Did you know that the song Manic Monday which was recorded by the bangles in 1986 was written by none other than Prince?  After a bit of wiki research I found that out, and now listening to it, the song is so Prince! It’s a song about a woman who wakes up at 6 on Monday morning wishing it was Sunday. Now I know none of us EVER feel like that because Mondays are always a dazzling diamond of opportunity, right? So, in case you can’t make it to camp, here’s a little gem of a DIY for you to sweat to, and some Manic Monday tunes to match. Enjoy your Run-Day Mon Day!

🙂 Coach M

Manic Monday DIY

Part 1: Warm Up with dynamic work and a band if you have one! 

Part 2: ROM Cardio Tabata: 8 Rounds –  20 seconds work, 10 seconds rest, i.e.: 4 of each exercise alternating. 

Squats vs Hi Plank Knee Tucks

Part 3: 21/15/9 Chipper Sets – Perform 21 reps round 1, 15 reps round 2, 9 reps round 3, then RUN! 

Set 1: Bent Rows & Box Jumps

200M Run

Set 2: Glute Bridge Pullover & Burpees

200M Run

Set 3: Walking Lunges & Flys

200M Run

Set 4: Thrusters & Stiff Leg Deadlift

200 M Run

Part 4: Cool down with static stretching of calves, quads, glutes, hammies & shoulders/chest.


Gumsaba Outdoor Fitness Class schedule Tuesday 8/4/15:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Interval Training

5:30AM Sunrise Danville Mens only class – Coach Joel – TRX Interval Training

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Interval Training

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Interval Training

11:00AM Cytosport Strength Training & Power – Coach Briana (private class)

12:00PM Cytosport Power Yoga – Coach Jentry (private class)