Justin G. Walls, Certified Personal Athletic Trainer

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 !