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Interval Training: Building Muscle and Strength

Class 3 in our series with David Drew focuses on the arms

Video run time is 33 minutes.
MOA Staff

Interval training is based on alternating short bursts of more intense activity with longer periods of low-impact exercise, all of which can be done easily at home with a mix of body weight and simple equipment, and can help you gain strength, flexibility and stamina.

In Class 3 of this interval training series, Building Muscle and Strength, you’ll learn a dynamic warm-up, Arnold presses, bent-over rows, tricep kickbacks and front raises.

Recommended equipment: dumbbells, kettlebells or objects with some weight that can be held easily, such as water bottles.

Led by David Drew, a certified instructor from Old City CrossFit in Washington, D.C., this class offers a fun and fulfilling approach to strength training while providing modifications and support for independently mobile participants who have a basic physical activity level. His first interval training series for AARP, which he references in the video, can be found on YouTube.

Please consult your physician before beginning any exercise program.


About the instructor

spinner image David Drew
Courtesy Old City Crossfit

David Drew is a CrossFit Level 2 trainer, head coach and personal trainer. His athletic experience goes back 20-plus years through a combination of martial arts, track and field, and Olympic wrestling. He trained under the 1988 Olympic tae kwon do gold medalist, Arlene Limas, and later became both an instructor at her school and a coach on her competition teams for several years. Drew joined the Old City coaching staff after picking up CrossFit while living in South Korea. He utilizes a unique blend of Eastern and Western teaching philosophies, and his goal is to always provide a fulfilling, fun and challenging training experience. 

This video is part of AARP’s Virtual Community Center, where you can find a variety of free virtual events designed for learning, self-improvement and fun.

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More Interval Training Videos

AARP Members Only Access is offering four on-demand classes with David Drew:

Class 1: Movement and Balance 

Class 2: Power Movements

Class 3: Building Muscle and Strength (this class)

Class 4: Olympic Lifting


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