Gumsaba DIY Boot Camp
Equipment: Dumb Bells, Mat, Band, Jumprope
Part 1: Warm up with 5 minutes of rhythmic cardio
Part 2: Band On Thighs 1X
10 Squats
10 GBHE
10e Clamshell
10e Fire Hydrant
5 Inchworm Push Ups
Move band to ankles –
10e side step
10e Hip Extensions
100 Skips on Jumprope
Part 3: Chippers: Perform decreasing repetitions each round!
Set 1: Chipper 20/16/12/8
Front Squats – Hi Knees – Plank Jacks – Supermans – V Ups
Set 2: Chipper 16/12/8/4
Deadlift – Push Press – Alternating Reverse Lunge + Fly – Low Plank Body Saw
Set 3: Chipper 12/8/4/2
Prisoner Squats – Push Ups – Glute Bridge Fly/Pullover Combo – Zombie Sit Ups
Set 4: Chipper 8e/6e/4e/2e
Single Leg Dead Lift – Sprinter Start – V Crunch – Side Plank Row Extension
Part 4: Self MFR (myo-fascial release)
Perform each one for TWO MINUTES per side! These are 12 very valuable minutes you SHOULD spend on your hard working bod!