Today marks the summer solstice, and with it comes all the wonderful elements and events of the season! We want you to have a most amazing summer experience, so feel free to mix up classes as you like. Having said that, if you don’t usually go to the mid morning classes they can be HOT. Make sure to wear sun protection (hat, glasses, broad spectrum sunblock) and be prepared for the heat with hydration.


Don’t forget! Gumsaba SUMMER YOGA with Coach Michelle Deane starts this week at the Lafayette Reservoir.


Part 1: Warm Up

Dynamic: 10 reps each 1X

Calf Raises – Hip Circles – Shin Grabs – Squats – Butt Kickers – Ankle Grabs – Windmills – Sampson Stretches – Toy Soldiers – Scorpions – Supermans

Jog 200M

Activation Band on thighs – 1X (no band? Buy one HERE or pretend you have one on and do the exercises anyway!)

Side Step 10Y R/10YL

10 Squats


15 Clamshells neutral hip R

15 Clamshells flexed hip R

15 L

15 L

Band on Ankles – 10 each side

Side Step 10Y R/10YL

Hip extensions R/L

Moster Walk Forward/Backward

Remove Band Jog 400M

P2: Functional Patterns & ROM – 3X

60 skips on Jumprope

8 Overhead Squats with Jumprope

8 Backwards Walking Lunges

8 Push Press

8 Hi Plank Knee Tucks

8 Alternating GBHE

P3: Interval Training – Medium Intensity

Set 1: 50 work.10 rest /switch – Perform 2X

Single Leg Alternating Sit and Stand – Hi Plank Iso Hold – Skaters – Wall Sit

Set 2: 45 work.10 rest /switch – Perform 2X

Walking Lunges – GBHOLD – Side Lunges – Stiff Leg DL

Set 3: 30 work/10 rest (split group as needed for kettle bell shortage)

Step Up with overhead press – Dips – Kettle Bell Swings – Jumprope

P4: Interval Training – High/Super High Intensity

Set 1: 20/10 – Perform 4X

Hi Knees – Sumo Hi Pull

1 min rest (jog or rest depending on fitness level)

Set 2: 20/10 – Perform 4X

Box Jumps – Mountain Climbers

1 min rest (jog or rest depending on fitness level)

Set 3: 20/10 – Perform 4X

Burpees – Low Plank

P5: Cool Down Jog & Stretch Thread the needle, spinal twists, calves.


Gumsaba Outdoor Fitness Class schedule Tuesday 6/21/16

5:30AM Sunrise Danville Womens only class – Coach Michelle – Steady Cardio + TRX

5:30AM Sunrise Danville Mens only class – Coach Joel – Steady Cardio + TRX

6AM Sunup Lafayette Co-Ed class – Coach Jentry – HIIT It!

9AM Sunshine Walnut Creek Womens class – Coach Michelle – Steady Cardio + TRX

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

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