The M & TH 7:10 Walnut Creek class and 8:15 TH Yoga Summer classes have been wonderful, but all good things come to an end! If you super sad that these classes are ending, please email michelle@gumsaba.com with feedback so that I can plan for the future.

Now, on to the hot stuff! If you can’t make it to class today here is a workout for your muscle burning pleasure. Enjoy your Monday! 🙂 Coach M

HIIT Monday!

Equip: Jumprope, Mat, Weights

Part 1: Warm up with dynamic movement for 5 minutes

PART 2: ROM Perform only 1 round of this set 50 seconds work/10 seconds rest 

Set 1:

 Alternating single leg sit down & stand up

Alternating GB Hip Ext

Wall Sit

Supermans

Alt Step Up + Hip Extension

Alternating Hi Plank to Down dog 

200M Jog

Part 3: HIIT TABATA 20 work/10 Rest

Set 1: Push Up – Jump Squat – Thrusters – V Ups – 2 rounds

1 minute rest

Set 2: Jumprope – Mountain Climbers – Sumo Hi Pull – Flutter Kicks – 2 rounds

1 minute Rest

Set 3: Bulgarian Lunge R – Bulgarian Lunge L – Burpees – Low Plank – 2 rounds

Part 4: CORE POWER- perform 3 rounds

12 Side Bend with weights 12R/12L

12 Overhead Walking Lunges w jumprope

24 Slow Bicycles

6 OH Squats with Jumprope

6 V Crunch R

6 V Crunch L

Part 5: Stretch with jumprope

 

Gumsaba Outdoor Fitness Class schedule Tuesday 8/18/15:

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

5:30AM Sunrise Danville Mens class – Coach Joel – TRX Intervals

6AM Sunup Rudgear Park Co-Ed class – Coach Jentry – Chipper Tuesday

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

11:00AM Cytosport Metabolic Conditioning – Coach Briana (private class)

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