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