Cheers to another beautiful sunny day and another opportunity to get outside and sweat.
Gumsaba DIY Boot Camp
You need dumb bells, a jumprope, a sturdy place to step up and a mat for this DIY workout.
Part 1: Warm Up
Dynamic movement and rhythmic cardio for 10 minutes
Part 2: Grab your dumb bells & perform 2 rounds
8e Shoulder Rolls (forward and backward, weights in hands)
8 Bent Flys
8 Push Press
8 Alternating Reverse Lunge + curl
20 Jumping jacks
P3: HIITS & EMOMS
Set 1: Set a timer for 20 seconds work and 10 seconds rest – 8 intervals
Jumprope vs Hi Plank Knee Tucks
Set 2: Set a timer for 6 minutes. Start at timer, do 6 Burpees, then hold glute bridge for the rest of the minute.
Repeat for 6 minutes on the minute. (total 36 Burpees)
Set 3: Set a timer for 20 seconds work and 10 seconds rest, 12 intervals
Step Up R
Step Up L
Dips
Plank Up Downs
V Ups
Set 4: Set a timer for 6 minutes. Start timer, do 12 Sumo Hi Pulls, then hold boat pose for the rest of the minute. Repeat for 6 minutes on the minute.
Set 5: Set a timer for 20 seconds work and 10 seconds rest, 8 intervals
Hi Knees
Wall Sit
Set 6: Set a timer for 6 minutes.Start timer, do 12 Glute Bridge Pullovers, then hold low plank the rest of the minute. Repeat for 6 minutes on the minute.
P4: Perform 3X
6e V Crunch
6e Side Plank Row
6e Sprinter Start
12 Plank Jacks
12 Mountain Climbers
12 Reverse Crunches
P5: Cool Down Jog & Stretch
60 seconds each side: Couch Stretch
30 Seconds each side:
Half Pigeon pose
Prone Chest Stretch
Quad T Spine Twist
Thrive on,
Coach Jentry