West Chester Alert

Please note we will run on an adjusted schedule for the Fourth of July holiday.

April Exercise of the Month

Shannon is a NASM Certified Personal Trainer. Her training specialties include total body strength and development, weight loss, free weights & circuit training, and general populations. Contact Shannon at shannonjo@acac.com to learn more.

Warm Up

– 10 jumping jacks
– 10 air squats
– 10 push ups
– 10 TRX rows
– 10 jumping jacks

TRX Circuit

8 TRX Squat Jumps
Starting with your feet shoulder-width apart, grasp the TRX in front of your body, palms together. Squat so that your knees are in a 90 degree angle, raise your arms upwards and jump. Make sure to keep your back straight through the whole exercise. To regress this exercise: don’t jump; do regular TRX squats. To progress this exercise: jump quicker.

10 TRX ‘T’ Fly
With the TRX handle in each hand, start with your arms straight in front of you, palms facing each other. Create tension in the straps as you reach the arms out to the sides at shoulder height, keeping your elbows slightly bent and pointing backwards and palms facing forwards. To regress this exercise: step your feet back, further away from the TRX strap. To progress this exercise: step your feet forward a few inches.

8 TRX Back Lunge to High Knee
Hold on to the TRX, feet together. Move one foot back into a lunge, knees in a 90 degree angle. Using your arms and front leg, pull the leg that was lunged back up and raise your knee. Keep your back straight and do not let your feet touch the ground before stepping up. To regress this exercise: only perform a back lunge; do not raise knee up. To progress this exercise: perform a single leg jump when bringing knee up.

10 TRX ‘I’ Fly
With a TRX handle in each hand, stand with your arms straight in front of you, palms facing down. Create tension in the straps as you reach the arms up with a slight bend in the elbow, bringing your arms next to your ears. To regress this exercise: step your feet back, further away from the TRX strap. To progress this exercise: step your feet forward a few inches.

8 TRX Plié Lunges
Starting with your feet about shoulder-width apart, hold on to the TRX handles and cross one leg behind the other, pressing the ball of your foot into the ground to perform a lunge. Bring foot back to starting position and repeat on the other side. To regress this exercise: perform regular back lunge instead of crossing leg behind other. To progress this exercise: raise your knee when bringing your lunged leg back to starting position.

10 TRX Crunches
Start in a push-up position with your feet in the TRX straps, your lower back flat and your hands directly under your shoulders. Try to tuck knees into chest, then extend legs back out to starting push up position. To regress this exercise: perform five crunches, rest, then another five (instead of 10 in a row). To progress this exercise: hold tucked position for three seconds before extending your legs back out.