Justin G. Walls, Certified Personal Athletic Trainer

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 !