Movement is one of the best ways to tap into your power and elevate your mood.  Exercise has gobs of benefits: from stamina and strength to better sleep and more flexibility, it really covers the gamut. For those of you who incorporate exercise into your life, it may come as no surprise that exercise and mindful movement play a big role in improving our mood. According to the NYT article, Get Up and Move. It May Make You Happier., ” Epidemiological studies have found, for example, that people who exercise or otherwise are active typically are less prone to depression and anxiety than sedentary people.” Scheduling exercise into your day, by attending a class, is a great way to ensure you’re on well on your way to a better outlook and a stronger physique. And, when your schedule conflicts and class isn’t an option, integrating exercise into your life with a handy dandy DIY is another sure-fire way to get you out of that funk, upgrade your outlook on life, and strengthen your happiness muscle.


Gumsaba HIIT DIY

Equipment: Mats, Weights, Jumpropes, Timer

Part 1: Warm Up 10 each 1X

Alternating Torso Circles – Hip Rolls, Knee Circles – Ankle Rolls – Calf Raises – heel walks- toy soldiers-toe walks

Part 2: Freeweights and matwork 2X

8e Shoulder Rolls

8 Reverse Lunge + Rotation

8 GB Pullover

8 Leg Drops

8 Bird Dog switch

8 Supermans

4 Inchworm Push Ups

Part 3: HIIT (high intensity interval training) rest 1 min between sets

Set 1: 3X

Skaters 30 Seconds

Burpees 30 seconds

Rest 1 min

Set 2: 4X

Jumprope 30 seconds

Mountain Climbers 20 seconds

Rest 1 min

Set 3: 3X

Low Plank 30 seconds

Reverse Crunches 30 seconds

Rest 1 min

Set 4: 4X

Hi Plank Shoulder Taps 20 seconds

Hi Knees 20 seconds

Rest 1 min

Set 5: 3X

Wall Sit 1 min

Jump Lunges 20 seconds (mod walking lunges 1 min)

Rest 1 min

Set 6: 3X

Push ups 20 seconds

Boat Pose 20 seconds

Part 4: Mobility from the client app



Thrive on,

Coach Jentry