Go into the weekend on a high note and BE at GUMSABA BOOT CAMP tomorrow! There have been record numbers of you in class, and all the coaches are really noting the happy helpful spirit that is flowing in the classes. Remember how you felt the first time you decided to go to BOOT CAMP? As we grow, let’s welcome all the newbies and help them succeed in finding the joy in fitness like you have.  We also need your feedback! Please send it to michelle@gumsaba.com or fill out our anonymous survey HERE!!!GO GUMSABA!!!

BOOT CAMP DANVILLE CA

BOOT CAMP WALNUT CREEK CA

Friday Sculpted Shoulders and oh SO Sweet Cardio

Part 1: 50’s

50 Push Ups

Suicide

50 Thrusters

200 M Run

50 Knee Tucks (Prone in High plank with feet outside hip width, tuck knee to opposing elbow)

400M Run

Part 2: 30’s

30 Dips

Suicide

30 Glute Bridge Lat Splitter

200 M Run

30 Plank Up downs

Suicide

30 Bent Over Fly

Part 3:  Partner Drill  –  place cones 10 Y apart

Military press to cone and back – partner holds plank  – 2 rounds each

Run 200 M lap together

Crab Walk to cone and bounding back – Partner does burpees

Run 200 M lap together

Bear Crawl to cone and bounding – partner does ab burner – 2 rounds

Run 200 M lap together

Archer to cone and back – partner wall sit half bicep curl – 2 rounds

Run 200 M lap together

BOOT CAMP DANVILLE CA

With all the sports action and beautiful weather you need some fun meals for the weekend. Check out this tasty and healthy alternatives to the BLT, its a VEGAN BLT!

2 servings

Ingredients: (all available at Whole foods)

2 Ezekiel Sprouted Grain Buns, toasted (these are found  in the frozen section)

Tempeh “Facon Bacon” 5 pieces cut in half

2 pieces lettuce

1/2 heirloom tomato thinly sliced

a few thin slices of onion

4 slices diaya “cheese”

grape seed veganaise

Method:

Cook the bacon as directed on a skillet we use a little spray coconut oil

toast the buns

Put it all together!

We slice a Russet potato thin and cook it on a stone for 15 minutes at 425 degrees before we start cooking the BLT’s. By the time we’re done with the BLT’s the fries are done!

BOOT CAMP DANVILLE CA