Have you ever finished a workout with the thought, I wish I would’ve stayed put. I’m going to venture out on a limb here and say you leave most workouts so jazzed you did it, because not only are you leaping around with loads of confidence and energy, you’re also set to take on the day with more gumption than you know what to do with. I’m also going to guess this same excitement doesn’t always precede every workout with the same ease. And, that’s okay. You’re not alone. We all have those low energy days where a workout sounds less than appealing and, as a result, we are more apt to sit those days out. But, I am here to gently remind you that our beliefs and thoughts are the catalyst for getting the job done. When we make the decision to incorporate exercise and movement into our lives, it’s important for each of us to know and acknowledge why. If you struggle to make time for working out or are just feeling like you’re experiencing a lull, make a list of 5 reasons why you exercise (i.e.: 1. I feel better when I exercise; 2. I am less stressed when I exercise; 3. I am more confident about my body when I exercise; 4. the more often I do it, the more excited I am about it; 5. I am stronger and more focused when I exercise; etc.). Taking the time to step back and see (on a list) the benefits of exercise wields better results, keeps our momentum up (consistency goes a long way), and encourages us to focus on the positives rather than the negatives.

Gumsaba DIY – Cardio City

Equipment: Dumbells, Mat

Part 1: Warm Up With Rhythmic Full Body Cardio 10 Minutes

Part 2: Bands on thighs 10 each 1X

10 Shoulder Rolls (weighted)

10 Renegade Rows

10 Band Switch Stance

10e Band Lateral Steps

5 sets cat cow

10 Supermans

10 Lateral Leg Drops

10 Glute Bridge Pullovers

20 Squats

Remove Band – Jog, Bike, Row, Walk Or Run 400M

Part 3: Cardio City Sets

Set 1: Repeat 5x – When there are this many rounds FOCUS ON FORM. Part of the drill is to stay focused even through the TEDIUS reps! This teaches you perseverance and tenacity as well as the muscular adaptations.

10 Thrusters

20 Skaters

30 Mountain Runners

40 Pulsing Squats

50 Skips on Jumprope

Set 2: Chipper 20/16/12/10/8

Reverse Crunches

Jumping Jacks

Set 3: Repeat 5X

5 Burpees

20 Hi Knees

Part 4: Interval Training

Set 1: 20 work/10rest 3X

Plank Up Downs (keep hips stable)


Flutter Kicks

Boat Pose hold

Set 2: 20/10 3X with band on thighs if you have one

Hi Plank shoulder taps (keep Hips stable)

1 Leg Glute Bridge R

1 Leg Glute bridge L

Low Plank Body Saws


Thrive on,

Coach Jentry