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? 😜
GET OUT AND MOVE DIY
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
GBHE
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)