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)