West Chester Alert

Please note that we will run on an adjusted schedule during the upcoming holidays.

December 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.

Warm Up: Reindeer Bike Ride (5 miles)

Complete 5 Rounds:

web_ice-skater web_ice-skater-2

25 Ice skaters
Start with the left leg behind and the left arm down touching the ground. Jump to the other side by bringing the left leg across and landing with the right leg behind and the right hand touching the ground. Keep your chest lifted and try to jump as far as you can. To regress this exercise take out the jump and step instead.
 
web_sleigh
25 yards Santas Sled Push
Load the sled up with an appropriate weight and push it with straight arms from one side of the green to the other.
 
 web_hammer-1 web_hammer-2
25 Hanukkah Hammer Curls
Standing with your feet hip-width distance apart and dumbbells in your hands curl the weight up to your shoulders with your palms facing each other. Come back down to start position with the arms extended. To regress or progress this exercise adjust the weight.
 
web_sleigh
25 yards Santas Sled Push
Load the sled up with an appropriate weight and push it with straight arms from one side of the green to the other.
 
web_star
25 Star Jumps
Jump in the air spreading your legs and arms out in the air so you look like a STAR! To regress do jumping jacks or step touches.
 
25 seconds rest