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


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


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)