When you can’t make it to class and you’re itching to get that workout in, treat yourself to a DIY workout.  Today’s Bodyweight Blast will recruit nearly every muscle (lower, core and upper), giving you that full body workout you’ve been craving.

Workout Wednesday –  Bodyweight Blast!

Equipment: Loop Band, Mat, Timer, Lacrosse Ball

Part 1: 10 Each

Shin Grabs – Calf Raises – Ankle Grabs – Samson Stretch – Windmills – Toy Soldiers

Part 2: Activation & Functional Patterns

Set 1: 30 work, minimal rest – Band on thighs 1X

If you dont have a band you can buy one HERE or pretend you have one on!

Squats

Glute Bridge Hold

Hi Plank

Inchworm Push Ups

Supermans

Part 3: Perform 4-5 Rounds of this set!

10 Jumping Jacks

10 Walking Lunges

5 Navy Seal Ups

5 Burpees

Part 4: Interval Sets 20 seconds work, 10 rest Repeat each set twice!

Set 1:

Diagonal Lunge R (runners lunge with no hands!)

L

Bird Dog Hold R
L

Set 2: 20/10 2X

Side Facing Plank Hold R

L

Single Leg Glute Bridge Hold R

L

Part 5: Cool Down Jog & Stretch

Find NEW Mobility exercises in your client portal!

Learn how to get the portal HERE!

VMO Release

Couch Stretch

Teres Major Release


Calf Release

 

And for some post-workout fuel or on-the-go snack, check out these simple, tasty Chewy Granola Bars.  Made from oats, nut butter, chia seeds, and sweetened with mineral-rich dates, these granola bars far exceed any store-bought version in both quality and flavor.

 

Thrive on,

Coach Jentry

 

Gumsaba Fitness Class schedule Thursday 01/19/17

5:30AM Sunrise Danville Womens only class – Coach Briana – Cardio Core Circuit

5:30AM Sunrise Danville Mens only class – Coach Joel – Cardio Core Circuit

6AM Sunup Moraga Co-Ed class – Coach James – Upper Body + HIIT Cardio

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Cardio Core Circuit

8:15AM Sunshine Moraga Womens only Class – Coach James – Upper Body + HIIT Cardio

9AM Sunshine Walnut Creek Womens class – Coach Briana – Cardio Core Circuit

11:00AM Cytosport Advanced Boot Camp at the Park – Coach Briana (private class)

12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)