There’s a whole lot to look forward to today – it’s a brand new day, a little rain in the forecast, and an energizing DIY Cardio Core workout tailor-made by Coach Michelle herself. Also, if you’re eager to get your run on, or just catch up with your fellow Gumsabans, check out some upcoming events listed below.

Running Club at the Rez.

With Coach Karen at the Lafayette Reservoir

Sunday 4.15 at 8:30am

Meet in the parking lot next to the toll kiosk.

Cost: FREE

For those who’d like a little extra challenge, meet at 8:15am on Risa Road, just off Mt Diablo, near the reservoir. We’ll park there and run into the reservoir and meet the rest at 8:30am at the parking lot kiosk.

Alamo Run 5k & 10K 

Competitive & Fun Run heats, dogs welcome!

Alamo, June 10, 2018 

Click here to sign up!

Gumsaba DIY Cardio Core

Part 1: Warm Up: light cardio & dynaimc movement for 10 minutes.

Part 2: Bodyweight – Repeat 2X

12 Alternating Reverse Lunges

6 Push Ups

12 Alternating Lateral Lunges

6 Squat Jacks

12 Hi Plank Shoulder Taps

Part 3: Interval Training

Set 1: 45 seconds work /15 seconds rest – 2X

Knees to Elbows

Low Plank Knee Tucks


Set 2: 45 seconds work /15 seconds rest – 2X


Reverse Crunches


2 Minute Run, Row or Bike

Set 3: 30 seconds work /10 seconds rest – 3X

Sumo Hi Pull

Plank Jacks

Leg Raises

Set 4: 30 seconds work /10 seconds rest – 3X

Wall Sit

Glute Bridge Fly

Renegade Rows

2 Minute Run, Row or Bike

Part 4: Stretch: Jumprope Stretch Sequence