Fill your Monday with magic! Try this awesome DIY I cooked up just for YOU. Your warm up is a critical part of your longevity as an athlete and functional human! DO NOT SKIP your dynamic movement and use your band. They are a cheap and easy way to prepare your muscles and joints for work and prevent injury! You can purchase yours HERE.

Wishing you another incredible week of YOUR LIFE!

🙂 Coach Michelle

Saturday class

The Saturday Walnut Creek class is always a BLAST to teach! Kudos to these hard working athletes. 

Met Con Magic

Equipment: Jumprope – band – weights – timer – mat – white board or chalk

Part 1: Warm Up

Dynamic: 10 reps each

Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Jumping Jacks – Ankle Grabs – Sampson Stretches – Scorpions – Superman – 400M jog

Band activation – if you don’t have a band still do the moves, but pretend you have one on!

Band on thighs – 12 each


Clamshells neutral hip R

Clamshells flexed hip R



Band on Ankles – 12 each side

Standing abduction R/L

Hip extensions R/L

Band on thighs – 20 sit down/stand up + 20 squats + 200M Run

P2: R.O.M. – Perform 2X

10 Skaters – 10 Push Press – 10 Walking Lunge with hip extensions – 10 Toy Soldiers – 10 Mountain Climbers

10Y each:

Side Shuffle R/L

Carioca R/L

Bear Crawl forward/backward

Butt Kick across & jog

Bound across, jog back

P3: Interval Training

Set 1: 60 work.10 rest /switch – Perform 2X

Jumprope – Squats – GB Hold + Fly – Stiff Leg DL

Set 2: 20 work.10 rest /switch – Perform 2X

Low Plank – Hi Plank Knee Tucks – Cat Cow – Low Plank Body Saw – Hi Plank Jacks

JOG 400M

P4: Met Con Magic Use cones or chalk to mark distances 

Set 1: Perform 1X

10 Push Ups

20Y Walking Lunges

8 Push Ups

16Y Walking lunges

6 Push Ups

12Y Walking Lunges

4 Push Ups

10Y Walking Lunges

2 50Y Sprints: Sprint 50Y, jog or walk back to start and repeat.

Set 2: Perform 1X – Modify Double unders with box jumps or Skaters. 

10 V Ups

20 Double Unders

8 V Ups

16 Double Unders

6 V Ups

12 Double Unders

4 V Ups

10Y Double Unders

800M jog

P5: Mobilize: Back release, soleus, plantar

Stretch: Half Pigeon 60 seconds each side 

Gumsaba Outdoor Fitness Class schedule Tuesday 5/24/16

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

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

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Met Con Magic

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Tasks

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

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