It can get amazingly chilly at camp in the winter, especially during the Sunrise classes. Its very VERY important that you have the proper attire on so that you don’t get sick, and so your systems can function at their best. There is a wide variety of great gear at Zappos, and their return policy is fantastic.

Please come to class going forward with the following gear on:

hat (this is SO important, you can always take it off; you need it-  in the cold your heat will escape from your head)

gloves (there is nothing as bad as freezing hands – another MUST).

long sleeve base layer  your muscles need to stay warm, and chill easily from the cold. Give them what they need with a base layer.

 Wind Breaker the wind adds a significant chill factor during the winter, so having a wind breaker is essential.

Its also really important that you drink plenty of water in the winter months. Most of us tend to pull back, if only because we aren’t super hot like the summertime. This is no way to treat your hard working body, so make sure you replace your fluids after you work out with plenty of water.

marcus

Marcus in his winter coat, its cold outside on our morning runs! 🙂 

 

Cold as Ice DIY!

Part 1: Warm up for 10 mins with dynamic movement. 

Part 2: Full Rom Set – Perform 3 Rounds with band on

10 Squats

10 Glute Bridge Flys 

10 Alternating Side Lunges

5 Push ups

3 Long Jumps

 

Run 400M

Part 3: Metcon Chippers

Set 1:  21/15/9

Pull Ups (or GB Pullover if you don’t have a bar)

Thrusters

Double unders (or double amount of skips)

Set 2: 16/12/10

Walking Lunge & Hammer Curl

Renegade Rows

Mountain Climber Pairs

 

Part 4: Tabata Core Topper Sets

Altnernate between exercises 4 of each 8 total 20 seconds work, 10 rest

Set 1: V Ups vs Low Plank

Set 2: Bicycles vs Hundreds

Set 3: Side plank R vs Side Plank L

 

Part 5: Long Cool Down Jog & Static Stretching

Gumsaba Outdoor Fitness Class schedule Tuesday 11/17/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX HIIT

5:30AM Sunrise Danville Mens class – Coach Joel – Med Ball Madness

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX HIIT

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX HIIT

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

12:00PM Cytosport Power Yoga – Coach Jentry (private class)