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May Exercise of the Month

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

Monday, May 8 | 11:00am | Training Area
Join Shannon for a FREE group training session and learn how to properly perform each movement. Contact Shannon at shannonjo@acac.com to sign up or learn more.

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

8 Box Burpees

Place your hands on a box and step your feet out so that you are in a high plank position. Make sure your arms and body are straight. Jump your feet in, stand straight up, and put your arms overhead while performing a small hop in place to finish. Repeat 8 times. To regress this exercise: use a higher box and / or step in and out instead of jumping. To progress this exercise: do not use a box; place hands on the ground, jump feet out, jump feet in, and finish with a hop.

10 TRX Prone Rows

Stand with your feet shoulder-width apart, holding onto the TRX handles. Starting with straight arms and palms facing down towards the ground, pull yourself in while squeezing your shoulder blades together. Move your hands and elbows in a straight line back. Make sure your body stays straight and repeat this movement 10 times. To regress this exercise: walk your feet backwards, making yourself more perpendicular to the ground. To progress this exercise: walk your feet inward, making yourself more parallel to the ground.

10 Ball Slams

Stand with your feet shoulder-width apart, knees slightly bent and with a non-bounce medicine ball held overhead. Throw the ball down to the ground in front of your feet with as much force as possible. Exhale during the movement and contract the abs. Pick the ball up from squat position and repeat movement 10 times. To regress this exercise: use 10 pound medicine ball and / or take a short break in between each repetition. To progress this exercise: use 20 pound medicine ball and / or take less of a break in between each repetition.

10 Single Leg Mountain Climbers

Get into a high plank position. Place your hands directly beneath your shoulders with your fingers facing forward and slightly out. Keep your core engaged by squeezing your stomach muscles. Your body should be in a straight line. Lift one foot and begin bending the knees as your pull it up between the front of your body and the floor. Don’t let either of your knees sag or come into contact with the floor. Repeat this motion one side at a time with 10 repetitions each. To regress this exercise: rest forearms on a high box or bench while tucking your knees in. To progress this exercise: perform 14 repetitions on each side.

Sled Push

Grasp the top of the poles on the end of the sled a few inches from the top. Leaning into the sled with your arms fully extended, push the sled as fast as possible, focusing on extending your hips and knees and pushing through the balls of your feet. Make sure to keep your back straight. Push the sled down to the end of the green turf, take poles out and place on either side of the sled and push sled back to starting position. To regress this exercise: walk the sled down and back. To progress this exercise: add additional weight to the sled.