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.
GO TEAM GÜMSABA!
🙂 Coach Michelle
If you want to go fast, go alone, if you want to go far, go together. – African Proverb
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
Part 3: Interval Training
Set 1: 60/20 1X
Walking Lunge + Curl
Stiff Leg Deadlift
Alternating Step Up w/ Hip Extension
Set 2: 45/15 Perform 2X
Alternating Lateral Lunges
Hi Plank Hold
Glute Bridge Hip Extension + Pullover
Set 3: 30/10 Perform 3X
Sumo HI Pull
Set 4: 20/10 Perform 4X
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)