We had a great time at the Running Club Saturday! It was the first “official Gumsaba Running Club”. Coach Karen did an awesome job and we all went at our own pace. If you are hesitant to run with a group then this is the group for you. Im rehabbing and injury just did my own thing, stopping about 1/2 mile before they turned around so i went about 1 mile less and did some dips and push ups to make it even! Each session is $10, and all profits will be donated to Save Mt. Diablo at the end of the sessions. Get more info and sign up HERE!
Capturing our post run glow on Sunday!
If you can’t make class today, get this done! Do 21 of each of the 2 exercises, then 15, then 9. Then RUN!
Set 1: 3 rounds 21/15/9
Squats & Tricep Presses
Out and back: RUN 100M, Jog 100M 2X
Set 2: 3 rounds 21/15/9
Bent Rows & V Ups (mod with Toe Taps R+L=1)
Jog 400M
Set 3: 3 rounds 21/15/9
Push Press & Mountain Climber (R+L=1)
Out and back: RUN 100M, Jog 100M 2X
Set 4: 21/15/9
Push Ups & Full Sit ups (mod Ab Burner)
Jog 400M
Set 5: 3 rounds 21/15/9
Cross Row Fly
Glute Bridge Chest Fly (toes up if possible)
Out and back: RUN 100M, Jog 100M 2X
Set 6: 3 rounds
20 Alternating Gecko Low Plank (10R/10L)
20 Bicycles
10 Glute Bridge Hip Ext R
10 Glute Bridge Hip Ext L
5 get ups
Gumsaba Outdoor Fitness Class schedule Tuesday 7/22/14:
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX STRAPS N STICKS
5:30AM Sunrise Danville Mens only class – Coach Allen – Total Body Strength Sets
6AM Sunup Walnut Creek Co-Ed class – Coach Matt – Interval Training Lo/Hi X 3
9AM Sunshine Walnut Creek Womens only class – Coach Michelle – TRX STRAPS N STICKS