Mondays are made extra great with a great workout, and I promise you we won’t disappoint this Monday! This is one of the workouts for this week. If you are on vacation and don’t want to come back and “die” at camp, do it! If you have been on vacation and neglected your workouts, make sure to enter back with caution. Some of the workouts are pretty well loaded this week. Never hesitate to take a jog or cut back on reps if your body is feeling tight or tired. Each day the needs of our bodies change, so listen to yourself and respect your boundaries so you can stay injury free!
Supersets + Cardio
Warm up for 5 minutes
Stretch lightly for 3 minutes
Part 1: Prep intervals 20 work /10 rest
Hi Plank
Down Dog
Runners Lunge R
Runners Lunge L
Low Plank
Low Squat (aka crouch)
Pulsing Lunge R
Pulsing Lunge L
Part 2: Strength Supersets vs Cardio Tabata sets
Set 1:
Sumo Hi Pull
Tricep Kickback
12 each – 3 rounds
Set 2:
Man maker Push Ups
Stiff Leg Deadlift
10 each – 3 rounds
TABATA: Jumprope vs Cardio Burpees
Set 3:
Walking lunge with Weights
GB Fly
12 each – 3 rounds
Set 4:
Wall Sit Hammer Curl
Split Fly
10 each – 3 rounds
TABATA: Skaters vs Hi Knees
Set 5:
Plank Up Down
Bent Row
12 each – 3 rounds
Set 6:
GB Pullover
V Ups
Take a 1/2 mile cool down jog.
Photos from this past Saturday TRX Camp in Walnut Creek.
Gumsaba Fitness Class schedule Monday 7/14/14
5:30AM Womens only Sunrise class – Coach Briana – Task Master Track
5:30AM Sunrise Danville Mens only class – Coach Joel – Supersets + Cardio
6AM Sunup Moraga Womens only Class – Coach Michelle – TRX Circuit
7:10AM Sunshine Walnut Creek Womens only class – Coach Briana – Task Master
8:15AM Sunrise Moraga Womens only Class – Coach Michelle – TRX Circuit
9AM Sunshine Walnut Creek Womens only class – Coach Briana – Task Master
11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) Task Master Light
12:30PM Cytosport Boot camp Benicia – Coach Michelle D. (private class) Task Master
4PM Cytosport Yoga Benicia – Coach Michelle D. (private class)