Though the power of the group is awesome, amazing fuel for your workout, sometimes its good to test your skills on your own! Its difficult to push yourself when no one is pushing you, it takes a strong internal compass and a will to finish what you start. Hit this DIY workout on your own one day this week if you miss class or need a great sweat. And remember we have modification list for so you can make it work for your body! And remember, most movements (including mobility) are on our you tube page in case you don’t know what a movement is!

Met Con DIY

Part 1: Warm Up for 8 minutes with dynamic movements that increase your heart rate steadily. 

Part 2: Full R.O.M. Set – Perform 3 Rounds

6 Renegade Rows

8 Split Fly

10 Walking Lunges

12 GB Chest Fly

30 Skips on Jumprope (if you don’t have a rope hi knees can be your modification)

Part 3: Metcon – Perform 4 rounds

6 Burpees

12 Bent Rows

12 Thrusters

12 Glute Bridge + Pullover

12 Plank Up Downs

12 Bulgarian Lunges 6R/6L


Part 4: Run 1 mile for time

Part 5: Cool Down Mobility: Soleus Release & Back Release. 

Congrats to our awesome running team who enjoyed a run around the Lafayette Reservoir last weekend. The next running team meet up is 7/26. Click here for details.


Gumsaba Outdoor Fitness Class schedule Tuesday 7/14/15:

5:30AM Sunrise Danville Womens only class – Coach Karen – Cardio Core Crush

5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Interval Training

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Cardio Core Crush

9AM Sunshine Walnut Creek Womens class – Coach Jentry – Cardio Core Crush

11:00AM Cytosport Strength Training & Power – Coach Briana (private class)

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