This is Week 2 of the March Challenge! Hows everyone doing on the water intake? Be honest; and if its not where you want to be make adjustments today! A great bottle that you love to drink from is helpful. I love my 2.5 cup sipper. If i drink 6 per day then i hit my gallon quota. Next week Gumsaba will be selling logo glass jars! Stay tuned! Lets move forward…
Continue Week 1’s water challenge and add this…Exercise for one hour every day for the rest of this month! Please do not hit a hard workout every day if you are not ready for it. All you need to do is move for an hour a day. Mix up different means of exercises. Walking, jogging, biking, running, boot camp, yoga, weight lifting, hiking, mobility training and swimming are all acceptable. If you are injured, do movements that you can do and focus on mobility around the injured area. If you already workout a lot, focus more on mobility. The point is to make positive changes, not to injure yourself.
Interval + AMRAP
Part 1: Get warm with dynamic movement and stretching for 5-10 minutes.
PART 2: Intervals 30/10
Wall Sit Bicep Curl
Alternating Single Leg Glute Bridge
2 rounds
Squats
Skips Jumprope
2 rounds
Skaters
Hi Plank Knee Tucks
2 Rounds
Jog 200M
PART 3: Intervals 20/10
Single Leg Row R
Single Leg Row L
Low Side Plank Crunch R
Low Side Plank Crunch L
2 rounds
Single Arm Overhead Tri Press R
Single Arm Overhead Tri Press L
Bird Dog Tuck R
Bird Dog Tuck L
2 rounds
Step back lunge to front kick R
Step back lunge to front kick L
Oblique Crunch R
Oblique Crunch L
2 rounds
Jog 200M
PART 4: 15 minute AMRAP
1 AM LAP
5 Push Ups
10 Deadlifts
15 Plank Jacks
20 Flutter Kicks
Part 5: Hold 3 favorite stretches for 60 seconds each!
The Gumsaba mens class hitting a tabata circuit. Awesome stuff guys, looking STRONG!
Gumsaba Outdoor Fitness Class schedule Tuesday 3/10/15:
5:30AM Sunrise Danville Womens only class – Coach Karen – Interval + AMRAP
5:30AM Sunrise Danville Mens only class – Coach Joel – Get Hot and CHIP!
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Interval + AMRAP
9AM Sunshine Walnut Creek Womens class – Coach Jentry – Interval + AMRAP
11:00AM Cytosport Strength Training & Power – Coach Briana (private class)
12:00PM Cytosport Power Yoga – Coach Jentry (private class)