Many of you have been requesting to purchase the awesome bands we use in the warm ups. I just ordered a whole bunch in the resistance levels below! Nows the time go make your move. Order yours HERE.
Gray = Ultra Heavy
Purple = Extra Heavy
Blue = Heavy
Kathrine M. with form on point with banded squat!
Marvelous Monday DIY!
Equipment: Jumprope, Weights, Mat, Band, Timer
Part 1: Warm Up
10 Shin Grabs – 10 Ankle Grabs – 10 Windmills
Use Jumprope:
10 Side Bends – 10 Pass Thrus – 10 Overhead Squats – 10 Alternating Overhead Walking lunges
50 Skips on Jumprope
BANDWORK 1: On thighs (if youdont have a band pretend that you do! Use same concepts we work in class)
10 Bear Squat
10 Supermans
10 Glute Bridge Hip Extensions
BANDWORK 2: Lower legs or ankles
10 Side Lying leg lift R/10L
10 Leg Drops
20 Hi Plank Lateral Taps
5 Inchworm Push Ups
Part 2: Full R.O.M – Perform 3 Rounds
6 Good Mornings
8 Scapular Plane Raises
10 Prisoner Squats
12 Shoulder Rolls with weights in hand
16 Walking Lunges
20 Alternating Overhead Press (10R/10L)
24 Hi Knees
Part 3: Chippin Triplets
Set 1: 21/15/9
Cardio Burpees (Mod Skater Pairs)
Sumo Hi Pull
Push Press
Set 2: 21/15/9
Bent Rows
Jumping Jacks
Mountain Climber Pairs
Set 3: 21/15/9
Squat with Band on Thighs
Stiff Leg Deadlift
Glute Bridge Pullover
Set 4: 21/15/9
Bear Squats
Supermans
Bicycle Pairs
Part 4: Tabata 8 rounds, 4 of each alternating 20 seconds work/10 seconds rest and switch exercises.
Jumprope vs Low Plank Knee Tucks
Part 5: Static Stretching
Spinal Twists – Hip Stretch – Half Splits
Gumsaba Outdoor Fitness Class schedule Tuesday 3/8/16
5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Combo
5:30AM Sunrise Danville Mens class – Coach Joel – TRX Combo
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Combo
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Combo
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)