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.

WAIVER LINK HERE! 

Mt. Diablo Hike shell ridge

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)