This Labor Day we are going to celebrate our health and wellness with a hike! There will be no formal classes on Monday 9/7, but you and your family are welcome to join us for a 7 mile loop on Shell Ridge.

LABOR DAY HIKE with Coach Michelle

9/7/2015

8:30 – 10:30AM

Meet at Livorna Staging area at 8:30 sharp

(follow Livorna road past Livorna park and in about 1 mile you will see the staging area on your left)

Bring water, a towel for sweat and wear stable shoes, sunblock, glasses hat/weather appropriate gear.

Hike will take about 2 hours, we may stop and take photos so plan to be out until 11am just in case.

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Chipper DIY!

Equipment: Mat, Weights Jumprope

Part 1: Warm Up with dynamic movement for 5 minutes

PART 2: Full R.O.M. – Perform 3 rounds

10 Alternating Single Leg Sit down & stand up

10 Skaters

10 Renegade Rows

10 Push Press

10 Double unders or 30 skips on Jumprope

Part 3: Chipper Sets

Set 1: 24/16/12

Squats

GBHE + Pullover

Pulsing Squats with weights

Bent Row to Triceps Kickback

400M Run

Set 2: 12/10/8

R Side Facing Step Up Knee with weights

L Side Facing Step Up Knee with weights

Alternating Split Raises

400M Run

Set 3 12/10/8

Bulgarian Lunge with Weights R (mod Pulsing Lunge)

Bulgarian Lunge with Weights L

Dips On Bench

200 M run

Set 4: 10/8/6

Sprinter Starts R

Sprinter Starts L

GBHE R

GBHE L

200M Run

Set 5: 10/8/6

Get Ups

V Ups

Thrusters

Sumo Hi Pull

Part 4: Burpees on the go

Do 8 burpees run 50Y

Do 7 burpees  run 50Y

Do 6 burpees  run 50Y

Do 5 burpees  run 50Y

Do 4 burpees  run 50Y

Do 3 burpees  run 50Y

Do 2 burpees  run 50Y

Do 1 burpee  and celebrate. You’re done. 

Part 5: Stretch hamstrings, calves, shoulders

Gumsaba Outdoor Fitness Class schedule Tuesday 9/1/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Interval Training

5:30AM Sunrise Danville Mens class – Coach Joel – Semi Circuit

6AM Sunup Rudgear Park Co-Ed class – Coach Jentry – HIIT VS Endurance Rounds 

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Interval Training

11:00AM Cytosport Powert Training – Coach Briana (private class)

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