Compound Move Workout

Here is a Compound Move Circuit Workout

2 Circuits, 3 exerises each circuit, repeat each circuit 3x, then do the next circuit. Finish with abs and stretch video.

Start with a quick warm-up before starting the circuits.

Circuit 1:

Lunge to Reach- 12 each side-

Level 2 add a knee drive, Level 3 knee drive to hop

Inchworm to Plank to Superman 10-12 reps (small band optional)

Single Leg Deadlift to to Row to Curl 12 ea. side

Repeat 3x

Circuit 2:

Dumbbell Figure 8 to Upright Row 12-15reps

Tricep Dip to Crab Touch 12-15 reps

Lunge with Bicep Curl to Plank Jacks 12 ea. side

Repeat 3x

5 min Ab workout

Stretch

October Workouts

October is here! I have lot’s of options for you to workout with me.

Online options:

To find my Zumba Gold schedule, both live and online, go to Zumba.com and find my personal page here.

https://www.zumba.com/en-US/profile/michelle-dulansky/816600

If you are on Facebook, follow my Wellness Group here for free workouts, affirmations, healthy tips and more.

https://www.facebook.com/groups/coffeepeacencardio

If you would like more support, I have a membership based group.

For $25 a month, you get a meal plan, 20 workouts a week , plus support from me and and the other members of our online community. There is a combination of live classes and recorded. The live classes have replays available for 24-48hrs.

Classes include: Muscle Conditioning, Cardio Drumming, Zumba Gold, HiiT, Dance Blast, Barre, Stretch and more….

Join here or email me at michelle@coffeepeacencardio.com for more info.

https://www.facebook.com/groups/cpncprivategroup

Live Classes:

My schedule at Freestone Recreation Center is:

Tues & Thur 8:15 am Cardio Drumming

Fri 12:50pm Zumba Gold

Masks are required as well as reservations. Call 480-503-6241 to reserve your spot up to 7 days in advance.

I also have classes available through the Gilbert Recreation Guide for Adults, Special Needs Adults and Kids. These classes do not require masks and are limited to 8 people. Register here: https://apm.activecommunities.com/GilbertAZ

Special Olympics Cheer is also through the Rec Guide. It is Tuesdays at 4:30pm the code #22762

Special Event:

Friday Oct. 16th Fall Fitness Friday at Gilbert Regional Park

I will be teaching Zumba at 9 am. Tone & Stretch and Primetime Fitness will be offered. More info here….

I look forward to a fun, fit, fab month!

Fall Into Fitness

I still have spots in my Sept Fall Into Fitness group. $25 for 4 weeks of workouts. 10 classes a week….that is less than $2 a class. Email me at michelle@coffeepeacencardio.com for more details. Schedule is listed below.

Sept Schedule

Mon:

6 am Muscle Mondays

9am Cardio Drumming Zoom

Tue:

6 am Tone Up Tuesday Barre

Wed:

6 am Warrior Wednesday HiiT

9am Zumba Gold Zoom

Thur:

6 am Thankful Thursday Tone & Stretch

9:45am Dance Blast Zoom

10:30am Hip Hop Toning Zoom

Fri:

6 am Fast & Furious Friday HiiT

9 am Zumba Gold Zoom

August Burn & Blast Series

Mon. 8_45am Cardio Drumming on Zoom 12_30pm Zumba Gold at Freestone Tue. 8_15 Cardio Drumming 9am Zumba-FS 12_30pm Zumba Gold-Z Wed. 8am Muscle Conditioning 9_45am Zumba Gold-FS 12_30pm Cardio Drumming-Z Thur. 8_45

Need a supportive online community to keep you motivated and inspired? This is it!

Live Classes, on demand classes. Fun daily check ins with me! Find your fitness tribe here!!

Need more info? Email me at michelle@coffeepeacencardio.com

Tabata Tuesday Workout & Breakdown

Here is your Tabata Tuesday Workout

Set a timer for 20 sec on 10 sec off for 8 sets. 1 min break repeat for 6 rounds

Round 1: Suicides & Donkey Kicks
Round 2: JumpingĀ  Jacks & Mountain Climbers
Round 3: Squat Jacks w/2 knees & Jackknife Crunches
Round 4: Skaters & Curtsey Lunge Pulse w/side Leg Lift
Round 5: Lunge Reach & Side Shuffle/Knee up
Round 6: Single Leg Deadlift to knee up & 180 Squat Jumps