You know how a few days without movement can really weigh you down so no matter what keep moving! I know how busy you are, but your health is a priority. It is especially important to exercise during stressful and busy times. If you can’t make it to class, do a DIY or take a jog, hike and a nice long stretch. Remember that every little bit counts. If you don’t have an hour, do a half hour.
This DIY is power packed! Make sure you do plenty of stretching and mobility at the end if you choose to take it on!
Heres to moving forward and to the bright beautiful healthy future! :) Coach M
Moving Forward Monday DIY
Part 1: Warm Up with…
6 Squats
10 Toy Soldiers
5 Squats
10 Knee Grabs
4 Squats
10 Jumping Jacks
3 Squats
10 Ankle Grabs
2 Squats
10 Skaters
1 squat
10 Mountain Climbers
Jog 200M
Stretch 3 Mins
PART 2: FULL ROM Tabatas
Set 1: Skater vs Hi Plank Knee Tucks – alternate 8 rounds 20 sec work/10 sec rest
Set 2: Glute Bridge Hip Ext vs Bent Row – alternate 8 rounds 20 sec work/10 sec rest
Part 3: Chippers
Set 1: 21/15/9
Stiff Leg Deadlifts
Triceps Kickback
Jog 200M
Set 2: 21/15/9
Sumo Hi Pull
Plank up Downs
Jog 200M
Set 3: 16/12/10
Arnold Press vs
Walking Lunge & Curl
Jog 200M
Set 4: 16/12/10
GB Chest Fly vs Renegade Rows
Jog 200M
Part 4: Glute Blast
20 seconds of work – 10 seconds rest switch – 2 rounds
Sprinter Start R
Sprinter Start L
Quadruped Lateral Wheel kick R
Quadruped Lateral Wheel kick R
Oblique Crunch R
Oblique Crunch L
Big Rainbow R
Touchdown R
Big Rainbow L
Touchdown L
Part 5: Static Stretch Shoulders, Hamstring, Glutes
Gumsaba Outdoor Fitness Class schedule Tuesday 4/21/15:
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Intervals
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Intervals
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Intervals
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Intervals
11:00AM Cytosport Strength Training & Power – Coach Briana (private class)
12:00PM Cytosport Power Yoga – Coach Jentry (private class)