Some of the best workouts you will ever have, mark my words, are those you don’t feel like doing. This is simply because of hormones. When your body is low on feel good hormones, you will not feel like working out. But guess what working out does? Yep, it releases endorphins and gives you a nice pick up. The jolt from that lethargic state to that up state can be a great opportunity to give it your all, so low and behold, you end up throwing down a killer workout even though you didnt really feel like it! Our bodies are amazing, its a shame to take that for granted, so get out there and Make It Happen today, regardless of how you feel! Heres a DIY just in case you can’t make it to class. 😜
To your health, Coach Michelle
HIIT DIY
You will need a timer, jumprope and mat for this DIY.
Part 1: Warm Up – Dynamic: 10 reps each 1X
Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Ankle Grabs – Windmills – Sampson Stretches – Toy Soldiers – Scorpions
Jog 400M
Activation Band on thighs – 1X
10 R Side Step /10L
10 Squats
10 Clamshells flexed hip L
10 Clamshells flexed hip R
10 Supermans
Jog 200M with band on thighs focusing on tracking knees hip width.
Remove Band: 10Y each, 2X:
Side shuffle R/L – Carioca R/L – Butt Kickers – Hi Knees – Bound
P2: FP & ROM – 3X
30 skips on Jumprope
8 Overhead Squats with Jumprope
4 Inchworm Push Ups
2 Get Ups
P3: Interval Training – Medium Intensity
Set 1: 45 work.15 rest /switch – Perform 2X
Wall Sit
GBHE
Jumping Jacks
Hi Plank – Add knee tucks in R2
Jog 400M
Set 2: 45 work.15 rest /switch – Perform 2X
Sumo Squat
Alternating Single Leg GBHE
Skaters
Low Plank – Add Body Saw in R2
Jog 400M
P4: TABATA Core
Reverse Crunch vs Long Arm Crunch = 20 work/10 rest X 4 rounds
P5: Cool Down Jog 1 mile & Choose 2 of the following Self Myo Releases:
Chest Release (for resetting posture)
VMO Release (for knees)
Plantar Release (for feet)
Piriformis Release (for hips, low back)
Preparing for a Spartan Beast means getting out before the sun to run on Sunday, even when you would rather sleep in…and of course it was totally worth it!
Gumsaba Outdoor Fitness Class schedule Tuesday 8/30/16
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 Circuit Boot Camp – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)