Good news, today is a new day. An opportunity to take a fresh perspective and create positive change. Rather than succumbing to the mid-week drag, gather your band, jumprope, dumb bells, and mat. It’s time to sweat it out, move your body and build strength. Because (unless you’re dealing with an injury) it’s empowering to set all the excuses aside and get into the groove. You are on a roll!
Gumsaba Fall Ready DIY!
You need a band, jumprope, dumb bells, and a mat for this DIY!
Part 1: Warm Up Row/Bike/Walk/Jog 5 minutes
Part 2: Activate with band on legs below knees – 10 each, 1 round
Side steps
Squats
Glute Bridge
Supermans
Fire Hydrants
Part 3: Perform 4X
12 Glute Bridge Flys
12 Front Squats
6 Stiff Leg Deadlift
6 Sumo Hi Pulls
3 Navys Seal Ups
3 Plank Up Downs
Part 4: Plyo HIIT 4X
12 Jump Lunges
6 Burpees
60 Jumprope Skips
rest 1 minute
Part 5: Cool Down Jog depending on time then stretch 30 seconds per side
Deep Glute Stretch
Spinal Twist
Chest Stretch
Deltoid Stretch
Calf Stretch
Thrive on,
Coach Jentry