Training Tips

3 exercises to prevent hunchback

Have you heard of kyphosis? It’s a common condition with another name that’s more familiar to most of us – hunchback. Address the condition with these 3 exercises shared by personal trainer Sarah Mahoney.

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Just say no – to winter hibernation!

The winter blues … the winter doldrums … we’re right at that time of year when many people feel challenged to remain committed to their exercise program. This could be due to the weather, or it could be a product of settling back into routine after the excitement of...

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Soothing your psoas muscle

The average American spends about 12-13 hours a day seated. One of the effects of all this sitting is a shortening and tightening of the hip flexors, including a major hip flexor, the psoas (SO-as) muscle. Certain sports like cycling and running also contribute to...

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How to do a hip hinge correctly

The hip hinge is great for mobility, strength, and balance. This movement can help keep the body injury free and prevent lower back pain when done properly, as PWC trainer Heather Boggess shows in this article.

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Training for a 5K race

Going from the couch to a 5K can be a daunting goal, but with some determination and dedication to your goal you can achieve it! Picking a particular race to focus on, such as the Turkey Trot 5K at PWC on Thanksgiving Day, provides a great goal and timeline to keep...

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Doing a push up: 3 options

Learn from PWC personal trainer Kim Cubbage about the push up exercise, one of the best and most simple exercise movements you can do. It activates nearly every muscle in your body, which yields toned muscles, increased endurance, and more.

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How to do the woodchop

The woodchop is a great exercise for both the upper and lower body and helps create a strong core. It can be performed holding a dumbbell or medicine ball in your hands. Always start with a smaller weight and work your way up. To do this exercise, first make sure that...

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Contact Us

540-445-5406

1005 Golf Drive
Culpeper, VA 22701


Regular Hours of Operation

Monday through Thursday:
5:30 am to 9:30 pm

Friday: 5:30 am to 9 pm

Saturday: 6 am to 3 pm

Sunday: 8 am to 3 pm

Holiday hours for Memorial Day

May 27, 2019: 7:00 am – 1:00 pm

(9:00 am – Spin & Retro Aerobics classes)