What a beautiful weekend we have had here in the East Bay. Yet another storm has blessed us with much needed rain. A few Gumsaba clients and coaches were out sweating and celebrating…we may have gotten wet and some of us may have gotten a bit muddy, but we all came out better for having done it!
Enjoy the photos from the weekend, and CLICK HERE to see all of our upcoming events and join the fun!
🙂 Coach Michelle
HIIT REPS DIY
Equipment: Bands, Jumpropes, White Board
Part 1: 10 each – Perform1X
Calf Raises, Squats, shin grabs, ankle grabs, toy soldiers, heel walks, sampsons
+ 400M Jog
Part 2A: R.O.M. – Perform 2X
10 Skaters
10 Jumping Jacks
10 Backward Walking Lunges
10 Supermans
5 Inchworm Push Ups
Part 2B: Banded Activation – click here to buy a band!
Band on thighs: Perform 3X
15 squats
15 GBHE
Band on Ankles: Perform 1X
10 side step R/10 side step L
10 Hip extension R/10 Hip Extension L
10 Monster walks Forward/10 Monster walks backward
Part 3: Interval Training
Set 1: 60 seconds work/10 seconds rest – perform 2X
Alternating Single Leg sit and stand
Hi Plank to Down Dog
Walking Lunges
Alternating Single Leg Glute Bridge
Set 2: 45 seconds work/15 seconds rest – perform 2X
Squat with weights on shoulders
Hi Plank Knee Tucks
Walking Lunge & Hammer Curl
Glute Bridge HOLD + Fly
Set 3: 30 seconds work/10 seconds rest – perform 2X
Pulsing Squats
Renegade Rows
Jumprope
GBHE + Pullover
Set 4: 20 seconds work/10 seconds rest – perform 2X
Thrusters
Mountain Climbers
Pulsing Lunge R
Pulsing Lunge L
Set 5: 20 seconds work/10 seconds rest – perform 2X
Push ups
Sprinter Start R
Sprinter Start L
Hi Knees
Part 4: Core Recovery 20 seconds work/10 seconds rest: Perform 1X
Low Plank Body Saw
Yogic Bicycles
Low Plank Knee Tucks
Ab Burners
Side Plank Rotation R
Side Plank Rotation L
Reverse Crunches
Low Plank Iso
Part 5: Stretch and Mobilize! See videos on our you tube page.
Gumsaba Outdoor Fitness Class schedule Tuesday 4/12/16
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Push
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Push
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Push
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Push
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
11:00AM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)