It’s great to push your body, all those endorphins, a great sweat…we love it! It’s also great to know when your body needs rest or a lighter work load. Remember that just because you can do something does not mean you should do it! If you are feeling tired, or worn out, mentally fatigued, take it easy on yourself. In a group setting that can be challenging because the momentum of the group feels like it’s pushing you along, but your pace is really up to you. For many of us Type A’s, its harder to pull back on a workout then to push hard.

Treat your body as it needs to be treated in each moment. Its not meant to go mock 50 every time you workout. It will wear out, fatigue and get injured! Show respect for the beautiful machine you call home. Be mindful of the current state of affairs in both your mind and your body. This will help you  prevent injuries and allow you to continue to really get after your workouts on the days that feel fantastic!


Part 1: Ready to workout roll out.

Part 2: Dynamic Warm Up

Jog 200M + 5 min stretching

Part 3: Do 4 rounds of the following as quickly as possible while maintaining good form

20 Kettle Bell Swings

15 Jump Squats (mod squat calf raise)

10 Push Ups

Part 4: TABATA Stationary bike


8 rounds.

(if a bike is not available jumprope)

Part 5: Hold stretches for 30 seconds each:

Hamstrings – Hips – Quads – Chest – Triceps


Walnut Creek Womens Boot Camp

The Womens Walnut Creek Boot Camp getting after TRX CARDIO TUESDAY!

Gumsaba Fitness Class schedule Wednesday 1/21/15

5:30AM Womens only Sunrise class – Coach Karen – Core Cardio Bliss

6AM Sunup Moraga Womens only Class – Coach Briana – Circuit Training

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Circuit Training

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Core Cardio Bliss

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Cardio Core

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Body Rock

4PM Teen Athletic Conditioning – Coach Joel – Strength Training