When we want something badly, like optimal health, sometimes we have to do things that we don’t love to walk our path.  Take Burpees, for example. Some people really dislike burpees. For whatever reason –  be it their pounding heart, their exhausted muscles – all of these reasons to dislike the burpees can be over-ridden by our thoughts.

During this DIY, tell yourself how much you LOVE the exercises you don’t really like. Tell yourself that little white lie and just see what happens. Give yourself a WOOT WOOT! when you feel like giving up, and keep going anyway. It just might be that you feel super awesome for having done what you need to do with an awesome attitude to boot!

Remember, that above all things, doing the exercise correctly is a priority. You are practicing for life, so never let yourself be sloppy about your movement because its a reflection of how you live!


Can you tell how much I “love” Astavakrasana? Hope I fooled you! 😋


Equipmemt: Mat, Free Weights Band, jumprope

Part 1: Warm Up

10 Hip circles

10 Butt Kickers

10 Toy Soliders

10 Sampson Stretches

10 Quadruped Bird Dog Switch

10 Scorpions

400M Jog

Band on Ankles: 10 Side Step R/10 L – 10 Hip Ext R/10L

Band on Thighs: 10 Squats – 15 Clamshell R/15L – 20 GBHE

Part 2: Tabata ROMS – 8R 20/10 each set

Set 1: With band on thighs: Low Plank vs GBHE

Set 2: Jumping Jacks vs Prisoner Squats

Part 3: AMRAPS

Set 1: 10 Minutes

6 Push Ups

12 Thrusters

16 Bent Rows

24 Skaters

Set 2: 10 Minutes

6 Get Ups (mod 12 Rev X)

12 Stiff Leg DL

12 Walking Lunge + Hammer Curl

200M Run

Set 3: 10 Minutes

6 Burpees

12 Sumo HI Pull

12 Alternating Step up Hip Extension

50 M Sprint /50M Jog

Part 4: Jog + Mountain Climbers

400M jog, perform 50 MC’s along the way!

Part 5: Static Streching:

Thread the needle, hip flexor stretch, shoulder stretch.

Recovery posture 3 minutes



Gumsaba Outdoor Fitness Class schedule Tuesday 7/26/16

5:30AM Sunrise Danville Womens only class – Coach James – HIIT Tuesday

5:30AM Sunrise Danville Mens only class – Coach Joel – HIIT TRX Tuesday

6AM Sunup Lafayette Co-Ed class – Coach Jentry – HIIT TRX Tuesday

9AM Sunshine Walnut Creek Womens class – Coach James – HIIT Tuesday

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

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