Justin G. Walls, Certified Personal Athletic Trainer

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