Today’s Workout Wednesday will give you that extra pep in your step to help you manifest your goals and intentions for 2017. And, with a healthy dose of thrusters, sprinter starts and assortment of plank variations you’ll work to strengthen your body from head to toe.
Part 1: Dynamic Warm Up: Do 10 Reps of each movement.
Shin Grabs – Calf Raises – Ankle Grabs – Samson Stretch – Windmills – Toy Soldiers
Part 2: Interval training. You can download a free timer app here!
Set 1: 30 seconds work, 10 seconds rest – Do this set 1X
Wear a band on your thighs if you have one!
Glute Bridge Hip Extensions
Inchworm Push Ups
Set 2: 20 seconds work, 10 seconds rest – Do this set 4X
Low Plank Body Saw
Part 3: 16 Minute AMRAP – Set a timer for 16 minutes. Do as many rounds oas you can in that time!
20 Mountain Climbers
16 Walking Lunges with Hammer Curl
8 V Ups
Run or Row 200M
Part 4: HIIT Cardio and Stability!
Set 1: 20 seconds work, 10 seconds rest – Do this set 2X
Sprinter Start R
Sprinter Start L
Hi Plank Bird Dog Hold Right (modify on knees if needed)
Hi Plank Bird Dog Hold Left
Set 2: 20 seconds work, 10 seconds rest – Do this set 2X
Side Facing forearm Plank Hold Right
Side Facing forearm Plank Hold Left
Step Up Right
Step Up Left
Part 5: Cool Down Jog 400M, then stretch!
Time each stretch for 30-60 seconds per side.
Hamstring Stretch: Half Splits Right/Left
Pigeon Pose Right/Left
Quad Stretch Right/Left
Chest Stretch Right/Left
Spinal Twist Right/Left
Calf Stretch Right/Left
Wednesday is also about wellness and part of wellness is nourishing your body with food that supports your health and brings you joy. So, today we’re sharing one of our favorite recipes…Taco Salad with Blackened Corn and Chipotle Crema. Cheers!
Gumsaba Fitness Class schedule Thursday 01/05/17
5:30AM Sunrise Danville Womens only class – Coach Briana – Core & Cardio Circuit
5:30AM Sunrise Danville Mens only class – Coach Joel – Core & Cardio Circuit
6AM Sunup Moraga Co-Ed class – Coach James – Full Body Intervals
6AM Sunup Lafayette Co-Ed class – Coach Jentry – Core & Cardio Circuit
8:15AM Sunshine Moraga Womens only Class – Coach James – Full Body Intervals
9AM Sunshine Walnut Creek Womens class – Coach Briana – Core & Cardio Circuit
11:00AM Cytosport Advanced Boot Camp at the Park – Coach Briana (private class)
12:00PM Cytosport Vinyasa Flow Yoga – Coach Jentry (private class)