Wishing you a peaceful, healthy and joyful celebration of Freedom today and every day. Happy Fourth to all! 🙂 Coach Michelle
HIIT Freedom
Equipment: Timer + Jumprope
Part 1: Warm Up – 10 each
Alternating Shin Grabs – Butt Kickers – Ankle Grabs – Sumo Squats – Toy Soldiers – 400M Jog
Part 2: FP & ROM Intervals 60/10
Skaters
Single Leg Alternating Sit Down & Stand ups (mod 2 legs)
Hold Bird Dog R/L 30 seconds each
GBHE R/L 30 seconds each
Alternating Supermans (R Leg + L arm – L Leg + R Arm)
Hi Plank Hold
Alternating Side Lunges
400M Jog
Part 3: Medium Intensity Intervals
Set 1: 45/15 Perform 2X
Step Back Lunge & Hammer Curl
Jumping Jacks
Bent Rows
Alternating Push Press
Jumprope
200M Jog
Set 2: 30/10 Perform 3X
Step Up + Hip Extension R
Step Up + Hip Extension L
Single Arm Row R, R Leg back with option to lift off ground
Single Arm Row L, L Leg back with option to lift off ground
Mountain Climbers
200M Jog
Set 3: 20/10 Perform 3X
Pulsing Lunges R
Lizard Push Up R
Pulsing Lunges L
Lizard Push Up L
200M Jog
Set 4: 20/10 Perform 2X
Sprinter Start R
Single Arm Hi Plank R (keep pelvis stable)
Sprinter Start L
Single Arm Hi Plank L
Part 4: Core Focus AMRAP 10 Minutes
10 Knees To Elbows
15 Ab Burners
20 Yogi Bicycles
30 Flutter kicks
Shuttle Run 5Y/10Y/20Y
Part 5: Stretch – 30 seconds per stretch/side
On back with Jumprope: hamstrings, inner thighs, twist, thread the needle.
Standing: Deltoids, triceps, chest, neck rolls
Gumsaba Outdoor Fitness Class schedule Tuesday 7/5/16
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Endurance
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Endurance
6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Endurance
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Endurance
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)