Enjoy your Gumsaba shelter in place home workout with the wonderful Coach Treigh today. Want more accountability and variety? Get our workouts live by becoming a member or a patron.
Stay sane, stay focused. Shelter in place. We can do this. #flattenthedamncurve
Best, Coach Michelle
Gumsaba Home Bound DIY – Dumb Bell Chippers
Part 1: Warm Up with Dynamic Movement: 10 each
Hip Rotations –
Part 2: Activate & ROM
Set 1: Band on thighs if you have one! – If not pretend. Perform 1X
10 Squats
10Y Side Steps
10 Hip Hinge
10Y Carioca
10e Single GBHE
10 Alternating Lateral Leg Drops
10 Supermans
10 Fire Hydrants R/12L
Part 3: Chip Dumb Bell + Bodyweight –
Set 1: Chipper 15/10/5
2 DB Snatch
Reverse Fly
Front Raises (use 1 or 2 DB depending on weight)
Set 2: Chip 12/10/8
2DB Alternating Single Leg Deadlift (keep weights VERY close to body – cue “paint your legs with your weights”)
1DB Hi Plank Pull Thru + 1 Press Up
Zombie Sit Ups
Part 4: Core Explosion Pyramid – First round do 5 of each, 2nd round 10… you get the point!
5/10/15/20/15/10/5
Reverse Crunches
Ab Burners
Supine Cross toe taps
Low Plank Body Saw
Sprinter Starts (each)
Part 5: Mobility – Choose 2 from the client app!
The core explosion pyramid was a killer, especially after weeks of not maintaining my fitness.