Self care is an essential part of the good life experience. Times like the holidays tend to dim the importance of self, but we know we can’t give well with out being well. So, don’t let your fitness or healthy eating routine slip this time of year. Make sure you are getting in your daily exercise, whether at Boot Camp or doing this wonderful DIY. And, we have provided tons of healthy tasty recipes for you to enjoy guilt free this holiday season so get cookin’ with the good stuff by accessing our RECIPES! To your health, Coach Michelle
Gift to self DIY!
Equipment: Jumprope, Mat, weights
Part 1: Warm Up for 10 minutes with your band and/or dynamic movement.
Part 2: Tabata Reps – perform 8 rounds alternating between these two exercises with 20 seconds work and 10 seconds rest
Backwards walking Lunges
Hi Plank Cross Knee Tucks
Part 3: Sets
Set 1: Perform 3 Rounds
6 Supermans
12 Walking Lunges with Curl
60 Skips on Jumprope OR 10 Double Unders
Set 2: Perform 3 Rounds
6 Commando Push Ups
12 Front Squats
12 Skater Pairs
Set 3: Perform 3 Rounds
6 Burpees
12 Thrusters
12 Mountain Climber Pairs
Set 4:
6 Diamond Push Ups (modify with Glute Bridge Skull Crusher)
12 Sumo Hi Pull
12 Jumping Jacks
Run 400M
Part 4: Ab Tabatas – 20 seconds work and 10 seconds rest
Set 1: Perform 2 Times
Long arm Crunch
Reverse Crunch
Flutter Kicks
GBHE Pulse
Set 2: Perform 2 Times
Right Side Low Plank Crunch
Left Side Low Plank Crunch
Jack Knife Sit Up R
Jack Knife L Sit Up
Part 5: Pick your fave mobility from our YOU TUBE CHANNEL
Gumsaba Fitness Class schedule Wednesday 12/9/15
5:30AM Sunrise Danville Womens only class – Coach Karen – Sets N Reps
6AM Sunup Moraga Womens only Class – Coach Briana & Coach James – Circuit Works
8:15AM Sunrise Moraga Womens only Class – Coach Briana & Coach Joel – Circuit Works
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Move Out
11:00AM Cytosport Boot camp Lite Benicia – Coach Joel (private class) All Levels Boot Camp
12:00PM Cytosport Boot camp Benicia – Coach Joel (private class) Boot Camp
2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)