How’s this for making your Monday BRIGHT AF. Bri hosted our ZOOM workout this morning, AND IT DIDN’T RECORD, of course! :/ Well, so it goes. I’ll do it and tape it when im done with all my privates at 10 and get it up for you by noon. I hope those of you who were able to go enjoyed it.
Keep moving, stay positive and stay home.
XO, Coach M
Gumsaba Outdoor Boot Camp EMOM & HIIT
Equipment: Dumb Bells, Jumprope, Band, Mat
Part 1: Dynamic
Shin Grabs – Knee Circles – Ankle Grabs – Calf Raises
P2: Band Work & Mobility- 30 seconds each
Alternating Fire Hydrants
Jumprope Pass Thru
Jumprope Side Bend
P3: HIIT & EMOM
Set 1: Set a timer for 5 minutes. Every minute do 10 Front Squats, then rest.
Set 2: Set a timer for 20 seconds work/10 seconds rest, 10 rounds – Alternate between Hi Knees and Wall Sit
Set 3: Set a timer for 5 minutes. Every minute do 5 Devils Presses (burpee with weight)
Set 4: Set a timer for 20 seconds work/10 seconds rest, 10 rounds – Alternate between Jumprope & Hi Plank Shoulder Taps
Set 5: Set a timer for 5 minutes. Every minute do 12 Renegade Rows
Set 6: Set a timer for 20 seconds work/10 seconds rest, 10 rounds – Alternate between Skaters & Frog Jumps
Part 4: Core Bomb AMRAP 10 Mins
10e V Crunch
10 Low Plank Knee Tucks
20 Ab Burners
20 Reverse Crunches
30 Flutter Kicks
40 Plank Jacks
P5: Cool Down Jog & Stretch
60 seconds each side:
Half Pigeon pose
Prone Chest Stretch
Quad T Spine Twist
Written by: Michelle Brown on March 23, 2020.