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

What's Trending This Week In Fitness? Because another Polar Vortex is crushing the east coast again! Testosterone Warnings Becoming A Reality Public Advocacy Group Asks FDA For Warning About Heart Attacks here  and  here Other Hormonal Factors Could Contribute To Low Energy and Low Libido  here Concern's Raised About Testosterone Replacement Therapy  here Workout Motivations In Bad Weather Simple, At-Home Workouts In Bad Weather  here Music Is a Great Workout Buddy  here Fast Five Minute Workout!  here 15 Minute Arm Crushing Workout  here Some Winter Meal Suggestions, Get Ready For Spring 10 Winter Comfort Food Meals, Fast And Easy  here Simple Quinoa Recipes  here Mix It Up With Some Great Lentil Recipes (lots of Protein!) here

New Five minute Workout! For a longer workout, do this multiple times! Warm- up with :20 Jumping Jacks, :20 High Knees, and :20 Jump Squats Find a couch and let's do tricep dips for :30 Drop to the floor, and do some mountain climbers for :30 Move those legs fast! Let's do some pause push-ups for 1:00 At the bottom of your push-up, keep your chest a few inches from the floor, arms bent, count to 5 SLOWLY, then press up We're half way there! Let's stand up and do some walking lunges, prisoner style for 1:00 Find a box somewhere in your house, or just stack a bunch of books and get ready to do deadlifts for :30 It is important to maintain proper form. Keep you back straight and push your hips back for full leverage.  Stand up straight to complete the movement.                                     ...

I haven't put a new workout up in a while. This is really just a vanity muscle workout for tone and muscle development, but done quickly can break out a major sweat. That means- don't stop to chat between sets, but just crush this workout! 15 minute arm work out- crush 'em!!! Super fast tricep and bicep workout: First round: Preacher curls and triceps dips 10 tricep dips- works long head of tricep You can also use an assistance machine or bench like this picture 10 preacher curls - this will work long head of the bicep   Repeat these two exercises as a superset (dips then curls) for three sets Second Round: Standing bicep curls and posterior tricep extenstions 10 standing bicep curls Try to keep your elbows down at your side for this exercise. It will work the short head of the bicep 10 tricep extensions- works short head of the tricep Keep your back straight and extend both arms back on this exercise. Squeeze your arm at full exte...

People always ask, "How much exercise do I need to get?" There are actually different answers to that question: Average healthy adult under 65: The ACSM recommended  minimum exercise is 30 minutes of cumulative activity, five days every week. That's either 30 minutes on a treadmill, walking, jogging, or whatever activity that is a) cardiovascular and b) moderate intensity. This recommendation of ACSM is approved by many national health organizations, including the American Heart Assoc. (AHA) Strength training: Strength training makes a body look strong, lean, and upright with good posture. Strength training also has the important benefit of averting lean muscle loss. Lean tissue atrophies after age 25 in both men and woman, but takes a precipitous loss in men after 35 years of age. Weight lifting and axial loading stimulates bone growth, which is important as the rates of occurance in osteoporosis have become more common and prevelent in both genders at very young ages...