Its a hard knocks life. Being able to pull your weight when times are tough is imperative. Whenever you add weight bearing to an activity you also add risk. Be smart. Go a little slower with these exercises the first round. Then on the second round challenge yourself to keep perfect form and pick up pace. If things start to break down SLOW DOWN.
Never forget, its not about finishing first, its about MOVING BETTER! Happy Sweating! 🙂 Coach Michelle
Grab Yo’ Weights!
Get nice and warm with some dynamic movement and stretching!
10 Stiff Leg Dead lifts
10 Walking Lunges with weights
10 Glute Bridge Pullover
10 Bent Rows
10 Wall Sit Hammer Curl
12 Alternating Step back lunge & bicep curl
12 Tricep Press
12 Glute Bridge Fly
12 Alternating Renegade Row
12 Alternating Knee Tucks
12 Glute Bridge Pullover
10 Plank Press ups
10 Reverse Crunch
10 Full Sit up
10 Leg Drops
10 Knees To Elbows
Part 4: Cardio HIIT
20 seconds of work – 10 seconds rest
Hi intensity Jumprope vs Cardio Burpees
8 rounds total, 4 of each alternating
Stretch standing for at least 5 mins. Focus on posterior chain.
Gumsaba Fitness Class schedule Wednesday 7/9/14
5:30AM Womens only Sunrise class – Coach Karen – Grab your weights.
6AM Sunup Moraga Womens only Class – Coach Briana – Grab your weights.
7:10AM Sunshine Walnut Creek Womens only class – Coach Jentry – Grab your weights.
8:15AM Sunrise Moraga Womens only Class – Coach Briana – Grab your weights.
9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Grab your weights.
11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Doubles
12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Singles