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Today's Interval Workout

Image result for small weights
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
    Image result for deadlift with dumbbell
  • 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

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Location: 6125 Montrose Rd, Rockville, MD 20852, USA

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