DIY Friday

Gumsaba Home Bound DIY – HIIT/AMRAP/REPS

THIS WORKOUT GOES WITH THE 6am ZOOM today! 

Part 1: Warm Up with Dynamic Movement  – 30s each

Part 2: 5 minutes band work – 3 minutes dynamic cardio

Part 3: Intervals & Reps 

Set 1: 30 work/10 rest 

Bent Row + Fly + Curl + Push Press

Prisoner Squats

Forward Lunge with DB Pass Thru

2 Plank Jacks 2 Knee Tucks 2 Push Ups 

Suitcase Squat

Burpees

Set 2: AMRAP 15 Minutes

20e Single Leg Weighted GB Bridge  

15e Bulgarian Squat

10e Dumb Bell Haybailer 

5e Step Back Push Ups

100 Jumprope 

 

Part 4: CORE 2X

50 Toe Taps

40 Alternating Single Leg Lifts 

30 Mountain Climbers

20 Low plank body Saw

10 Navy Seal Ups

Part 5: Mobility