“Met Con” is short for Metabolic Conditioning. The point of a “Met Con” workout is to encourage a high caloric burn, but it requires working at your maximum intensity. Breaks are encouraged when work load is rigorous, and should only happen when absolutely necessary. Hit this DIY by warming up well, and when you get to Part 3 put in your MAX effort. After Part 3, take a cool down walk or jog (or combination of both) before starting Part 4 (you will NEED the break if you are maxing out effort). If you aren’t getting fatigued with MAX effort maybe its time… to up your weights!!!



Met Con = MAX EFFORT! 


“Met Con” DIY 

Equipment: Timer for stretching, Jumprope, Weights & Mat

Part 1: Warm up with dynamic movement and hold each side of Couch Stretch  & Side Body Stretch for 60-90 seconds

Part 2: Full R.O.M. Warm Up Set – Perform 3 rounds

6 Sprinter Starts R

6 Sprinter Starts L

8 Push Ups

10 Bent Rows

12 GB Pullover

30 Rope skips (if no jumprope do Hi Knees)

Part 3: “MetCon” Perform 5 Rounds

20 Skaters

15 Thrusters

10 GB Chest Fly

5 Get Ups

3-5 minute jog to return heart rate toward resting. 

Part 4: Core Crash – Perform 2 rounds

6 Boat Pose + Tuck

8 Low Plank Body Saw

10 Knees To elbows

12 Hi Plank Cross Taps

14 Reverse Crunch


18 GB Pulses

20 Slow Bicycles

Part 5: Prolonged Stretching of Hip, Calves, Hamstrings, Chest & Shoulders. Check out Mobility videos on our YOUTUBE PAGE!


Gumsaba Fitness Class schedule Wednesday 5/20/15

5:30AM Sunrise Danville Womens only class – Coach Karen – Sweaty Betty

6AM Sunup Moraga Womens only Class – Coach Briana – MetCon Wednesday

8:15AM Sunrise Moraga Womens only Class – Coach Briana – MetCon Wednesday

9AM Sunshine Walnut Creek Womens only class – Coach Jentry – Swetty Betty

11:00AM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) TRX Intervals

12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) TRX Intervals

2PM Cytosport Vinyasa Flow Yoga – Coach Michelle D (private class)