Congrats to all the Gumsaba campers who competed the Primos Run over the weekend! Check out this adorable photo of the Colburn family rocking the run.

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You too can Rock your day with this DIY!

BOOT CAMP DANVILLE CA

Warm up with the Gumsaba Standard Warm up and Stretching Routine.

BOOT CAMP DANVILLE CA

Set your timer for 9 rounds of 30 seconds work, 5 seconds rest and transition. You will restart your timer every time you get back from your run for a total of 4 Work Groups, 9 rounds each. (each work group is 5 min 25 sec long)

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PUSH YOURSELF ON THE RUN, go as fast as you can, and give yourself 1 minute or less to get your air back and hit the next Work Group.

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Work Group 1:

Mountain Climbers

Spring Jacks

Cardio Burpees (no push up)

3 rounds

Run 600M

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Work Group 2

Push Press (alternating when fatigued)

Cross Toe touch sit up

Low plank

3 rounds

Run Suicide

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Work Group 3

Squat kicks

Bicep curls (alternate when fatigued)

Navy Seal Ups

3 rounds

Run 600M

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Work Group 4

Hot Potato Squat

Hi Knees

Commando Push Ups

3 rounds

Run Suicide

 

And, dont forget, this weekend is the Gumsaba Fall Trail Adventure! Sign up today!