Burpees are my favorite exercise. They cover just about everything, stability, flexibility, mobility, strength, cardio and of course function! There is no better test of physical health than a burpee in my humble opinion. Instead of going through the technique, I am going to provide a video progression of burpees so that you can build your burpee from the ground up. And always remember, your body is a gift, so keep on giving it the love and exercise it needs and it will give back to you 10 fold! To your health, Coach Michelle

Stage 1: Nail your air time and landing:

Stage 2: Walk to Plank:

Stage 3: Cardio Burpee:

Stage 4: Cardio Burpee to Kneeling Push Up

Stage 5: Gumsaba Standard Burpee

NOTE: There are many ways to do burpees. What I have given you here is the Gumsaba progression. This does not mean that other ways are wrong. There is an added focus in the Gumsaba Standard burpee to stabilize the low back and shoulder girdle in order to prevent injury. 


Gumsaba Fitness Class schedule Wednesday 9/14/16

5:30AM Sunrise Danville Womens only class – Coach Karen – Ladder Drill

6AM Sunup Moraga Womens only Class – Coach Briana – Ladder Drill

9:30AM Sunshine Orinda Sleepy Hollow Co Ed PRIVATE Class – Coach James – HIIT Humpday

8:15AM Sunshine Moraga Womens only Class – Coach Briana & Coach Kristin – Ladder Drill

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Ladder Drill

11:00AM Cytosport Next Level In Trinity – Coach Michelle (private class)

12:00AM Cytosport All Levels HIIT – Coach Michelle (private class)

12:30AM Cytosport All Levels Trigger Point Rolling – Coach Michelle (private class)

2PM Cytosport Hatha Yoga – Coach Michelle D. (private class)