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

293403_513882795295797_432878031_nTeam 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)