Saturday EMOM

Gumsaba Indoor Boot Camp – EMOM Saturday

Part 1: Warm Up – Dynamic movement 5 minutes

P2: Bands on Lower Legs above ankles  – 30 seconds each

Alternating side steps – Alternating hip extensions – Squats 

Move band to thighs

Inchworm push ups

Supermans

Clamshells R

L

GB Hold

GBHE

Squats 

P3: Body Weight HIIT Sets 

Set 1: 20/10 4X 

Skaters

Press Ups

Set 2: 20/10 4X

Pulsing Squats

Plank Jacks

P4:  5 minute EMOMS – give them about a minute rest between sets

Set 1: Start timer, do 6 Burpees, then Glute Bridge the remainder of the minute Repeat for 6 minutes on the minute. Total 5 rounds, 30 burpees

Set 2: Start timer, do 12 Hot Potato Squats then begin skipping rope. 

Repeat for 5 minutes on the minute. 

Total 5 rounds, total 50 Hot Potato Squats

Set 3: Start timer, do 12 Alternating Reverse Lunges, then Hi Plank shoulder taps the rest of the minute. Repeat for 5 minutes on the minute,. Total 5 rounds, 60 ARL

Set 4: Start timer, do 10 V Ups (single or double leg) then Low Plank the remainder of the minute. Repeat for 5 minutes on the minute. Total 5 rounds, total

36 V Ups 

Set 5: Start timer, do 20 Jumping Jacks then Wall Sit the rest of the minute . Repeat for 5 minutes on the minute. Total 5 rounds, 100 Jumping Jacks

Set 6: Start timer, do 20 Mountain Climbers then Prisoner Squats the rest of the minute. Repeat for 5 minutes on the minute. 

Total 5 rounds, 100 Mountain Climbers

P5: Stretch – new in app

60 seconds each side: Couch Stretch

TP VOM Release

Quad T Spine Stretch 

Half Pigeon Pose