As much as we love to workout outdoors, that can be dangerous when the heat index is too high and/or during spare the air days. On days like this, get your workout in indoors, and make time to go outdoors early in the day. Pollutants tend to be worst on hot days/nights. Sensitive groups should always check out local air quality before outdoor play, especially during hot seasons. This is a great reason to get to our 530am classes this time of year.

Let me know if you try this DIY out, and how you like it!

:) Coach M

Gumsaba DIY Boot Camp

You will need a set of dumb bells, a mat, a stable place to step up, jumprope and a timer for this DIY!

Part 1: Warm up: 

5 minutes of light, rhythmic cardio: dancing, walking, jogging, biking or rowing. 

Part 2: 10 each, 1 Round

Squats

Toy Soldiers
Sampson Stretches

Inchworm Push Ups

Part 3: Dumb Bell Endurance

Set 1: Repeat 3 rounds

12 Thrusters

12 Renegade Rows

12 Glute Bridge Flys

6 Zombie Sit Ups

Part 4: Body Weight HIITS

Set 1: Set a timer for 30 seconds work, 10 seconds rest. Repeat 3 rounds

Reverse Lunges

Skaters

Cardio Burpees

Jumprope 

Set 2: Set a timer for 20 seconds work, 10 seconds rest. Repeat 4 rounds

Low Plank Hold

Boat Pose Hold

Reverse Crunches

Mountain Climbers

Set 3: Set a timer for 30 seconds work, 10 seconds rest. Repeat 3 rounds

Alternating Step Ups

Jumping Jacks

Press Ups 

Glute Bridge Hip Extensions with feet up on bench

Set 4: Set a timer for 20 seconds work, 10 seconds rest. Repeat 3 rounds

Sprinter start right

Sprinter Start L

Side Plank Hold R 

Side Plank Hold L

Part 5: Mobility

Gluteus Medius Release

Chest Release