You know how a few days without movement can really weigh you down so no matter what keep moving! I know how busy you are, but your health is a priority. It is especially important to exercise during stressful and busy times. If you can’t make it to class, do a DIY or take a jog, hike and a nice long stretch. Remember that every little bit counts. If you don’t have an hour, do a half hour.

 This DIY is power packed! Make sure you do plenty of stretching and mobility at the end if you choose to take it on! 

sunrise G danville

Heres to moving forward and to the bright beautiful healthy future! 🙂 Coach M

Moving Forward Monday DIY

Part 1: Warm Up with…

6 Squats

10 Toy Soldiers

5 Squats

10 Knee Grabs

4 Squats

10 Jumping Jacks

3 Squats

10 Ankle Grabs

2 Squats

10 Skaters

1 squat

10 Mountain Climbers

Jog 200M

Stretch 3 Mins

PART 2: FULL ROM Tabatas 

Set 1: Skater vs Hi Plank Knee Tucks – alternate 8 rounds 20 sec work/10 sec rest

Set 2: Glute Bridge Hip Ext vs Bent Row – alternate 8 rounds 20 sec work/10 sec rest

Part 3: Chippers

Set 1: 21/15/9

Stiff Leg Deadlifts

Triceps Kickback

Jog 200M

Set 2: 21/15/9

Sumo Hi Pull

Plank up Downs

Jog 200M

Set 3: 16/12/10

Arnold Press vs

Walking Lunge & Curl

Jog 200M

Set 4: 16/12/10

GB Chest Fly vs Renegade Rows

Jog 200M

Part 4: Glute Blast

20 seconds of work – 10 seconds rest switch – 2 rounds

Sprinter Start R

Sprinter Start L

Quadruped Lateral Wheel kick R

Quadruped Lateral Wheel kick R

Oblique Crunch R

Oblique Crunch L

Big Rainbow R

Touchdown R

Big Rainbow L

Touchdown L

Part 5: Static Stretch Shoulders, Hamstring, Glutes

Gumsaba Outdoor Fitness Class schedule Tuesday 4/21/15:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Intervals

5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Intervals

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Intervals

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Intervals

11:00AM Cytosport Strength Training & Power – Coach Briana (private class)

12:00PM Cytosport Power Yoga – Coach Jentry (private class)