There are few things more gratifying that getting a HARD workout done at the start of your summer day! Todays workout will leave you feeling rad and possibly needing a nap this afternoon. For those of you out of town I am posting a piece of the workout here so that you can join in the fun! Make sure to stay hydrated – check out these great tips for hydration. Love to all y’all!!! Coach M

t diablo

A great shot of Mt. Diablo from our trail run today. Just beautiful!!!

 

TRACK STAR!

Warm up for at least 3 minutes and stretch lightly.

Part 1: The longest Mile:

Each lap is 400M, so every 100m you will stop and do the designated exercise. 

Lap 1: 20 Squats (every ¼ lap for a total of 80 squats – mod with glute bridge hip ext)

Lap 2: 5 Push Ups (every ¼ lap for a total of 20 push ups – mod with knee tucks)

Lap 3: 20 Skaters (every ¼ lap for a total of 80 skaters

Lap 4: 20 Mountain Cimbers (every ¼ lap for a total of 80 MC – mod with toy soldier)

 

Part 2: Step up your game: 10 minute AMRAP

10 Plank Jacks

10 Cardio Burpees

Run Bleachers TWICE (no access to bleachers? do 20 step ups or box jumps)

10 Dips

Shuttle Run

 

Part 3: Jog n Run AMRAP

REPEAT PART 1 with no designated exercises, but sprint for 100m then jog for 100M. Do as many laps as possible within 8 minutes!

Stretch feet, calves, hammies, quads, chest and do spinal twists.

 

 

Gumsaba Fitness Class schedule Monday 7/7/14

 

5:30AM Womens only Sunrise class – Coach Briana – Track Star

 

5:30AM Sunrise Danville Mens only class – Coach Joel – Cardio Strength Interval vs AMRAP

 

6AM Sunup Moraga Womens only Class – Coach Michelle – TRX Circuit

 

7:10AM Sunshine Walnut Creek Womens only class – Coach Briana – Track Star

 

8:15AM Sunrise Moraga Womens only Class – Coach Michelle – TRX Circuit

 

9AM Sunshine Walnut Creek Womens only class – Coach Briana – Track Star

 

11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) Grab Your Weights

 

12:30PM Cytosport Boot camp Benicia – Coach Michelle D. (private class) Grab Your Weights HIIT

 

4PM Cytosport Yoga Benicia – Coach Michelle D. (private class)