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
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)