Climb up and climb down. That’s what today’s DIY workout is all about. You start small, gradually build up, and then eventually make your way back to where you started. Focus on your form, move with intention, turn up the jams, and have fun!

Gumsaba DIY

Part 1: Warm Up 10 each

Calf Raises – Shin Grabs – Hip Rolls – Hip Hinge – Squats – Toy soldiers – 400M Jog

Part 2: Activate FP, (Band on thighs if you have one!)

16 GBHE

12 Clamshell R/ 12L

8 Supermans

4 Inchworm TYI Push Ups (lower knees as needed)

8 Slow Squats

Couch Stretch 60 seconds per side

Part 3: Climb UP! Time yourself. Try to match or beat the time when you do part 4!

Set 1:

5 Thrusters

Set 2:

5 Thrusters

10 Bent Rows

Set 3:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

Set 4:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

Set 5:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

30 Mountain Climbers

Set 6:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

25 Reverse Crunches

30 Mountain Climbers

rest 2 minutes  

Part 4: Climb Down

Set 7:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

25 Reverse Crunches

30 Mountain Climbers

Set 8:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

25 Reverse Crunches

Set 9:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

20 Walking Lunges

Set 10:

5 Thrusters

10 Bent Rows

15 Jumping Jacks

Set 11:

5 Thrusters

10 Bent Rows

Set 12:

5 Thrusters

Part 5: Walk 400M then Stretch 30 seconds per side

Deep Glute Stretch

Spinal Twist

Chest Stretch

Deltoid Stretch

Calf Stretch

After working up a sweat, rehydrate and recover with this super simple Watermelon Mint Salad. Rich in phytonutrients, antioxidants and fiber, it’s great for a post-workout snack or a backyard BBQ. Cheers!

Thrive on,

Coach Jentry