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 

squat w band

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


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)