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 1XÂ
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 12/10/8/6/4/2Â
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 CrunchesÂ
30 Flutter Kick
Part 5: Stretching TimeÂ
Figure 4 Hip StretchÂ
Half Splits
Quad Stretch
Deltoid Stretch
Triceps Stretch