This week we close down 2014! I have your resolutions from last year and will bring them to classes on Tuesday and Wednesday for you to review. This year, you will be posting your resolutions on line so that we can keep track of them. The newsletter drops on Wednesday and will have all of the info you need to commit to excellence in 2015. :)
Speaking of which, there will be only ONE class on Thursday 1/1/2015, New Years Day at Gumsaba! Join us for a power hour at Oak Hill Park at 8:30AM sharp. Park in the Oak Hill Park lot- we will meet there and hike to the top together. Prepare for some hill intervals (walk or run), pull ups and more fun stuff to be disclosed Thursday. Friends and family over the age of 16 can come for free. There is no better way to ring in the New Year than with a nice sweaty workout, so don’t miss this opportunity to start 2015 on the right foot! NOTE: all other days this week run as usual at all locations.
NEW YEARS DAY WORKOUT
With Coach Michelle
Thursday 1/1/2015
Oak Hill Park = 830-930AM
Bring a friend or family member for FREE – just have them sign a waiver first.
This cool crisp weather is ideal for a trail workout. Join us Thursday!
Superset Cardio Mash Up!
Part 1: Warm Up – 5 minutes with full range of motion dynamic movement and light stretching.
Part 2: Super Sets
Set 1:
10 Thrusters
10 Double Unders (if no double unders double the number of skips)
3 rounds
Set 2:
10 Shoulder Rolls
10 Stiff Leg Deadlifts
3 rounds
Run 200M
Set 3:
10 Diamond Push Ups (most likely on knees)
10 Box Jumps (mod step up w/ weights)
3 rounds
Set 4:
10 Sumo Hi Pull
10 Mountain Climbers
3 rounds
Jog 400M
Set 5:
10 Walking Lunges with weights on shoulders
10 Burpees
3 rounds
Set 6:
10 Renegade Rows
10 Jump Squats
3 rounds
Run 200M
Part 3: Interval 20 work/10 rest
Set 1:
Low Plank
XTTSU
Ab Burner
Knees To Elbows
2 rounds
Set 2:
Hi Plank Knee Tucks
Toe Taps
Reverse Crunch
Bicycles
2 rounds
Cool Down Jog if time allows
Part 4: Stretching
Hold stretches for time 30 seconds each: hamstring, quad, figure 4 hip stretch, cheststretch, triceps stretch
Gumsaba Outdoor Fitness Class schedule Tuesday 12/30/14:
5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Interval Training*
5:30AM Sunrise Danville Mens only class – Coach Joel – Interval Training
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Interval Training
9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Interval Training*
11:00AM Cytosport Strength Training & Power – Coach Briana (private class) Super Set Mash Up
12:00PM Cytosport Power Yoga – Coach Jentry (private class)