One of the great gifts Gumsaba can give you is the ability to do your workout on your own. Sometimes it’s hard to find the motivation to start, but once you get going, its smooth sailing. You know you will feel incredibly grateful that you took the time out for your health when you are done. Here are some key thoughts to motivate you and get you through this DIY today in case you need them! 🙂 Coach Michelle

• Your mind needs this as much as your body. Stress levels decrease immediately when you exercise!

• Bad cholesterol levels, specifically triglyceride levels, drop immediately after exercise, and HDL levels (good cholesterol) rise! Do it for the health of your blood and your heart.

• Some people don’t have the gift of movement, you DO. Do it for THEM.

• You have done much harder things than a workout in your life, get it done.

• This workout will take less thank 4% of your day.

• Your brain will work better after you finish this workout.

• Working out releases feel good hormones, so if you want to feel GREAT, do it daily!


The Moraga Sunshine Boot Camp Rocking their Fitness!

DIY Tuesday!

Part 1: Warm Up well with dynamic movement

Part 2: Full ROM Set – Perform 3 rounds

6 Supermans

6 Squats

6 R Step Back Lunges

6 L Step Back Lunges

6 Push ups

Part 3: Metcon AMRAP – 16 Minutes

24 Mountain Climbers

20 Skaters

16 Walking Lunges with Biceps Curl

12 Thrusters

8 V Ups

6 Burpees

Part 4: Tabata: 20 seconds of work/10 seconds alternating between exercises

Hi Knees

Jumping Jacks

4 rounds

Part 5: Pigeon pose 30 seconds per side. Scorpion, calf stretch, quad stretch.

Gumsaba Fitness Class schedule Wednesday 9/30/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Chip It Humpday

6AM Sunup Moraga Womens only Class – Coach Briana – Chip It Humpday

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Chip It Humpday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Chip It Humpday

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Intervals

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX HIIT by Numbers

2PM Cytosport Gentle Yoga – Coach Michelle D. (private class)