Before a workout: I’m busy, I’m tired, I’m sore, I have a hangnail.
During a workout: I’m busy, I’m tired, I’m sore, I have a hangnail.
After a workout: I. Am. A champion! Unstoppable, fearless, triumphant, and capable of anything.
A workout is just that: a work, out. You are working out all the kinks, all the discomfort, all the resistance. And you come out on the other side, more victorious than before. You are bona fide, true-blue superstar.
So, here it is. Another humdinger of a DIY from Coach M herself.
Gumsaba DIY Boot Camp – Cardio Superstar
You will need jumprope, dumbbells and a mat for this DIY
Part 1: Warm up with dynamic movement for 10 minutes
Part 2: 2X
5e Sprinter Start
10 Sumo Squats
5 Man Maker Push Ups
20 Butt Kickers
20 Hi Knees
Part 3: Work, don’t rest until the end of the set.
Set 1: 3X
15 Jumping Jacks
15 Bent Rows
15 Glute Bridge Pullovers
15 Reverse Crunches
15 Double unders (or 50 skips on jumprope)
REST 1-2 mins
Set 2: 2X
30 Mountain Climbers
30 Ab Burners
30 Bicycles
30 Walking Lunges
REST 1-2 mins
Set 3: 3X
10 Burpees
Side Shuffle 10Y each way
5 Navy Seal Ups
Carioca 10Y each way
10 Lateral Leg Drops
Bear Crawl 10Y Forward, 10Y backward
REST 1-2 mins
Set 4: 2X
30 Skaters
30 Flutter Kicks
30 Low Plank Body Saw
30 Ab Burners
Part 5: Stretching
Pigeon Pose, Quadruped T Spine Twist, Runners Lunge, Forward Bend, Calf Stretch, Quad Stretch
Thrive on,
Coach Jentry