Dance Into Your Week

Who says Monday Workouts can’t be fun!! Start your week dancing! Benefits of dancing include improved cardiovascular health, improved strength and balance, boosts cognitive performance,  stronger bones to offset osteoporosis, and improves your mood.

Join me Mondays for Dance Fit Gold live at Freestone Recreation Center in Gilbert, AZ 10:30 am and Friday virtual on Zoom at 9am.

Spring Session Classes 2021

Spring Session Classes

March 15th-May 14th

Register for classes here:

https://apm.activecommunities.com/GilbertAZ

Gilbert, AZ Residents get 50% off the cost of the session.

Parent/Tot:

Outdoor Sing and Play on the Lawn 1 1/2-4yrs #23541 Mondays 9:30am FRC

Music and Movement #23651 2-3yrs Tuesdays 10:30am McQueen

Preschool Learning and Arts Classes:

Storybook Arts & Crafts 3-5yrs old #23653 Wednesdays 9am McQueen

Adventure Tots 2-3yrs old #23663 Wed & Thur 10:05am McQueen (Full-Waitlist Only)

Ballet and Dance Fit Kids:

Ballet & Play 3-7yrs old Tuesdays 11:45am McQueen

Ballet & Play 3-6yrs #23773 Wednesdays 1:00pm GCC

Fairytale Ballet 3-7yrs old #23657 Thursdays 2:15pm McQueen

Dance Fit Kids 4-8yrs #23754 Wednesdays 2:15pm GCC

Dance Fit Kids 8-13yrs #23745 Wednesdays 4:45pm GCC

Gymnastics and Active Play:

Head Over Heels Gymnastics 3-6yrs #23668 Tuesdays 12:45pm McQueen

Head Over Heels Gymnastics 3-7yrs #23669 Thursdays 3:30pm MQueen

Gymnastics 101 6-13yrs #23678 Thursdays 4:30pm MQueen (Full-Waiting List Only)

Active Play 3-7yrs #23670 Thursdays 1:15pm McQueen

Adult Classes:

Primetime Fitness #23706 Wednesdays 12:00pm GCC

Dance Fit Gold- Outdoors #23707 Fridays 8am GCC (Starts April 2nd)

Adaptive Classes:

Beginning Weight Training #23723 Mondays 3pm GCC

Dance Fit #23712 Mondays 4:30pm GCC

Dance Fit #23094 Wednesdays 3:15pm GCC

If you have any questions, please let me know.

Mini Band Workout

Happy Thursday!

Started my day teaching Cardio Drumming. Came home and did a mini band resistance class. Here is a quick effective workout for you to add on to your workout or to squeeze in if your short on time. Do all 3 rounds one side, then switch sides. Do 3-5 sets on each side.

Round 1:

Staggered Squat with Back Leg Raise and Bow & Arrow Pull (12)

Bow and Arrow Pull (15)

Round 2:

Squat, Tap Out, Calf Raise with Chest Squeeze (12)

Lat Pull Downs (15)

Round 3:

Squat Side Walks with Serving Platters plus double pulse (12)

Tricep Extension with OH Pull (15)

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