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
Inchworm Push Ups
Part 3: Dumb Bell Endurance
Set 1: Repeat 3 rounds
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
Set 2: Set a timer for 20 seconds work, 10 seconds rest. Repeat 4 rounds
Low Plank Hold
Boat Pose Hold
Set 3: Set a timer for 30 seconds work, 10 seconds rest. Repeat 3 rounds
Alternating Step 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
Written by: Michelle Brown on June 19, 2019.