Scarecrows is a dumbbell exercise that works the upper body and enhances mobility.
Scarecrows can be performed slowly to build strength and muscle or at a faster pace to burn calories.
Variation A – No Weight Scarecrows
1. Do a set of scarecrows as shown in the video for 15 reps but don’t use any weight, just do the motions with your arms.
2. Rest for 30 seconds.
3. Do a second set of scarecrows for 15 reps with no weights.
4. Rest for 30 seconds.
5. Do a third set of scarecrows for 15 reps with no weights.
Variation B – Light Weight, Fast Paced Scarecrows
1. Choose a set of dumbbells that you can do 15 reps of scarecrows with.
2. Do a set of scarecrows as shown in the video for 15 reps but increase the pace so that you are doing the scarecrows as fast as you can.
3. Rest for 30 seconds.
4. Do a second set of scarecrows as fast as you can for 15 reps.
5. Rest for 30 seconds.
6. Do a third set of scarecrows as fast as you can for 15 reps.
Variation C – Medium Weight Scarecrows
1. Choose a set of dumbbells that you can do 10 reps of scarecrows with.
2. Do a set of scarecrows as shown in the video for 10 reps.
3. Rest for 60 seconds.
4. Do a second set of scarecrows for 10 reps.
5. Rest for 60 seconds.
6. Do a third set of scarecrows for 10 reps.