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

Hip Hinges

Butt Kickers

Skaters 

GBHE

Alternating Fire Hydrants

Supermans

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 Bicycles

30 Flutter Kicks

40 Skaters

40 Plank Jacks

P5: Cool Down Jog & Stretch 

60 seconds each side: 

Couch Stretch

Half Pigeon pose

Prone Chest Stretch 

Quad T Spine Twist