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

8 Supermans

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

Bent Rows

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

Slow Bicycles

Low Plank

V Ups

Mountain Runners

Set 2: Perform 2 Rounds

Reverse Crunch

Long Arm Crunch

Mountain Climbers

K2E

Set 3: Perform 2 Rounds

Hi Knees

Plank Jacks

Jumprope

Ab Burner

Set 4: Perform 2 Rounds

Sprinter Start R

Sprinter Start L

Pulsing Squats

Skaters

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)