Days on end of high heat are taxing on the body! Air quality drops significantly when the heat and ozone mix, so the earlier you can get to class the better. Remember we have 5:30AM and 6AM classes which are a great alternative to the later morning classes as things start to really heat up about 9:30AM.
For those of you opting in to the later classes, make sure to wear a hat, glasses and sunblock. We will keep you in the shade, but reflective light can still be a problem.
Be sure to drink enough water to replenish what you lose in sweat in a workout (and thought out day), and take supplemental electrolytes as well as including them in your nutrient rich diet.
TOP 10 WAYS TO BET THE HEAT – LIFEHACKER
The women of the Danville 5:30AM class beating the heat by getting ‘er done EARLY!
HOT HOT HOT DIY – DO THIS EARLY OR INDOORS!
Equipment: Timer, Mat, Weights
Part 1: Warm up for 10 minutes with Dynamic Movement
Part 2: ROM Low Intensity Intervals: 50 seconds work/10 seconds rest
Sit down & Stand up
Alternating Bird Dog Tucks
Squats
Glute Bridge Hip Extensions
Slow Bicycles
Walking Lunges
Part 3: Interval sets: Medium Intensity
Set 1: 45 Seconds Work/15 Seconds Rest
Thrusters
Low Plank Knee Tucks R to R/L to L
Sumo Hi Pull
Glute Bridge Hold + Fly
Hi Plank Cross Knee Tucks
Skaters
Repeat
Set 2: 30 Seconds Work/10 Seconds Rest
Isolated Side Plank R
Isolated Side Plank L
Sprinter Start R
Sprinter Start L
Repeat
Part 4: Interval sets: High Intensity
Set 3: 20 Seconds Work/10 Seconds Rest
Push Ups
Hi Knees
Mountain Climbers
V Ups
Repeat
Set 4: 20 Seconds Work/10 Seconds Rest
Jumping Jacks
Jump Squat
Ab Burner
Flutter Kicks
Repeat
Part 5: Stretching: hold each for 30 seconds to 1 minute
Hamstring – Quad – Hips – Chest
Gumsaba Fitness Class schedule Friday 9/11/15
5:30AM Sunrise Danville Womens Class – Coach Michelle – Work It Circuit
5:30AM Sunrise Danville Mens class – Coach Joel – Met Con Friday
6AM Sunup Moraga Womens only Class – Coach Briana – Met Con Friday
8:15AM Sunrise Moraga Womens only Class – Coach Briana – Met Con Friday
9:15 AM Rose Court Private Class – Coach Jentry – HIIT Friday
9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Work It Circuit
11:00AM Cytosport Boot Camp – Coach Michelle (private class) – Work It Circuit
12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Work It Circuit