A little break in the rain and a nice burst of sunshine means good things! It’s a great opportunity to get outside, breathe in this lovely fresh spring air, and enjoy a killer DIY AMRAP vs HIIT sesh.
Cheers!
Gumsaba DIY Boot Camp AMRAP VS HIIT
Part 1: Warm up with light cardio for 10 minutes
Part 2: Perform 1X ideally with a band on your thighs:
12e Side Step
12 Supermans
12e clamshells
12e Fire hydrants
12e GBHE
12 Lateral Leg Drops
12 Squat + Abduction
24 Hi Knees
Part 3: AMRAP VS HIIT
Set 1: Set a timer for 10 minutes and do as many rounds as you can in that time!
10 Thrusters
10 Stiff Leg DL
5 Man Maker Push Ups
10 Plank Up Downs
10 Glute Bridge Pullovers
5 Navy Seal Ups
200M Run
Set 2: Set a timer for 20 seconds work, 10 seconds rest, 8 rounds total: Alternate between Jumprope & Mountain Climbers
Set 3: 8 minutes
8e Lateral Step Ups
8 Dips
8 Burpees
8e Side Plank Row
8 Lateral Leg Drops
10 yards each Side Shuffle – Hi Knees – Bound
Set 4: Set a timer for 20 seconds work, 10 seconds rest, 8 rounds total: Alternate between Skaters & Low Plank
Part 4: Cool Down jog or walk 1 mile
Part 5: Posterior chain jumprope sequence from the client portal
Thrive on,
Coach Jentry