Ahhh YES! Another wonderful fall week has begun and its going to be absolutely fantastic, because we will make it so. With every day we build joy and peace or we don’t. We can only try to make this world a better place with our thoughts and actions. Treat each moment as a precious opportunity to grow and when you look back you will witness the glory of a mindful LIFE!
When the full moon arises I have a habit of writing my intentions and setting them in the moonlight. Yeah, its corny, but I don’t care! It seals the deal on my intentions by reinforcing the positive wonderful things I hope to complete. This last super moon I vowed to start every day with gratitude and finish every day with a thought of thanks and promised to judge less and do more. These are promises I am making to myself to continue to move toward a higher self, toward the best me I can be. That is all we ever need to do. Be the best at being us. Simplify then amplify!
Enjoy this DIY for your MONDAY and don’t forget to foam roll…Click here for some fun facts on foam rolling.
Cheers y’all! :) Coach M
Rep it out DIY
Part 1: Warm Up well for 5 minutes with dynamic movement.
Part 2: FULL ROM
10 Backwards walking Lunge
10 Hi Plank Knee Tucks
10 Glute Bridge Hip Extensions + Fly
10 Bent Rows
30 Jumprope Skips
Part 3: Sets
Set 1: Perform 3 Rounds
6 Push Ups
12 Walking Lunges with Curl
12 Renegade Rows
12 Skaters
Set 2: Perform 3 Rounds
6 Burpees
12 Front Squats
12 Push Press
12 Mountain Climber Pairs
Set 3: Perform 3 Rounds
6 Get ups
12 Sumo Deadlifts
12 Wall Sit Hammer Curls
12 Hi Knee Pairs
Part 4: Ab Tabatas
Set 1: Perform 20 seconds work/10 rest
Long arm Crunch
Reverse Crunch
Flutter Kicks
Glute Bridge Pulses
REPEAT
Set 2: Perform 20 seconds work/10 rest
Right Side Low Plank Crunch
Left Side Low Plank Crunch
Jack Knife Sit Up R
Jack Knife Sit Up L
REPEAT
Part 5: Stretching with Jumpropes
Gumsaba Outdoor Fitness Class schedule Tuesday 10/6/15:
5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Partner Blast
5:30AM Sunrise Danville Mens class – Coach Joel – TRX Partner Blast
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Met Con Tuesday
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Partner Blast
11:00AM Cytosport Powert Training – Coach Briana (private class)
12:00PM Cytosport Power Yoga – Coach Jentry (private class)