You don’t know what you’ve got till its gone…so never take your magical body for granted! Move. Whether its a hike, a long stretch, boot camp, a DIY, a bike ride or a walk during break at work, get out and DO IT. Enjoy nature, breathe the fresh air, get up and get OUT! Even a 15 minutes a day outside moving will do your body good, and the more you move the better. Outdoor exercise has been proven to enhance mood and stimulate brain growth, all while improving overall health and longevity. The beauty of all Gumsaba workout is that it can be done outside; you don’t need any fancy equipment! Keep on moving and you will inspire others to get out and MOVE!

🙂 To your health, Coach M


Do what keeps you moving…kung fool anyone? 😜


Equipment: Timer, jumprope, weights, mat, band

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 – don’t have a band then get one or just pretend you have one. 

Band on thighs – 12 each


Clamshells neutral hip R

Clamshells flexed hip R

Clamshells neutral hip L

Clamshells flexed hip L

Band on Ankles – 12 each side

Standing abduction R/L

Hip extensions R/L

Band to 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 

Set 1: Perform 1X

10 Push Ups

20 Walking Lunges

8 Push Ups

16 Walking lunges

6 Push Ups

12 Walking Lunges

4 Push Ups

10 Walking Lunges

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

Set 2: Perform 1X

10 V Ups

20 Double Unders (mod step up knee)

8 V Ups

16 Double Unders

6 V Ups

12 Double Unders

4 V Ups

10Y Double Unders

800M jog

P5: Mobilize hips, quads, soleus

Gumsaba Outdoor Fitness Class schedule Tuesday 6/7/16

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

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

6AM Sunup Lafayette Co-Ed class – Coach James – Endurance WORK

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

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

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