So we’re 9 days into 2019…how’s your mindset? Are you making your health a priority? Are you feeling like you’re in the groove, or have you hit a few roadblocks? It’s okay if it hasn’t been smooth sailing. That’s life. We are ever-evolving and there are days that may seem effortless, and there are days that seem like we’re stuck. If you have a moment, hour, or day that isn’t going as planned and throws you off course, don’t let that hiccup stop your progress. Take all the lessons you can from it, those lessons will help you elevate to the next level, and reframe your perspective – you are doing the best you can, you have boundless potential, and you are a work in progress.

If you are participating in The Clean 19 Day Challenge, let us know how it’s going and how we can help you meet your goals/intentions (respond in the comments). We are here for you!

Cheers to the awesome person you are!

Gumsaba DIY Boot Camp Chip Away

Part 1: Warm Up with dynamic movement rhythmic cardio for 10 mins

Part 2: Band on Thighs if you have one Intervals: 20 Seconds work/minimal rest, 1 round

Quadruped Hover

Cat Cow

Low Plank

Side Facing Low Plank R/L


Alternating Lateral Leg Drops


Hi Plank Hold


Alternating Fire Hydrants 


Part 3: Triplet Chippers
Set 1: 21/15/9

Goblet Squats 

Plank Jacks

Reverse Crunches

GB Hold + Fly

20 jumping jacks/20 rope skips/20 Skaters  – 3X

Set 2: 16/12/10

Altenrating Reverse Lunge & Curl

Push Press

Renegade Rows

Mountain Climbers

20 jumping jacks/20 rope skips/20 Skaters  – 3X

Set 3: 12 each/10 each/8 each

Lateral DL to Press

V Crunch

Side Plank Row

Single Leg Line Hops (use jumprope laid down)

20 jumping jacks/20 rope skips/20 Skaters  – 3X

Part 4: AMRAP 12 mins – Set a timer for 12 minutes and do as many rounds as you can!
3 Navy Seal Ups 

6 Burpees

12 Russian Twist

24 Flutter Kicks

36 Pulsing Squats

48 HI Knees 

Part 5: Choose a mobility exercise from the client app HERE 

Thrive on,

Coach Jentry