Take full advantage of the extra day that Leap year gives you and get your sweat on with this Magical DIY. Remember we have almost all of the movements of the DIY's on the Gumsaba youtube page should you need them! To your health, :) Coach MMagical Monday DIY
Part 1 – Warm Up:
10 Leg Swings R 10/L
10 Wall Sit Hip Hinge
10 Heel Walk
10 Toe Walk
10 Alternating Walking Toy Soldiers
400M Jog, Bike or Row
Band On Thighs*
20 Squats
20 Supermans
20 Glute Bridge hip extension
Band On Ankles*
10 Side Steps R/10L
10 Standing Hip Extension R/10L
5 Inchworm Push Ups
* if you don’t have a band act like you have one on while you work through this part.
Part 2: ROM: Perform 3X
12 Alternating Single Leg Glute Bridge Hip Extensions
10 Reverse Crunches
8 Walking Lunge + Hammer Curl
6 Sumo Hi Pull
30 Skips on Jumprope
PART 3: There... Round 1: 3 Burpees Round 2: 3 Burpees 6 Squats Round 3:
3 Burpees
6 Squats12 Bent Rows
Round 4: 3 Burpees
6 Squats12 Bent Rows
16 Skaters Round 5:
3 Burpees
6 Squats12 Bent Rows
16 Skaters
24 Ab Burners Round 6
3 Burpees
6 Squats12 Bent Rows
16 Skaters
24 Ab Burners 36 Mountain Climbers Jog 400M PART 4: Back Again. Round 1:
3 Burpees
6 Squats12 Bent Rows
16 Skaters
24 Ab Burners36 Mountain Climbers
Round 2: 3 Burpees
6 Squats12 Bent Rows
16 Skaters
24 Ab BurnersRound 3: 3 Burpees
6 Squats12 Bent Rows
16 Skaters
Round 4: 3 Burpees
6 Squats12 Bent Rows
Round 5: 3 Burpees 6 Squats
Round 6:
3 Burpees
Part 4B: Repeat 2X
15 Reverse Crunches
10 Alternating Leg Drops
5 Navy Seal Ups
Part 5: Deep Hip Stretch 60 seconds each side
Side Body Stretch 30 seconds per side
Gumsaba Outdoor Fitness Class schedule Tuesday 3/1/16
5:30AM Sunrise Danville Womens Class – Coach Michelle – Cardio TRX
5:30AM Sunrise Danville Mens class – Coach Joel – Cardio TRX
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Cardio TRX
9AM Sunshine Walnut Creek Womens class – Coach Michelle – Cardio TRX
11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)