Get ready to kill some cardio with this DIY chipper! If you don’t have a track or a treadmill, you can skip the runs, add jumprope, and run a mile when you are all finished! Fun times.
Speaking of CARDIO…join us for a free track workout next weekend!
Gumsaba TRACK workout!
Sunday June 9 at MVHS with Coach Karen
830-930am
All you need is water…and maybe a friend. All they need to do is sign a waiver.
To your health, Coach M
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Gumsaba DIY BOOT CAMP Just Chip IT!
This is a great workout to do at a track.
Equipment: You need Dumb Bells and a mat. A band is optional for this workout.
Part 1: 10 Each
Shin Grabs – Calf Raises – Ankle Grabs – Sampson Stretch – Windmills – Toy Soldiers 400M Jog
Part 2: 1X
Set 1: Band on ankles
5 mini side step R / 5L
10 Squats
10e Hip Extensions
Band On thighs
20 GBHE
10 Clamshell R
10 L
10 Alternating Lateral Leg Drops
Part 3:
Round 1: 1x
Run 800M (1/2 mile)
12 Thrusters
12e Side Plank Rows
6 Zombie Sit Ups
12 Leg Raises
12 Low Plank Body Saw
Round 2: 1x
400M Run (1/4 mile)
10 Thrusters
10e Side Plank Rows
5 Zombie Sit Ups
10 Leg Raises
10 Low Plank Body Saw
Round 3: 1x
200M Run (1/8 mile)
8 Thrusters
8e Side Plank Rows
4 Zombie Sit Ups
8 Leg Raises
8 Low Plank Body Saw
Round 4: 1x
100M Sprint
6 Thrusters
6e Side Plank Rows
3 Zombie Sit Ups
6 Leg Raises
6 Low Plank Body Saw
Part 4: Posterior Chain Stretch