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