Today we honor the fallen who fought for our freedom and practice peace and health in their honor. Wishing everyone a day filled with family and friends, Coach Michelle
Team Gumsaba taking a moment for those that gave all – 2012.
Memorial Day DIY
Part 1: Warm Up
Dynamic: 10 reps each 1X
Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Ankle Grabs – Windmills – Sampson Stretches – Toy Soldiers – Scorpions – Supermans
Jog 200M
Activation Band on thighs – 1X
20 Glute Bridge Hip Extensions
15 Clamshells neutral hip R
15 Clamshells flexed hip R
15 L
15 L
Band on Ankles – 10 each side
Standing abduction R/L
Hip extensions R/L
Moster Walk Forward/Backward
P2: Functional Patterns & ROM – 2X
50 skips on Jumprope
15 Jumprope Overhead Squats
10 Side Bends
5 Glute Bridge Pullovers
P3: Interval Training – Medium Intensity
Set 1: 50 work.10 rest /switch – Perform 2X
Squats – Skaters – Wall Sit – Inchworm Push Ups
Set 2: 45 work.10 rest /switch – Perform 2X
Front Squat – Jumping Jacks – Wall Sit Hammer Curl – GB Hold + Fly
Set 3: 30 work/10 rest
Thrusters – Hi Knees – Renegade Rows – Step Back Lunge & Curl
P4: Interval Training – High/Super High Intensity
Set 1: 20/10 – Perform 2X
Box Jump – Low Plank Knee Tucks – Jump Squat – Mountain Climbers
Set 2: 20/10 – Perform 2X
Diamond Push Ups – Sprinter Start R – Push Ups – Sprinter Start L
Set 3: 20/10 – Perform 2X
Low Plank Body Saw – Ab Burners – Flutter Kicks – Hi Plank Cross Toe Tap
P5: 800M Cool Down Jog & Stretch:
Hamstrings & IT
Thread the needle, spinal twists, calves, shoulders, chest.
Gumsaba Outdoor Fitness Class schedule Tuesday 5/31/16
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX AMRAPS
5:30AM Sunrise Danville Mens only class – Coach Joel – TRX AMRAPS
6AM Sunup Lafayette Co-Ed class – Coach Jentry – HIIT Tuesday
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX AMRAPS
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)