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
GBHE
Alternating Lateral Leg Drops
GB HOLD
Hi Plank Hold
Supermans
Alternating Fire Hydrants
Squats
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