As much as we all love to get a good sweat on, most of us loathe the pain and time it takes to stretch and mobilize. Just remember, anything worth having is going to make you work, and these to elements of fitness are critical not only to your longevity in your workouts, but your lifelong wellness.
Your mobility training doesn’t have to take more than 10 minutes of your day and can be done with one or two lacrosse balls. We sell them for $5 each, or you can buy (or forage!) your own. We practice simple and succinct mobility drills in class. Pick one drill to work for one week.  Do it once or twice per day and you will see a noticeable difference in that area. The more you do it the less it will hurt. Check out mobility drills at this link.

Flexibility requires prolonged stretching. Again, pick one area to focus on – the hamstrings are a great one to start with. Hold the stretch for 90 seconds per side once or twice a day after you have been moving. Do not try this if you have been sitting in a chair for a while. After a workout, walk or some basic activity like house cleaning is a good time. After 7 days of this you will feel a noticeable difference. Read more HERE.

walnut creek boot camp

Prolonged stretching after the Sunshine Walnut Creek women’s boot camp TRX Circuit. 

Push and Pull Set DIY

Part 1: Get warmed up with dynamics for 5-10 mins

Part 2: Doublets

Set 1: 3 Rounds

12 Walking Lunge & Biceps Curl

12 Push ups

Set 2: 3 rounds

12 Push Press

12 Sumo Hi Pull

Set 3: 3 rounds

12 Plank Up Downs

12 Bent Rows

Set 4: 3 rounds

12 Thrusters

12 Renegade Rows

Set 5: 3 rounds

12 Glute Bridge Pullovers

12 Triceps Press

Set 6: 3 rounds

12 Skier (Cardio) Burpee

12 Glute Bridge Chest Fly

Part 2: Run 400M

Part 3: 6 pack Attack tabata 20/10

Set 1:

Low Plank


Side Plank R

Side Plank L


Set 2:

Hi Plank Knee Tucks

Knees To Elbows

Plank Jacks

Reverse Crunch


Part 4: Cool down jog and prolonged stretching of hamstrings, quads, shoulders and chest. 

Gumsaba Outdoor Fitness Class schedule Tuesday 2/24/15:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Circuit

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

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

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Circuit

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

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