This weather is just awesome! Love the crisp air and the fact that we are getting some rain this week. Please make sure you are LAYERING UP with hats, gloves and base layers and rain coat if needed. Its super important to keep your body warm when its this cold. We want you to stay healthy through the winter, and exercise is a big part of that goal. We are a rain or shine program, so you need to be prepared for all the elements!

Click here for winter boot camp gear suggestions. And remember our Sports Basement discount party is on 12/2 at SB in WC – get 20% off your winter gear there!

moraga                     Our Moraga Sunrise Boot camp at the chilliest day of this year yet – a balmy 38 degrees. They were all prepared!

Work Well Monday*

Warm up with dynamic movement for 5 minutes

Part 1: Strength sets

Set 1: 12 each

Goblet Sumo Squat


Walking Lunge & Curl

Push Ups

Shuttle Run

3 Rounds

Set 2: 12 each


Renegade Rows

Stiff Leg Deadlift

Cardio Burpees

100M Out and back run

12 each – 3 rounds

Part 2: Cardio Breakdown – R1:20/R2:16/R3:12

Jumping jacks


Hi Knees

Box Jumps (mod step up knee with weights)

Jog 200M

3 rounds decreasing reps by 4 each round

Part 3: Abdominator 20 seconds each – rest

Low Plank

Toe Taps

Hi Plank

Reverse Crunch

Low plank – 10 seconds R leg to R Tri/10 seconds L to L tri


Hi Plank – 10 seconds R leg to R Tri/10 seconds L to L tri

Ab Burner

Cool Down Jog

Mobilize and or Stretch Hips, Hammies, Quads


Gumsaba Fitness Class schedule Monday 11/17/14

5:30AM Womens only Sunrise class – Coach Briana – Strength Training Sets

5:30AM Sunrise Danville Mens only class – Coach Joel – Strength Training Sets

6AM Sunup Moraga Womens only Class – Coach Michelle – TRX BOSU KB MASH UP

8:15AM Sunrise Moraga Womens only Class – Coach Michelle – TRX BOSU KB MASH UP

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Strength Training Sets

11:00 PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class)

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

4PM Cytosport Vinyasa Flow Yoga – Coach Michelle D. (private class)


*All workouts are created by Michelle Brown and are the property of Gumsaba Fitness Programs.