, so watch for me.

 

That is all for now, and as always, until next time, Happy Trails!

 

 

Notes

 

¹ Since water weighs about .07 pounds per ounce, a 16.9 oz (.5-liter) water bottle weighs about 1.10 pounds (.5 kilogram). 

 

Sources

 

 

Brenner, Dana; “How To Prepare For Your First Outdoor Adventure”, American Outdoors Guide, December 2021, Vol. 1, Issue 5, [©2021 Engaged Media, LLC, Durham, NC], pages 50 to 57

 

Crowhurst, Christopher, “Shoulder Exercises for Kayaking and Canoeing”, Paddling Light,

http://www.paddlinglight.com/articles/shoulder-exercises-for-kayaking-and-canoeing/, accessed 12/29/14

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 1”, Field & Stream, May 2014,

http://www.fieldandstream.com/articles/hunting/deer-hunting/2014/05/get-elk-shape-phase-one, Accessed 9/11/14

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 2”, Field & Stream, June 2014,

http://www.fieldandstream.com/articles/hunting/2014/06/get-elk-hunting-shape-phase-2, accessed 9/11/14

 

Shea, Michael R.; “Getting Into Elk Hunting Shape: Phase 3”, Field & Stream, July 2014,

http://www.fieldandstream.com/articles/hunting/2014/07/get-into-elk-hunting-shape-part-three, accessed 9/11/14

 

Wikimedia, “Bench Press Dumbbell”, by Everkinetic, March 6, 2016, https://commons.wikimedia.org/wiki/Category:Weight_training_diagrams#/media/File:Bench_press_dumbbell_2.svg, accessed April 30, 2022

 

Wikimedia, “Biceps Curl With Dumbbell”, by Everkinetic, March 6, 2016, https://commons.wikimedia.org/wiki/Category:Weight_training_diagrams#/media/File:Biceps_curl_with_dumbbell_2.svg, accessed April 30, 2022

 

Wikimedia, “Planks”, by Jaykayfit, November 21, 2013, https://commons.wikimedia.org/wiki/File:Plank.jpg, accessed April 23, 2022

 

Wikimedia, “Side Planks”, by Jaykayfit, November 21, 2013, https://commons.wikimedia.org/wiki/File:Side_Plank.jpg, accessed April 23, 2022

 

Wikimedia, “Bent Over Two Arm Triceps Extension With Dumbbell”, by Everkinetic, March 6, 2016, https://commons.wikimedia.org/wiki/File:Bent_over_two_arm_triceps_extension_with_dumbbell_1.svg, accessed April 30, 2022