Jumping rope is a killer way to stay in shape – you can fry up to 1000 calories in an hour… that’s a WHOLE LOT!
The benefits are countless and include increased metabolism & muscle tone, improved coordination & balance, and its excellent for cardio endurance. I’ve been adding more jump roping all over my workout - running has been annoying my left hamstring a bit. I am learning to really love it because of the results it gets; and by mixing it up I keep myself from getting bored. For example, hit intervals of 20 seconds fast as possible skip with 10 seconds easy skip, complete 8 rounds for a 4 minute interval. Repeat 5 round, and in between sprinkle 5 sets of 10 Navy seal ups and 10 mindful burpees or two of any other resistance exercise in your 1000 club. Yields 1 sweaty & happy camper. 
Skipping rope is always done to music with a beat! Feel the rhythm and have fun. In time you will develop good timing and see great results.
Coach M
Click here to learn more about the miracles of adding a little extra jump rope to your workouts!
I love Mondays. They are a fresh start, a brand new horizon to conquer. The rain has cleansed the air and tomorrow is going to be freakin’ fantastic!
Soon we will be posting video workouts, but until then I’ll be keeping the DIYs super simple so no one gets hurt doing crazy stuff at home without proper guidance. For now, come to class if you want the full hour of power and the crazy stuff.
For this workout you will need a mat, a bench or other STURDY surface to do dips on, and jump rope (optional).
WARMUP:
Jog for 10 minutes or skip rope for 3-5 minutes and warm up with your 10 air squats/sampson stretches/straight leg kicks.
STRETCH: Before you start your workout, look it over and notice what muscle groups will be working, and what joints you are going to tamper with if you fail to mindfully control your form. For example in this workout is upper body and ab focused. I recommend 5 arm circles forward and 5 back on RT & LT and warm up of the waist with gentle twists. Stretching and roll the neck slowly and gently along with wrist and calf stretch would also be important. Warming up your back with forward bend and stretch back is always important. You want to release the tension in the joints and muscles before the workout, so go slowly and expect a little popping and cracking.
Turn on your timer and get started! Post your time if you like.
20 Mindful Burpees!
20 Dips on Bench or Dip Station
20 Leg raises on your mat, use your hands for support under your tail bone if necessary.
20 high plank knee tucks
3 rounds for time.
Happy Monday,
Coach M
Stacy Roach of the Sunrise Boot Camp has a great idea; lets finish our 1000 club TOGETHER!! Save the last bit of your 1000 club for Thursday February 3rd and we will finish them during class.
Please post a comment on what you plan to finish on the 3rd, and I will either work it into the workout or we will finish it at the end of class!
So, how many mindful burpees should I save to do with you ladies??? I’m at 900, so it won’t be more than 100…
Coach Michelle
Hello Ladies
What a great week we are having! Each day I am more grateful for all of you Gumsaba Campers! I honestly can’t imagine a better way to spend my time than with women who want to be their best. You all ROCK.
I’ve learned more in the past few days, both about myself and about my friends, than I’ve learned in some time. I have a whole new perspective on pain for sure, but more than that, I have realized just how much the people in my life mean to me. Who would have thunk that scalding myself with hot water would give such gifts?!
Though my workouts have changed this week, they have not stopped. I’m not going to let a little burn get in the way of my 1000 burpees that is for sure. These videos are for you – and they really are about making lemonade when you are thrown (scalding hot) lemons! Jen F has been interested in hitting a heavy bag, so Jen, enjoy the video of me beating the lemons out of that bag. I can’t use my legs, but that just means my arms will get much faster.
Much Love & Respect for you all,
Coach M
1/26/11 - The Gumsaba Sunrise Class kicks butt all year round! Weather Schmether.
Great job interval training today. Interval training is a great way to boost both mental and physical stamina, as well as burn major calories. Make sure you drink plenty of water and stretch those legs tonight.
Enjoy the photos of the sweaty Sunrise Class Gals who kicked butt on the runs today; can’t wait till there is enough light at the Sunrise class to get some great photos and vids too!
Coach M
This made my day; thank you Kelly.
Check out this super awesome video of Kelly Sessions and her team doing her final 1000 club of push ups!
YOU GO GIRLS!!!
Well, my lesson for this weekend is Sh*t happens!
It was just another Saturday. After lunch I decided to make some green tea. Unfortunately the tea spout was not closed, and without thinking I pushed it closed, turned off the burner and grabbed the tea pot. It was a tad HOT. I instinctively dropped it, and that’s when the water burst out and splattered all over the kitchen, and me! I am so thankful my instinct kicked in to jump away, and I’m doubly thankful that Chad and Rose were not in the kitchen! That water burned right through my pants which i immediately tore off, along with my skin. Luckily I had brought my hands up to cover my face but some of the water still got my right eye area but there are no blisters, its just dark and swollen.
Needless to say yesterday my plans changed in an instant. One of those life lessons that make so clear our mortality, our vulnerability, and really just let us know that sometimes Sh*t happens! Even a tea pot can kick your butt. After the shock wore off, (bless Chads heart for putting up with my freakishness and being so calm under pressure), I realized just how much worse the situation could have been.
I wanted to write this for a couple reasons. Number one because I don’t want this to EVER happen to any of you. I know many of you drink tea! Did you know that scalding burns are the number one reason people go to the emergency room, and most from tea pots? Number two, I wanted to share with you that moment of realization that life is precious and everything can change in the blink of an eye. Unfortunately it sometimes takes extreme pain and shock to really see just how precious we are. Let’s all be extra thankful that we are healthy and we have people who love us and are there for us in times of great need. I really don’t know what I would have done without Chad’s love yesterday. This whole accident gave me a new perspective that I, apparently, greatly needed.
Here’s a photo of my nasty burn and the skin it took off, with aloe smothered on it shortly after it happened… Now its all bandaged and feeling much better. My tummy took a beating too, but this is by far the worst of it.
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- day 1
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- day 3
Some comedy for your Friday from one of the most genius shows ever…WIPEOUT!
I was tired today and so my workout was late and not very pretty . I don’t like to work out at night but didn’t have a choice, so blasted out a quicke of 18 rounds/30 second side jump lunge intervals and did my 1000 club burpees.
As i did my 730th burpee this mont, I remembered how in January of 2010 I was forced to quit 1000 club push ups because of my recently broken, still healing wrist. I didn’t have the strength or flexibility to get past 743. 
I finished my sit ups and back extensions, but had to stop the push ups.
Though i am still working on my form and depth, i did my 750th burpee today! Its taken me 2 years to gain back the strength & flex I once had in my right wrist, and I feel so fortunate to have it back. To be able to do 1000 burpees in one month, for me, is a big victory.
Congrats to Dana of the Rudgear Class and Jen of the Danville class on their 1000 Club finish. Please post your progress and your completions in the comments, all submissions must be sent to info@gumsaba.com on or before 2/3/11. Please list the exercise(s) and the number of reps completed.
Coach M
Hope this weather stays nice the rest of the week! Great job today everyone.
Coach Michelle
