Justin G. Walls, Certified Personal Athletic Trainer

Round One Medium weights, mat 1. Standing on left foot only- bilateral bicep curls 2. Standing on right foot only- bilateral overhead press 3. Kneeling on mat, push up to single arm posterior rotation. Alternate arms per push up 4. Knees bent, lying supine, crunches Round two Heavy weights, mat 1. Lunge holding both weights, back foot on step. 2. Repeat with other leg on step 3. Lying side crunches with knee raise, left side 4. Squats holding both weights 5. Lying side crunches with knee raise, right side Rou nd Thr ee Small weights, mat, step 1. Lying supine with heels on step edge, bilateral Triceps extensions and hip bridges 2. Single leg raise with hip lift, simultaneously engage bilateral chest fly 3. Opposite leg Single leg raise with hip lift, over head rotations 4. Bird dog, both sides