Creating accountability is one of the most effective ways to stick to a fitness program, and that’s why Gumsaba works for so many of you. If you miss class, I get texts and emails asking where you are, what you have been doing, if you are okay! How cool is that? People start to expect to see you, and miss you, even get worried, when you are missing class. This morning I got a great text from my Spartan Squad with the photo below attached. This is the good stuff; sharing experiences, bringing out the best in each other, taking the journey as a team. Put simply, being #inittogether !

Thank you all for keeping me accountable, for giving me your best, for sharing this experience that is life.


:) Coach Michelle


If you want to go fast, go alone, if you want to go far, go together. – African Proverb

HIIT Monday

Equipment: Mat, Free Weights, Timer, Jumprope, Band (optional)

Part 1: Warm Up – 10 each

Alternating Shin Grabs – Calf Raises – Butt Kickers – Ankle Grabs – Toy Soldiers – 400M Jog

Part 2: F.P. & R.O.M. – 2X

20 Squats (with band on thighs)

20 Butt Kickers (with band on thighs)

20 Sit Down & Stand ups with band on thighs – no knock knees!

20 Haybailers 10R/10L

10 Alternating Bird Dog

10 Supermans

10 Scorpions

Part 3: Interval Training

Set 1: 60/20 1X

Prisoner Squats

Wall Sit

Walking Lunge + Curl

Stiff Leg Deadlift

Alternating Step Up w/ Hip Extension

Set 2: 45/15 Perform 2X

Alternating Lateral Lunges

Bent Rows


Hi Plank Hold

Glute Bridge Hip Extension + Pullover

Set 3: 30/10 Perform 3X

Sumo HI Pull

Push Press

Hi Knees

Low Plank

Set 4: 20/10 Perform 4X


Push Ups

Part 4: Run 2 miles for time. 

Part 5: Stretch – 30 seconds per stretch/side

Supine with Jumprope: hamstrings, inner thighs, twist, thread the needle.

Gumsaba Outdoor Fitness Class schedule Tuesday 8/9/16

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

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

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

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

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

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