The beautiful new GUMSABA sweatshirts are IN! I think they may be Chad’s best work YET!  We can’t wait to get them out to those of you who preordered. I will be bringing them to class this week, along with a few other surprises, so don’t miss class or you might miss out on some great stuff!

10360552_10205421918213350_5173264810018969354_nIs that a super rad gumsaba tank top I’m wearing?! Maybe I will be bringing some to class this week!

Rep it out DIY WORKOUT

Part 1: 4 minute ready to workout roll out

Part 2: Warm Up for 5 minutes with dynamic movement and stretching. 

Part 3: Starter Tabata – 8 rounds 20/10 – Squats vs low plank (advanced can put feet on a sand ball.

  • alternate between the two exercises for 4 rounds of each

Jog 400M

Part 4: 21/15/9 chipper (3 rounds decrease reps each round)

Pull Ups (mod with Glute Bridge Pull overs)

Box Jumps (mod with side facing isolated step up 21/15/9 each side)

Toes to Bar (mod knees to elbows)

Kettle Bell Swings 

 

Part 5: Finisher Tabatas 8 rounds 20/10 alternate

Set 1: Mountain Climbers vs Skaters

Set 2: Hi Knees vs Burpees

 

Part 6: Cool Down hold each 30 seconds per side: Thread the needle – spinal twist – seated butterfly – walk hands back to stretch shoulders – forward bend – Legs in V (groin stretch) – Standing triceps stretch – standing chest stretch.

 

 

Gumsaba Outdoor Fitness Class schedule Tuesday 12/16/14:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX REPS*

5:30AM Sunrise Danville Mens only class – Coach Joel – Rep It Out

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Cardio Mash Up!

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX REPS*

11:00PM Cytosport Strength Training & Power – Coach Briana (private class) Rep it Out

12:30PM Cytosport Power Yoga – Coach Jentry (private class)