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

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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