Rain or shine, it’s DIY time! Strap on your sneaks and get your sweat on. This glorious Cardio Slayer will give you that spring in your step needed to jet you off to new heights.
Gumsaba DIY Boot Camp – Cardio Slayer
Part 1: Warm Up – dynamic movement and 10 mins cardio
Part 2: Perform 1x
Band on Thighs
10 Hip Hinges
10e Side Steps
10 Switch Stance
10 Butt Kickers
10e Fire hydrants
10 Supermans
10 Lateral Leg Drops
10 Squats
Remove Band
2A: Use Jump ropes for these movements:
10 Pass thrus
10 Side Bends
10 Overhead Squats
10 Alternating Reverse Lunges with rope overhead
100 Jumprope Skips
Part 3: Big Chipper
12 Prisoner Squats
12e Sprinter Starts
12 Burpees
24 Step Ups
10 Prisoner Squats
10e Sprinter Starts
10 Burpees
20 Step Ups
8 Prisoner Squats
8e Sprinter Starts
8 Burpees
16 Step Ups
6 Prisoner Squats
6e Sprinter Starts
6 Burpees
12 Step Ups
4 Prisoner Squats
4e Sprinter Starts
4 Burpees
8 Step Ups
Part 4: Walk/Jog/Run Intervals
Walk 5 minutes
Jog 2 Minutes
Run 30 seconds
Repeat 3-5 rounds
Part 5: Jumprope Stretch Sequence
Thrive on,
Coach Jentry