Countdowns or Chipper workouts are a safe and effective way to test your muscular endurance and focus. This workout is perfect for those of you on vacation is that you don’t need equipment!
If you complete this workout, comment below!
Gumsaba Outdoor Boot Camp – Countdowns & Core
Equipment: Bands, Jumpropes, White board
Part 1: Warm Up
5 minutes of dynamic movement and 5 minutes rhythmic cardio
Part 2: Countdown
Set 1: 16/14/12/10/8/6/4/2
Prisoner Squats
Alternating Step Ups
Push Ups
Walking Lunges
Jumprope (X10 = 160,140,120 and so forth)
400M Run
Part 3: Mixed Core Interval – use a timer for these intervals and minimize your rest unless it is called for. (s=seconds)
20s Low Plank
10s Slow Yogi Bicycles
10s Fast Bicycles
10s REST
20s Boat Pose
10s REST
20s Hi Plank
10s Side Plank Hold L
10s Side Plank Hip Drop L (TINY movement from neutral)
10s Side Plank Hold R
10s Side Plank Hip Drop L (TINY movement from neutral)
10s REST
20s Flutter Kicks
20s Ab Burners
20s GB Pulse
20s GB Hold
10s Rest
Repeat 2X
Part 4: Choose a mobility exercise from the client portal