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
MOON DAY DIY!
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
Jumprope
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)