Justin G. Walls, Certified Personal Athletic Trainer

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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