One of the greatest gifts that we can give you from Gumsaba is the ability to Do It Yourself! We love that you know your body and your mind so well that you can push yourself no matter where you are and who you are with and keep great form while you are at it. Enjoy this super duper DIY and have a most wonderful Tuesday! 🙂 Coach M



Super Sets with Tabata on Top!

Part 1: Couch Stretch and Glute Stretch – 45 seconds each/side

Part 2: ROM set – Perform 3 rounds

10 Skaters

8 Thrusters

6 Push Ups

30 skips on jumprope

Part 3: Supersets: Perform 3 rounds of each, then run

Set 1: 12 Walking Lunge & curl & 12 GB Chest Fly

Run 200M

Set 2: 10 Sumo Hi Pull & 10 Commando Push Ups

Run 200M

Set 3: 12 Box Jumps & 12 Dips Run

Run 200M

Set 4: 10 Split Raises & 10 V Ups

Run 200M

Part 4: Tabatas 8 rounds of each set, 20 seconds work/10 seconds rest

Set 1: Mountain Climbers vs Skaters

Set 2: Low Plank vs Reverse Crunch

Set 3: Burpees vs Bicycles

Part 5: Calf Release, VMO Release & Piriformis Release

  Gumsaba Fitness Class schedule Wednesday 5/27/15

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

6AM Sunup Moraga Womens only Class – Coach Michelle – TRX Intervals

8:15AM Sunrise Moraga Womens only Class – Coach Michelle – TRX Intervals

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

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

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

2PM Cytosport Vinyasa Flow Yoga – Coach Michelle D (private class)