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.
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)
Hi Michelle, Jim and I will be at the hike. Can Cooper join us?
Looking forward to it!
Lisa