West Chester Alert

The indoor pools will be closed August 28-31 and the Activity Pool will be closed September 5-15. Please click here to view adjusted class locations during those times.

We will operate on an adjusted schedule for Labor Day on Monday, September 4th.

March Exercise of the Month

Monday, March 13 | 11:00am | Training Area
Join personal trainer Shannon Johnson for a FREE group training session and learn how to properly perform each movement in her exercise of the month. To sign up or learn more, contact shannonjo@acac.com.

Shannon 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

– 1 lap around track
– 10 walking lunges
– 10 push ups
– 10 crunches
– 1 lap around track

Total Body Circuit (3 rounds)
10 Dummbell Thrusters: stand with your feet shoulder-width apart while holding the dumbbells on your shoulders. Squat down to a comfortable height, keeping your back flat. Stand up through your heels and press the dumbbells up at the top of the squat. Use your legs to drive the dumbbells up and fully extend your arms at the top of the press. To regress this exercise, decrease dumbbell weight. To progress this exercise, squat lower.

    

6 Plank Side Shuffles: in an upright plank position (or pushup starting position), take small side steps with your hands and feet to the left until you are next to the cone on your left. Touch cone with your right hand, then shuffle to the right and touch the cone on your right side with your left hand. Repeat 6x. To regress this exercise, hold plank for 30 seconds without side stepping. To progress this exercise, move cones wider apart.

    

10 Backwards Lunges to Bicep Curls: with a dumbbell in each hand, lunge backwards and bring your front leg out to a 90 degree angle. Step foot lunged backwards back to the center and stand straight up. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. Keeping the upper arms stationary, curl the weights while contracting your biceps. To regress this exercise, decrease weight or perform backwards lunges and bicep curls in separate sets. To progress this exercise, increase weight.

    

10 Butterfly Sit Ups: start on your back with your feet together and your heels tucked up towards your butt. Curl back and touch the ground next to your head, then curl back up and touch the ground in front of your feet, making sure your shoulders pass your hips. To regress this exercise, lay down with your feet on the ground and knees bent; crunch up and touch your knees. To progress this exercise, hold a medicine ball in your hands and bring ball to the ground over your head; then sit up and touch the ball to the ground.

    

Questions? Contact shannonjo@acac.com.