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
Set 2: 30 second Intervals
Wall Sit Hammer Curl – Bent Rows – R Bulgarian Lunge- L Bulgarian Lunge
Set 3: 45 second Intervals
Still Leg Deadlift – Burpees – Thrusters – Glute Bridge Fly
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)