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


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!

IT Band Release

GM Release

Soleus Release