Whether you’re in the exercise groove or in need of a reboot, keeping or developing a routine of showing up is a big part (and perhaps the most critical component) of success. When we show up, when we set our excuses aside, when we make the decision to go for it and push our bodies beyond our cozy comfort zone, that’s when the real change happens. Exercise invigorates and relieves stress. It taps us into our power and transforms us into a force of good.
Gumsaba Boot Camp Cardio Chipper DIY Equipment: Bands – Jump ropes - Med Balls – Dumb bells – Mat – Place to step up (13-24”)
PART 1: Warm Up with 10 minutes of rhythmic cardio of choice.
PART 2: Use Jumprope:
12 Pass Thrus
12 Overhead Squats (with Jumprope)
30 Jumprope Skips
12 Hip Hinge with jumprope behind low back to open shoulders
12 Overhead Walking Lunges (with Jumprope)
30 Jumprope Skips
PART 3: Chippers Set 1: 21/15/9 Med Ball Deck Slams (modify with Sumo Hi Pull) Knees to Elbows Set 2: 21/15/9 Med Ball Wall Balls (modify with Thrusters) Low Plank Body Saws Set 3: 20/16/12 Alternating Reverse Lunge + Rotation (use med ball or weights – rotate toward front leg) Renegade Rows Set 4: 20/16/12 Alternating Step Ups Burpees PART 4: Little Chippers Set 1: 8/6/4 L Sit Ups Sprinter Starts (each) Set 2: 8/6/4 Diamond Push Ups Broad Jumps PART 5: LAX piriformis release – Use client portal
Thrive on,
Coach Jentry