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
repeat
Set 2: 20 work/10 rest
Mountain Climbers
Ab Burners
Plank Jacks
Reverse Crunches
repeat
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)