Mondays are never a drag when you do what you love!…

Cheers to another week filled hard work done well, and fueled by a passion for self betterment and the greater good. Cheers, Coach Michelle


The Danville mens class rocking MET CON AMRAPS to start their monday!

Motivated Monday

Equipment: Bands + Jumpropes + White Board

Part 1: 10 Calf Raises – 10 Shin Grabs – 10 Sampsons – 10 Toy Soldiers – 400M Jog

Part 2: Full Rom Set – Perform 2 rounds with band on thighs if you have one (remove to skip rope)

20 GBHE with rainbow arms

20 Supermans

20 Squats

50 Skips on Jumprope


Part 3: Met Con AMRAPS: perform as many rounds as possible in the given time. 

Set 1: 10 Minutes

10 Thrusters

10 GB Flys

10 GBHE + Pullover

100M Sprint & Jog back


Set 2: 8 Minutes

8 Alternating Split Raises

8 Walking Lunge with Overhead Press

8 Push Ups

Shuttle Run (10Y/15Y/20Y)


Set 3: 6 Minutes

6 Sprinter Start R/6 Sprinter Start L

6 Cardio Burpees

6 V Ups

60 skips on jumprope


Part 4: Interval Core

Set 1: 20 work/10 rest

Low Plank

Yogic Bicycles

Side Plank R

Side Plank L



Set 2: 20 work/10 rest

Mountain Climbers

Ab Burners

Plank Jacks

Reverse Crunches



Part 5: Thread the needle, prone shoulder stretch and spinal twists. Check the Gumsaba YOUTUBE page for mobility!


Gumsaba Fitness Class schedule Tuesday 4/19/16

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Mini Circuit

5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Mini Circuit

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

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Mini Circuit

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

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