West Chester Alert

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

November 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.

Appetizer: Warm up with a 1 mile Turkey Trot.

Entrée: Complete 10 sets starting with 10 reps on the first set, 9 reps on the second set, 8 reps on the third, etc. until you reach 1 rep.

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GOBBLEt Squats
Standing hip-width distance apart, squat down holding a kettlebell in front of your chest. Be sure to keep your knees behind your toes and your chest lifted. To regress this exercise: decrease weight. To progress this exercise: increase weight.

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“Pass the Stuffing” Planks
Get into plank position with a sandbag off to the left side. Then, with your right hand, pull it to the right side of your body. Return to plank position and repeat movement on the opposite side. To regress this exercise: complete a standard plank. To progress this exercise: use a heavier sandbag.

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BURPees
Stand with your feet apart. Crouch down so your hands are on the floor and jump your feet back to plank position. Then, jump your feet back into the same crouching position and jump up. To regress this exercise: take out the jump at the end and opt for a standard plank or step instead.

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“Touchdown” Overhead Presses
Stand with your feet hip-width distance apart and hold the dumbbells in front of your shoulders. Stabilize yourself as you push the dumbbells straight up, keeping the palms of your hands facing each other. To regress this exercise: decrease weight. To progress this exercise: increase weight.

Dessert: Complete 3 rounds.

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8 Half-Turkish Get-Ups
Lay down with your left leg bent and your foot flat on the ground. Hold a kettlebell straight in the air with your left hand; place your right arm to the side. Sit up keeping your left arm straight and directly vertical by using your right arm to help. Keep you right leg glued to the floor as you complete the exercise. To regress this exercise: decrease weight. To progress this exercise: increase weight.

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15 Tricep DIPs
Place your hands on a bench next to your hips with your feet out in front of you. Keeping your hips close to the bench, lower yourself straight down and then push up through your hands using your triceps to come back to starting position. To progress this exercise: straight your legs out in front. To regress this exercise: bring your legs closer to your body.

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30-second Quick Feet
Run in place as quickly as you can! To regress this exercise: march in place.