Exercise does a real job on the brain…a great job! We all know we feel great after a hard workout, and during times of stress, its even more important to get MOVING. As you know, there are many benefits to exercising outdoors. I remember my gym rat days of staring at the wall, or zoning out on TV while moving my body. What a waste of brain power! One of the most important aspects I take from Martial arts and yoga into my workouts is mindful movement of my body. Connecting the body with the mind creates stronger neuron connections, allows us to better understand, and more importantly feel, the rhythms of the body. How the body responds to movement with breath, the constant streaming of internal energy that connects us all.

When you workout mindfully you increase brain power. If that isn’t incentive I don’t know what is!!!


DIY Monday

Part 1: WARM UP with dynamics for 5 mins. 

Part 2: Tabata – Jumprope vs Skaters 8 Rounds alternating for 20 seconds work/10 rest

Part 3: Review Mechanics of Push Ups and squats. 

Review push up. Start in hi plank: Ears, shoulders hips in line hold 10 seconds. Descend slowly to bottom of PU, hold 3 seconds. Knees down if not able to keep proper alignment

Do 3 reps like this SLOW.

Review Glute Bridge: Knees over ankle – avoid flaring knees laterally when pressing up. At top tuck  tailbone tucked to backs of knees –  aka pull hip points up toward ribs to take pressure off of back.

Do 3 reps like this SLOW.

Review Squat: Cue sitting down below 90 slowly. Emphasize natural curve in back. Before you straighten your knees, use GLUTE muscles to get hips back up to 90 without changing angle of knees at all. Then press lets straight only when glutes have reached level of knees. Squeeze glutes to prevent knees from wobbling.

NOTE: Many people straighten their legs as the glutes are lifting which is a cause of knee pain.

Do 3 reps like this SLOW.

Part 4: 3 rounds (include 200M run at end of each round)

5 Push Ups

10 Walking Lunges with Curl

10 Renegade Rows

10 Step Up with Overhead Press (those with back issues no OH Press)

5 Burpees

10 Wall Sit Bicep Curls

10 Glute Bridge Pullovers

10 Front Squats

5 V Ups

10 Bent Flys

10 Mountain Climbers

10 Triceps Kickbacks

Run 200M

Part 5: Abdominal Intervals

6 rounds 10 seconds work 10 seconds rest:

Iso Low Plank (mod Ab Burner)

3 rounds 10 seconds work 10 seconds rest:

Iso Right Side Low Plank (mod with side bend standing)

3 rounds 10 seconds work 10 seconds rest:

Iso Left Side Low Plank (mod with side bend standing)

Part 6: Stretching

Static Stretching of quads, hamstrings, hips, triceps, chest – hold each stretch 30 seconds!

Gumsaba Outdoor Fitness Class schedule Tuesday 12/9/14:

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX VLIIT to SHIIT**

5:30AM Sunrise Danville Mens only class – Coach Joel – VLIIT to SHIIT

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

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX VLIIT to SHIIT **

11:30PM Cytosport Strength Training & Power – Coach Briana (private class)

12:30PM Cytosport Power Yoga – Coach Jentry (private class)