It’s Humpday, and this week that means we get after a HIIT Lower body with Coach Karen! All the Gumsaba coaches hope you are taking comfort in the fact that we are doing these workouts with you, and would love to get comments when you finish them! The more hits we get, the better.
You will need a sturdy place for step ups and a mat for this shelter in place workout.
Enjoy, and stay well,
Coach M
Gumsaba Home Bound Bootcamp – HIIT Bodyweight
Part 1: Dynamic Warm Up: 10 each
Shin Grabs, Butt kickers, Ankle Grabs, Samson Stretches, Toy Soldiers, Windmills, Calf Raises
Part 2: Band on thighs if possible! 1X
10 Side step
10 Squats
20 GBHE
10 Alternating Lateral Leg Drops
10 Supermans
10 Fire Hydrant Circles R/10L
Remove Band
10Y each, 2X
Side Shuffle
Carioca
Hi Knees
Butt Kickers
Part 3: Bodyweight Intervals 30 seconds work/10 seconds rest, 3X
Step Up Reverse Lunge R
Step Up Reverse Lunge L
Prisoner Squats
Diamond Push Ups (on knees if needed)
2 Hi Plank Shoulder Taps + 2 Knee Tucks + 1 Push Up
4 Corners Punches (sumo stance, cross punch 2 up high, 2 squat punch low)
Jumping Jacks
Hi Knees
Part 4: Core + stability
Set 1: 3X
20s V Ups
20s Flutter Kicks
20s Slow Bicycles
20s Mountain Climbers
20s Low Plank Hold
Wall Sit 1 minute
Set 2: 3X
20s V Crunch each side
20s Bird Dog Tuck R
20s Bird Dog Hold R (keep back foot barely hovering off the ground, focus on drawing in abdomen so low back is neutral)
20s Bird Dog Tuck L
20s Bird Dog Hold L (keep back foot barely hovering off the ground, focus on drawing in abdomen so low back is neutral)
20s Childs Pose
Part 5: Cool Down Jog & Stre
tch:
Hamstring – Half Split R
L
Pigeon Pose R
L
Prone Chest Stretch R
L
Crescent Moon Stretch R
L