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
Alamo Run 5k & 10K
Competitive & Fun Run heats, dogs welcome!
Alamo, June 10, 2018
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
Jumprope
Set 2: 45 seconds work /15 seconds rest – 2X
Burpees
Reverse Crunches
Skaters
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