Monday, or day of the moon, is a great day to set intentions for your week! Along with your commitment to fitness, I challenge you to commit even deeper to your health this week. Drink more water, get quality sleep, take time to meditate, cut out sugar…whatever it is that you know you need to do to take another step toward your best you, commit!

This past weekend several of the Gumsaba Running Team members took another step toward their best selves as they finished the Livermore Half Marathon. Congratulations to everyone who participated. The Gumsaba running team is a free program and welcomes adults of all fitness levels. Click here to see a list of all upcoming events.

To your health, Coach Michelle




Part 1:

10 shin grabs, 10 Sampson Stretches, 10 Toy Soldiers, 10 Butt Kickers, 200M Jog

Band work: Perform 1X – if you don’t have a band act like you do! 

30 seconds each

Glute Bridge with band on thighs

Superman with band on thighs

Squat with band on thighs

Side Step R with band on ankles

Side Step L with band on ankles

Hip Extension R with band on ankles

Hip Extension L with band on ankles

Move band back to thighs and jog 200M

Part 2: Heart Rate Elevation – Perform 2X

20 Skaters

20 Mountain Climbers

20 Jumping Jacks

20 Hi Knees

20Y Butt Kickers 

20Y Side Shuffle (10Y R / 10Y L)

20Y Carioca (10Y R / 10Y L)

20Y Bear Crawl (mod toy soldiers)

Part 3: Pulling and Active Recovery

Set 1: Mini Circuit 1

1 minute each – Perform 3X

Station 1: Stiff Leg Deadlifts 

Station 2: Alternating Single Leg GBHE

Station 3: Mid Row on Resistance Tubing OR TRX (modify with Bent Rows)

Set 2: Isometrics & Cardio – 30 seconds each/minimal or no rest between exercises

Perform 1X


Low Plank

Side Plank R

Side Plank L

Cardio Burpees

Hi Plank

Ab Burner butterfly legs

Reverse Crunch

Run 400M

Set 3: Mini Circuit 2

45 seconds each – Perform 3X

Station 1: Wall Sit Biceps Curl

Station 2: GBHE + Pullover

Station 3: Jumprope

Set 4: Repeat Set 2


Part 4: Cool Down

Standing Stretching 30 seecond static each side:

Elevated Runners Lunge w Spinal Twist R/L, Hamstring R/L, Calves, Hips, Chest.


Gumsaba Outdoor Fitness Class schedule Tuesday 3/29/16

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX CARDIO PUSH

5:30AM Sunrise Danville Mens class – Coach Joel – TRX CARDIO PUSH

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX CARDIO PUSH

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX CARDIO PUSH

11:00AM Cytosport Advanced Boot Camp – Coach Briana (private class)

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