West Chester Alert

Please note our adjusted hours for Memorial Day on Monday, May 27th.

Memorial Day Weekend Poolside Cafe Hours:
Saturday & Sunday | 12-4pm
Monday | 11am-6:30pm

The hot tub is currently closed as we work to repair the heater. We apologize for the inconvenience. 

August Exercise of the Month

Follow along with personal trainer Shannon Johnson and her August exercise of the month! Plus, join her for a FREE group training session on Friday, August 25th at 11:00am. 

Warm Up
– 1 lap around the track
– 10 walking lunges
– 10 push ups
– 10 crunches
– 1 lap around the track

10 TRX Single Leg Squats
Stand on the left leg, the right one raised upwards, grasp the TRX in front of your body, and palms together. Slightly hinge at the hips then bend the knee you are standing on to perform a single leg squat. Have the TRX at around medium-length, keep your back straight, and engage gluteal muscles. To regress this exercise: keep both feet on the ground and do a regular squat. To progress this exercise: do a single leg squat without holding the TRX.

10 Dumbbell Renegade Rows
Place two dumbbells on the floor about shoulder-width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side. Then, lower the dumbbell to the floor and begin the dumbbell in the opposite hand. Alternating arms, repeat 10 times (5 reps each side). To regress this exercise: put your knees on the ground.

Single Arm Overhead Farmers Walk
Pick up the dumbbell, press it up overhead keeping your arm straight up above your shoulder, and then walk. Do not let the dumbbell fall forward or backward. Make sure that you have a strong grip, and that you’re fully activating the shoulders. To regress this exercise: hold dumbbell at your side instead of overhead. To progress this exercise: increase the weight of the dumbbell.

2 Laps around the Track
Run / jog two laps around the track. Or, to regress this exercise, walk two laps around the track.