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!
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)