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Your gift certificate will be printed on card stock with the message you leave in your comments and sent directly to the recipient.



Part 1: Warm up to a sweat – 10 minutes. 

Part 2: ROM Intervals 30/10

Alternating Sit and Stand ups – if this bothers your knees then sit down stand ups with both feet

Backward Walking Lunges

Hi Plank Knee tucks

Alternating Step Ups w/Hip Extension

Alternating Single Leg GB HE

GBHE + Fly

Alternating Leg Drops

Reverse Crunches


Part 3: Tabata Cardio 20/10

Set 1: Perform 2X

Sprinter Start R – Sprinter Start L – Push Press – Renegade Rows

Set 2: Perform 2X

Mountain Climbers – Push Ups – Sumo HI Pull – Jumprope

Set 3: Perform 2X

Dive Bomber Push Ups (mod GB Chest press) – Hi Knees – V Ups – Jump Squats (mod Pulsing)

Set 4: Perform 2X

Bent Flys – Jump Lunges – Burpees – Flying Jacks (mod jumping jacks)

Part 4: Move and WORK!

Do 60 Walking Lunges along a 400M Run – break up as you like. 

Do 60 Skaters along a 400M Run – break up as you like. 

Perform 3 rounds of 20 ab Burners + 10 K2E + 10 Double Unders

Part 5: Stretch & Moblize Hips!

Gumsaba Fitness Class schedule Wednesday 12/2/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Met Con Wednesday

6AM Sunup Moraga Womens only Class – Coach Briana – Met Con Wednesday

8:15AM Sunrise Moraga Womens only Class – Coach Briana & Coach Joel – Met Con Wednesday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Met Con Wednesday

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Two Fer

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Two Fer

2PM Cytosport Gentle Yoga – Coach Michelle D. (private class)