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