Justin G. Walls, Certified Personal Athletic Trainer

Round One Step , light weights 1.Standing on step, reverse lunge right leg w/bicep curls 2. Standing on step, reverse lunge left leg w/bicep curls 3. Alternating step ups with opposite side reach down to leg on floor 4. Right leg on floor, left leg behind on step. Squat down and reach left hand with weight behind you 5. Left leg on floor, right leg behind on step. Squat down and reach right hand with weight behind you Rou nd Two Heavy weights, mat on step 1. Hands and knees on mat, right leg fully extended perpendicular  to right side, right big toe to ground. Short leg lift and touch to floor. 2. Repeat on left side. 3. Hands and knees on mat. Row with right arm 4. Repeat on opposite arm. 5. Kneeling on mat, weights in both hands. Lift rear from off of heels to straighten upper legs and body. Return to kneel. Repeat. 6. Hover plank on step twenty seconds Rou nd Thr ee Medium weights , mat , step 1. Bilateral Triceps extensions with sit up 2. Supine leg abductions...

Round One Medium weights , mat , step One leg on step, staggered squats with bilateral bicep curls. Switch sides Crunches on mat Forward lunge to step with overhead press Switch legs Knee raises on mat Round Two Heavy weights , mat on step Pullovers with one or two weights V-sit bicycles Bent over rows  (one side at a time, one knee on mat) Plank on mat (on step) Round Thr ee Light weights , mat paral lel next to step Left leg on step, knee on mat, bilateral shoulder raises Lunge up from floor Knees together, oblique tilt (left side then right side) Right leg on step, knee to mat, lunge up and down Right leg on step, leaning forward, triceps kickbacks 40 seconds per round. First two rounds repeated  three times. Last round repeated twice

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Round One - step, mat , and medium weights 1.Supine on mat with feet on step, bent knees, alternating chest presses 2. Weights on chest, same position, crunches 3. Kneeling on mat, overhead shoulder presses 4. Still kneeling, one hand on step, fly out and rotate torso from floor. Round Two - heavy weights , step and mat 1. Slow lunge (3 count down, 3 count up) with one weight 2. Dead lift with both weights 3. Squat, both weights, one foot on step 4. Plank hold Rou nd Thr ee - light weights , mat and step 1. Step behind and diagonal with bicep curl, alternating step up 2. Alternating Diagonal crunches on mat 3. Alternating step up and press up 4. Flutters on mat 5. Quick step ups Repeat each round thr ee times , 40 seconds per exercise

Round One - medium weights and mat 1. Sitting upright on mat with knees slightly bent, bilateral bicep curls 2. Lying supine, knees bent, bilateral chest press with crunch up 3. Lying supine, superior rotation with straight arms, return to arms over chest 4. Kneeling back flys Round Two - light weights and step 1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return 2. Alternating Diagonal reverse step back with opposite side arm rotations 3. Step forward off step and return, alternating legs 4. Left reverse lunge off step 5. Right reverse lunge off step Round Thr ee - heavy weights, step and mat 1. Bridge position, feet on step, right arm unilateral chest press 2. Weights on stomach, bridges up and down 3. Bridge position, feet on step, left arm unilateral chest press 4. Single leg, left leg on step bridge  with extended right leg raises 5. Single leg, right leg on step bridge  with extended right leg raises

Sprint intervals have the best chance of improving cardiovascular fitness over 12 weeks. I can build you a program to meet your fitness goals. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075#sec005

Round One -  heavy weights , mat on step Alternating Chest Press (elbows to ribs) Elbows Wide bilateral chest press Standing bent over row Suitcase squats Sit ups with weights on chest Round Two - light weights, mat, step Kneeling on mat lateral shoulder raises Alternating step up with bilateral bicep curls Kneeling deltoid back flys Alternating step up with bilateral overhead press Sit ups with weights overhead to pullover Round Three - medium weights , step Single leg hip hinge lunge Side step onto step with same side reach Prone single leg lift with hip raise, arms extended over chest 40 seconds per exercise . Repeat each round three times .

Studies have shown that, after following participants from ages 70 - 85 for 2.7 years, walking can reverse many of the limitations associated with aging. The study suggests 150 minutes of moderate exercise or 75 minutes of vigorous exercise, coupled with two weight strength sessions each week. http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start

Round One - heavy weights, mat laid out over step for bench Single arm chest press Pull Over Single arm Bent over row Over head front raises 40 seconds per side , per exercise. Three rounds Round Two - medium weights , mat Kneeling over head triceps extension Lunge position single arm bicep curl Bird dog pose single arm back fly Planks to pikes 40 seconds per side , per exercise. Three rounds Round Thr ee - Ma t , light weights , step Side to side Crunches Alternating steps with shoulder presses Bicycle kicks Alternating side steps with arm reach across body Scissors Reverse lunge off step- alternating legs 30 seconds per exercise . Two Roun ds

R ound one - using heavy weights , a step with risers, and a mat to lay on the step Supine single arm chest press Prone bent over row Single arm squat clean Crunches 40 seconds per exercise , 3 sets Round two - light weights and the step Alternating step and two handed punch Reverse lunge off step with bilateral front shoulder raise Single leg raise from squat and lateral shoulder raise 40 seconds per exercise , 3 sets This is big time shoulder burn ! Round 3- medium weights , mat on step Alternating side sit up and press Supine chest fly Supine Triceps extension Alternating side lunge with dumbell reach Back flys Great workout everyone ! We'll do it again Friday !

Round one, using light weights and a step Lateral shoulder raises Alternating overhead press and same-side knee raise Alternating step ups (keep heel off of floor) Back flys Three rounds, each exercise should be forty seconds long :20 break between rounds Round Two, using medium weights and a mat Kneeling in lunge position, single arm bicep curl (one set per arm)  Mountain Climbers In bridge position, dual arm tricep extensions Bent knee crunches (pause at top of crunch) Three rounds, each exercise should be forty seconds long Round Three, using heavy weights, step, and mat Static Lunge w/back leg on step (one set per leg) one weight Dead lift with both weights Half plank bent over single arm row on mat Air Squats Three rounds, each exercise should be forty seconds long This class meets Tuesday at 8:15 am and Friday at 8:30 am Bender JCC 6125 Montrose Rd Rockville MD 20852  Group Ex room B New workouts each week