Home Workout 1: Uppers N Core

Good morning! It’s time to get your boot camp on. Class will run at 5:30am and 9am in the chat room. Text me if you need that information. Send pics, or post on your insta story and tag @gumsababootcamp!

Stay golden, see you bright and early!

🙂 Coach M

Gumsaba Outdoor Boot Camp – Uppers N Core

Part 1: 1X

10 Shin Grabs, 20 Butt Kickers  – 10 Calf Raises – 10 Alternating Hip Rotations – 10  Heel Walks 10 Toe Walk = 5 Leg Swings R/5L – Lap

Part 2: Bands on thighs 1X 

10e Side Steps – 10 Hip Hinge – 10 Squats – 5 Inchworm Push Ups

10 Supermans – 10e Fire Hydrants – 10e GBHE – 10 Lateral Leg Drops

Part 3: Uppers Chipper 12/10/8/6/4/2 

Bent Rows

Push Press

Front Raises

Overhead Triceps Press

Glute Bridge Flys

Devils Press

Jumprope (x10)

Part 4: AMRAP 10 minutes

10e Side Plank row

15 Low Plank Body Saw

20 Bicycles

25 Reverse Crunches 

30 Flutter Kick

Part 5: Stretching Time 

Figure 4 Hip Stretch 

Half Splits

Quad Stretch

Deltoid Stretch

Triceps Stretch