For this Gumsaba DIY you will only need a mat and interval timer.
Warm up with 3-5 minutes rope skip and plenty of stretching – the shoulders, wrists, hips and legs then really go for it!
Set your timer for 18 rounds of 40 second intervals: 10 seconds rest, 30 seconds high intensity.
Repeat the above exercises, in order, 3 times for 18 total rounds.
Use the 10 seconds between rounds to keep track of your numbers so you can better them every time.