Here’s your weekly dose of a downright awesome DIY and a tasty nugget to go along with it.
Part 1: Warm Up
Dynamic: 10 reps each
Calf Raises – Hip Circles – Shin Grabs – Butt Kickers – Jumping Jacks – Ankle Grabs – Sampson Stretches – 400M jog
Band activation:
Band on thighs – 10 each
GBHE
Clamshells neutral hip R
Clamshells flexed hip R
L
L
P2: Met Con Ladder & Chippers
Set 1: Ladder – Perform 1X
10 Push Ups
10 Walking Lunges
8 Push Ups
8 Walking lunges
6 Push Ups
6 Walking Lunges
4 Push Ups
4 Walking Lunges
6 Push Ups
6 Walking Lunges
8 Push Ups
8 Walking lunges
10 Push Ups
10 Walking Lunges
Set 2: Chipper – Perform 1X
100 Skips on Jumprope
16 V Ups
36 Forearm Plank Body Saw
100 Skips on Jumprope
12 V Ups
32 Forearm Plank Body Saw
100 Skips on Jumprope
8 V Ups
28 Forearm Plank Body Saw
100 Skips on Jumprope
6 V Ups
16 Forearm Plank Body Saw
100 Skips on Jumprope
Part 3: Cardio: Perform 3X
Run 100M – 10 Burpees
P5: Stretch static hold 30 – 60 seconds per side
Thread the needle, spinal twist, calf stretching, quad stretch, chest stretch and deltoid stretch
Tasty nugget…
Did you know a diet rich in whole plant foods (high antioxidant leafy green vegetables and berries, whole grains, nuts and legumes) has been linked to reduced inflammation in the body and may even combat the aging process as a result? Pretty nifty, eh?
Ready to get more plant-powered? Snacking on fresh fruit and veggies is a great place to start when trying to add more plants into your life. But, if you’re looking for a crave worthy dish, something to sink your teeth into, try swapping out animal protein for a plant protein when cooking up your next feast. For instance, these Mediterranean Lentil Tacos are filling, nourishing, flavorful, and easy to cook. They’re also easy on the pocket book and protein-rich. Even better, lentil consumption is attributed to increased lifespan and the “second meal effect”.
Thrive on,
Coach Jentry
Gumsaba Fitness Class schedule Thursday 02/2/17
5:30AM Sunrise Danville Womens only class – Coach Briana – Circuit Work!
5:30AM Sunrise Danville Mens only class – Coach Joel – Circuit Work!
6AM Sunup Moraga Co-Ed class – Coach James – HIIT IT
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Circuit Work!
8:15AM Sunshine Moraga Womens only Class – Coach James – HIIT IT
9AM Sunshine Walnut Creek Womens class – Coach Briana – Circuit Work!
11:00AM Cytosport Advanced Boot Camp at the Park – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)