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