Be Merry DIY!

It’s a festive time of year and there is no better time for a good merry sweat than RIGHT NOW! Enjoy this DIY as you cruise through the holidays with a fit and healthy body. Fitness sure does come in handy…

I was very thankful for my personal fitness yesterday as I hiked through what became about 3 feet of snow. At first the trail was well traveled, but as I got deeper into the snowy trek I found myself knee deep in powder. I had to laugh when I realized I had at least a mile and a half of this deep stuff to go! Gratitude was all I felt as my body was ready for the task and worked my way back home one step at a time. There was so much untouched snow! I had to break the perfectly smooth surface and make a snow angel for you guys.

Lesson of the day…when the going gets tough… SMILE AND BE MERRY!

And maybe bring snow shoes next time.

🙂 Coach Michelle

Be Merry DIY!

Equip: Jumprope + Mat + Weights + Elevated surface for stepping up

Part 1: Warm Up for 10 minutes with dynamics and a band if you have one! 

PART 2: R.O.M. Perform 3X

8 Push Press

8 Prisoner Squat 

8 Renegade Rows

8 Push Ups

50 Skips on Jumprope

PART 3: Interval Training

Set 1: 45 Seconds work/10 seconds rest

Sumo Hi Pull – Walking Lunges – Alternating Step Up with Hip extension – Hi Plank Knee tucks

REPEAT

Set 2: 30 second Intervals 

Wall Sit Hammer Curl – Bent Rows – R Bulgarian Lunge- L Bulgarian Lunge

REPEAT

Set 3: 45 second Intervals

Still Leg Deadlift – Burpees – Thrusters – Glute Bridge Fly

REPEAT

Run 1 Mile

PART 4: Count Out

Set 1: Perform 3X

12 Commando Push Ups/12V Ups/6 get ups/50 Hi Knees

Set 2: Perform 3X

12 Plank up Downs/12 Side Plank row R/12L/36 skaters 

PART 5: Spinal twists & static shoulder, chest, quad stretching.

Gumsaba Outdoor Fitness Class schedule Tuesday 12/15/15:

5:30AM Sunrise Danville Womens Class – Coach Briana – Two For Tuesday!

5:30AM Sunrise Danville Mens class – Coach Joel – Two For Tuesday TRX

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Two For Tuesday TRX

9AM Sunshine Walnut Creek Womens class – Coach Jentry – Two For Tuesday

11:00AM Cytosport Powert Training – Coach Briana (private class) Take Flyte Tabatas 

12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry. (private class)