Your core, it’s at the center of your body and the focal point of today’s DIY workout. The muscles that make up your core (E.g., your erector spinae (back extensors), rectus abdominis, transverse abdominis, obliques, pelvic floor, end even your glutes) all function in harmony to provide strength, balance and stability for your entire body. Training your core muscle groups on a regular basis not only helps to carve out some killer abs, it’s also likely to enhance your functional fitness as well as other modalities (running, walking, cycling, and yoga to name a few). As you move through this DIY, remember to recruit your core muscles, move mindfully, and have a little fun while you’re at it.


DIY Gumsaba Core Cardio
Part 1: Warm Up with dynamic movement and 5 minutes of light cardio
Part 2: Band Activation 10 each:
Lateral steps R & L
Squats
Glute Bridge
Clamshells R & L
Supermans
Cat Cow
Fire Hydrants
Part 3: Interval Core Cardio – Set a timer for 30 seconds work and 10 seconds rest. Repeat each set twice. 
Set 1: 30/10 2x
Jumprope
Prisoner Squats
10 Mountain Climbers + 10 Plank Jacks
Glute Bridge Fly
Lateral Leg Drops
Reverse Crunches
Low Plank Hold
Bicycles
Active Rest: Walk 2 mins
Set 3: 30/10 2X
Burpees
Navy Seal Ups
GB Pullover
Boat Pose
Bird Dog Tuck R (advanced – can do hi plank hold)
Bird Dog Tuck L
V Crunch R
V Crunch L
Part 4: Tempo Run – Repeat up to 4x
Jog 1/4 mile
Run 1/2 mile 
Jog 1/4 Mile 
Part 5: Jumprope Stretch Sequence And Soleus Release from Client app
Thrive on,
Coach Jentry