This week is our month end recovery week – can I get a HELL YEAH! Your body has worked HARD these last 3 weeks…it’s time to settle down and allow for a time of reset. This means revisiting your goals. It means tuning in to what is working well and checking in to what could be tweaked to work better. While you will continue to approach the workouts with the awesome attitude of a Gumsaba Warrior, you will direct your focus to the mental side of your training. You will prioritize quality over quantity, form over speed.

More isn’t always better. For those Gumsaba Veterans out there, I need you more than ever this week! You are the golden example of how we roll, help me keep the newbies reaching for their better and show them exactly what it means to live Gumsaba.

At Gumsaba, we don’t just throw out reps to break a sweat, (though that may well be the case). We throw down our best reps every time, because that is who we are, and we accept nothing less than the best.

Thank you all for your consistent effort, for your individuality, for bringing your awesome to life. You are what makes this world a better place, and I am entirely grateful for the opportunity to join you on your journey.

GO GUMSABA! 🙂 Coach M

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The Gumsaba Men, always bringing the AWESOME before the sun comes up!

Less is More DIY

Equipment: Timer, Band, Weights, Mat, Jumpropes

Part 1: Warm Up – 10 each

Alternating Shin Grabs – Calf Raises – Butt Kickers – Ankle Grabs – Toy Soldiers – 200M Jog

Part 2: FP & ROM 2X

10 Squats with band on thighs

10 Butt Kickers with band on thigs

10 Sit Down & Stand ups with band on thighs

Remove Band

10 Haybailers 10R/10L

10 Alternating Bird Dog
10 Supermans

10 Scorpions

400M Jog

Part 3: Interval Training

Set 1: 50/10 1X with band on thighs

GBHE

Wall Sit

Stiff Leg Deadlift

Inchworm Push Up

Leg Drops

Set 2: 45/15 Perform 2X

Step Back Lunges + Raise Jumprope Overhead

Jumprope

Overhead Squat with Jumprope

GBHE + Pullover

Reverse Crunches

Jog 400M

Set 3: 30/10 Perform 3X

Thrusters

Hi Plank – Option: two Shoulder taps + two knee tucks

Walking Lunges with hip extension

Low Plank

Set 4: 20/10 Perform 2X

Forwarm Plank Side Facing R

Forwarm Plank Side Facing L

Bicycles

Push Ups

Part 4: Run and Core – 10 Minute AMRAP

Run 200m

10 V Ups

12 Mountain Climbers

20 Ab Burners 

Part 5: Stretch – 30 seconds per stretch/side

Supine with Jumprope: hamstrings, inner thighs, twist, thread the needle.

Standing: Deltoids, triceps, chest, neck rolls

 

 

Gumsaba Outdoor Fitness Class schedule Tuesday 9/27/16

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

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

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

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

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

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