September Exercise of the Month

Follow along with Michelle Marshall, NASM Certified Personal Trainer,  for a series of monthly exercises. Contact michellema@acac.com if you have any questions regarding workout modifications to meet your needs.

September Exercise of the Month | Download printable version here

Complete circuit 3x.
Run .5 miles.
Repeat workout 1x.

web_Burpee 1  web_Burpee 2  web_Burpee 3  web_Burpee 4  web_Burpee 5

10 Burpees with Tricep Push-Up
Squat down so your hands are touching the ground and jump your feet back so that you end up in a plank position. Complete a tricep push-up in this position with your elbows tucked in and your hands directly underneath your shoulders. Jump back in to a squat and then jump up to complete the exercise.

To regress this exercise: eliminate jump; walk to plank position.

web_Hammer Curl 1  web_Hammer Curl 2

20 Hammer Curls
Stand tall with both feet on the ground and curl the dumbbells up to your shoulders in a neutral position, hands facing each other.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.

web_Jump Squat 1  web_Jump Squat 2  web_Jump Squat 3

10 Jump Squats with Lateral Raise
Squat down before driving through your heels to jump up holding the dumbbells below. Once you complete a jump squat, perform a lateral raise being sure not to raise the weight higher than shoulder height.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.

web_Plank Jack 1  web_Plank Jack 2

20 Plank Jacks
Get into plank position and jump your feet out and in.

To regress this exercise: eliminate jump; walk to plank position.

web_Tricep Extension 1  web_Tricep Extension 2

10 Tricep Extensions
Stand tall with a dumbbell distributed evenly between both hands over your head. Keeping your elbows in toward your hand, lower the weight behind your head before coming up.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.

web_Weighted Crunch 1  web_Weighted Crunch 2

20 Weighted Crunches
Lay down with your feet flat on the ground and a dumbbell held perpendicular to the floor. Crunch your upper body up off the floor, punching the weight directly up to the sky and lifting your shoulder blades up off the floor.

To regress this exercise: decrease weight.
To progress this exercise: increase weight.