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
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)