Before we know it, the calendar will flip and we will be paving our way through 2016. With the New Year comes new GUMSABA CLASSES!
Beginning on 1/4/2016 we are adding 2 NEW class times:
Thursday 6am Joaquin Moraga Intermediate
Thursday 8:15am at Moraga Commons Park
Our newest Gumsaba Coach, James Dever will be running these new classes. I know you will welcome him to class with your best effort and New Year Spirit!
As we fly toward the New year, don’t let time pass between workouts! For those of you who don’t want to play with us in the rain, here’s a DIY for your rainy Monday. 🙂 Coach M
Its raining cats and dogs, but you still need to work out!
Rainy Day DIY!
Equipment: jumprope, mat, weights, elevated surface for step up, timer
Part 1: Warm Up with your jumprope:
10 of each, 1 round:
Pass Thrus, Side Bends, Overhead Squats, Overhead Lunges & 50 skips
Part 2: ROM – Perform 3 Rounds
12 Backward Walking Lunges
10 GBHE Fly
6 Commando Push Ups
4 Cardio Burpees (no push up)
Part 3: Interval Training 60 seconds work – 10 seconds to rest & switch exercises
Set 1: Perform 1 Round
Alternating Single Leg Sit Down & Stand Up
Step Up w/ Hip Extension
High Plank Cross Tucks
JOG, ROW OR BIKE 5 Minutes
Part 4: Core Tabata Sets 20 seconds HARD work/10 rest
Set 1: Perform 2 Rounds
Set 2: Perform 2 Rounds
Long Arm Crunch
Set 3: Perform 2 Rounds
Set 4: Perform 2 Rounds
Sprinter Start R
Sprinter Start L
Part 5: Jog 1 mile then mobilize & stretch hips
FOR MORE MOBILITY AND STRETCHING IDEAS VISIT OUR YOU TUBE PAGE!
Gumsaba Outdoor Fitness Class schedule Tuesday 12/22/15:
5:30AM Sunrise Danville Womens Class – Coach Michelle – CHIP AND RUN
5:30AM Sunrise Danville Mens class – Coach Joel – CHIP AND RUN
6AM Sunup Lafayette Co-Ed class – Coach Jentry – CHIP AND RUN
9AM Sunshine Walnut Creek Womens class – Coach Michelle – CHIP AND RUN
11:00AM Cytosport Powert Training – Coach Briana (private class) AMRAP ATTACK
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry. (private class)