Here we go, a supremely spectacular workout to keep you your momentum going, and help you overcome any mid-week slumps.

Leave it to Coach Michelle to program another great Chip + Round, rounded out with a nice AMRAP.

Hot tip: As you tackle the AMRAP (as many rounds as possible) your form and breathing come first, so worry not about how many rounds and focus more on executing quality movement.


Gumsaba DIY Boot Camp – Chip + Run
Equipment: Jumprope, Band, Dumb bells, Mat
Part 1: Warm up with 5 minutes of Dynamic movement and 5 minutes walk, bike, row or jog
Part 2: Run and work Chipper!
Round 1: 1x
Jog 1/2 Mile
12 Sumo Hi Pulls
12e Side Plank Rows
6 Zombie Sit Ups
12 Leg Raises
12 Low Plank Body Saw
Round 2: 1x
Jog 1/4 Mile
10 Sumo Hi Pulls
10e Side Plank Rows
5 Zombie Sit Ups
10 Leg Raises
10 Low Plank Body Saw
Round 3: 1x
Run 1/8 Mile
8 Sumo Hi Pulls
8e Side Plank Rows
4 Zombie Sit Ups
8 Leg Raises
8 Low Plank Body Saw
Round 4: 1x
Run or sprint 100M
6 Sumo Hi Pulls
6e Side Plank Rows
3 Zombie Sit Ups
6 Leg Raises
6 Low Plank Body Saw
Part 4: AMRAP 10 Minutes
Set a timer for 10 minutes and do as many rounds as you can! 
5 Navy Seal Ups
10 Burpees
15 Dips
20 Alternating Step Ups
25 Jumping Jacks
30 Bicycles
35 Ab Burners
40 Skaters
45 Pulsing Squats
50 Mountain Climbers
100 Jumprope skips
Part 5: Choose a mobility exercise from the client portal.
Thrive on,
Coach Jentry