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 M
sunrise
Magical 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 Squats

12 Bent Rows

Round 4: 

3 Burpees

6 Squats

12 Bent Rows

16 Skaters
Round 5: 

3 Burpees

6 Squats

12 Bent Rows

16 Skaters

24 Ab Burners
Round 6

3 Burpees

6 Squats

12 Bent Rows

16 Skaters

24 Ab Burners
	
36 Mountain Climbers
Jog 400M 

PART 4: Back Again.
Round 1:

3 Burpees

6 Squats

12 Bent Rows

16 Skaters

24 Ab Burners

36 Mountain Climbers

Round 2: 

3 Burpees

6 Squats

12 Bent Rows

16 Skaters

24 Ab Burners
Round 3: 

3 Burpees

6 Squats

12 Bent Rows

16 Skaters

Round 4: 

3 Burpees

6 Squats

12 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)