It’s the holiday season so keep your momentum going, your focus sharp, and your consistency strong. It will pay off. Even if you don’t have time for a full hour-long class, carve out a few minutes to move your body with this holiday DIY.
Gumsaba DIY Holiday HIIT VS AMRAP
Equipment: Weights, Timer, Jumprope, Step up surface
Part 1: Warm Up for 10 minutes Full body foam roll out
Short jog
10 sampson stretches
10 Toy Soliders
Part 2: Activate!
10 Jumprope Pass Thru
10 Jumprope Side Bend
10 Hip Hinge
15 Jumprope Pullover
Put jumprope aside, band on thighs if you have one:
10 Fire Hydrant R/10 L
5 Inchworm Push Ups
15 Squats
Part 3: Interval Starter Sets
Set 1: 3X
30 seconds Prisoner Squats
30 seconds Jumping Jacks
30 seconds Alternating single leg Glute Bridge
1 Minute alternating step ups
Set 2: 10 Min AMRAP
Run 1 minute
10 Burpees
20 Hi Plank Shoulder Taps
5 Navy Seal Ups
Set 3: 3X 30 seconds
Reverse Crunches
30 seconds Supermans
30 seconds Skaters
1 minute wall sit
Set 4: 5 Min AMRAP
20 Frog Jumps
20 Hi Plank Jacks
10 V Ups
10 Low Plank Body Saws
Part 4: Chipper 50/40/30/20/10
Jumprope skips
Ab Burners
Mountain Runners
Part 5: Cool Down 400M Jog
Pigeon Pose
Quadruped
T Spine Stretch
Runners Lunge
Forward Bend
Wide Leg Forward bend
Triceps Stretch
Chest Stretch
Thrive on,
Coach Jentry