West Chester Alert

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February Exercise of the Month

Monday, February 13 | 11:00am | Training Area
Join Shannon for a FREE group training session and learn how to properly perform each movement from her exercise of the month. To sign up or learn more, contact Shannon.

Shannon Johnson is a NASM Certified Personal Trainer. Her training specialties include total body strength and development, weight loss, free weights and circuit training, and general populations.

Warm Up
5 – 10 minutes of cardio
10 air squats
10 wall push ups
12 crunches

Box of Chocolates Circuit: repeat 2x
10 single arm upright dumbbell rows: start with your right hand and knee on box. Facing down, keep your back straight and pull the dumbbell up towards your side. Keep elbow tucked towards side and arm close to body. Complete ten repetitions on each side. To regress this exercise, choose a lighter weight. To progress this exercise, choose a heavier weight.


8 box jumps: facing box, stand with feet shoulder-width apart and squat down before driving through your feet and swinging your arms to jump up onto the box. To regress this exercise, do box step ups instead of jumps. To progress this exercise, choose a higher box.


20 gliding disc kick outs: with your hands on the box in an upright plank, put gliding discs underneath the balls of your feet. Keeping your legs, arms, and back straight, kick one foot out to the side, bring back to the center, then kick the opposite foot out to the side and bring back to the center. Be sure to engage your core! Repeat 10 repetitions on each leg. To regress this exercise: do slower kick outs and less repetitions. To progress this exercise: do faster kick outs.


Love is in the Air Circuit: repeat 2x
10 wall balls: keeping the ball close to your chest and chin, drop into a squat and explode up through your heels, using the momentum to throw the ball up towards the wall. Catch the ball and keep it close to your body, immediately dropping back into a squat and repeating. To regress this exercise, do 10 squats while holding the ball instead of throwing the ball. To progress this exercise, choose a heavier ball or throw ball higher.


TRX bicep curls: holding the TRX handles with your arms straight in front of you, stand on a slightly reclined angle in a straight line from your feet to your head. Bend your arms at the elbows and bring your hands towards your ears with palms facing up. Try to keep your elbows in the same place! This movement is meant to be a forearm exercise. To regress this exercise, step your feet backwards to create a less “reclined” position. To progress this exercise, step your feet forwards and perform bicep curls to increase resistance.


Bender ball crunches: sit on a mat with your knees bent and feet on the ground. Place the bender ball in between the ground and small of your back. Put your arms up in a letter “Y” formation. Keeping your head level with your shoulders, back straight, and core tight, slowly recline towards the ball, then come back up for one crunch. To progress this exercise, hold the reclined position.