Life can be super tricky! Though tricks are not always fun to maneuver and manage, in the end we are always better for having stuck it OUT, and better yet, appreciate the lesson within the trick! A smooth sea never made a skilled sailor, so when the waves are crashing in your life, just remember that this moments lesson will give you a much greater appreciation for the ripples in life, and a much greater capacity to handle the tidal waves! Happy sailing y’all! 🙂 Coach M

sea

It’s Tricky DIY!

Part 1: Warm up well for 5-10 minutes with dynamic movement

Part 2: R.O.M. Set – Perform 3 rounds

12 GB Fly

10 Walking Lunge with Curl

8 Sumo Squats

6 Push Press

4 Get Ups

20 Jumping Jacks

 

Part 3: Count Down Cardio Core

Set 1: Perform 3 Rounds

10 Alternating Side lunges

8 K2E

6 Commando Push Ups

4 Slow Motion Sit Ups

 

Set 2: Perform  3 Rounds

20 Skaters

15 Reverse Crunches

10 Slow Bicycles

5 Burpees

 

Set 3: Perform 3 Rounds

30 Skips on Jumprope

20 Mountain Climbers

10 Leg Drops

5 Navy seal ups

 

Set 4: Perform 3 Rounds

40 Pulsing Squats

20 GB Pulses

10 Long Arm Crunch

Part 4: 1 mile cool down jog and mobility of choice!

 

Gumsaba Fitness Class schedule Friday 10/23/15

5:30AM Sunrise Danville Womens Class – Coach Jentry – Strengthen Then Stretch

5:30AM Sunrise Danville Mens class – Coach Joel – Strengthen Then Stretch 

6AM Sunup Moraga Womens only Class – Coach Briana – Chipper Friday!

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Chipper Friday!

9:15 AM Rose Court Private Class – Coach Jentry – Strengthen Then Stretch 

9AM Sunshine Walnut Creek Womens only class – Coach Joel – Strengthen then Stretch 

11:00AM Cytosport Boot Camp – Coach Joel (private class) – Short Circuit

12:00PM Cytosport Boot camp Benicia – Coach Joel (private class) Short Circuit Plus