When it comes to exercise excuses abound. I’m too busy, I didn’t get enough sleep, I’m too out of shape. The only solution to this problem is to do yourself a favor and MAKE IT HAPPEN! Sometimes that means cutting out things that don’t serve you. Exercise can help you break the cycle of unhealthy habits if you are consistent with it.

We feel a billion times better after a good workout, so don’t let a day go by without getting a little sweat on. It’s the gift that keeps on giving.

To your health…:) Coach M


The Sunrise Danville Boot Camp is held at MVHS and Oak Hill on Fridays during the summer months. 

Cardio Core Blast!


Part 1: Blissful Horizon Warm Up

Part 2: 8 minute AMRAP

5 burpees

10 V ups

15 Squats

1 Shuttle Run

Part 3: TABATA 20 seconds work, 10 seconds rest 8R

High Knees vs Plank Up Downs

JOG 400M

Part 4: 10 minute AMRAP

6 Get ups

8 Push Ups

16 Walking Lunges

20 Mountain Climbers

100M out and back Run

Part 5:  Bicycles vs GB Pulse Tabata: 8 rounds (4 of each exercise alternating) 20 work/10 rest

Part 6: 8 Minute AMRAP

5 navy seal ups

10 Push Press

15 Sumo Hi Pull

20 Skaters

50Y Sprint out and jog back

Part 7: TABATA 20/10 8 rounds

Jumprope (mod Box jump or step up)

Low Plank

Reverse Crunch

Ab Burner


Part 8: Cool Down 400M Jog. Stretch with jump rope – hamstrings, hips, groin, spinal twists. 


Gumsaba Outdoor Fitness Class schedule Tuesday 6/16/15:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Bosu KB Slamdown

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

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Obstacle Course Chipper

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Bosu KB Slamdown

11:00AM Cytosport Strength Training & Power – Coach Briana (private class)

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