The theme for this months workouts has been cardio endurance. This time of year the sun is out early, so get to a local high school track before the sun comes up and knock this baby OUT!
Reminder, Gumsaba Boot Camps will be closed in observation of Independence Day on July 4 & 5. We will resume at 8:30am on Saturday 7/6 at Rudgear Park.
GUMSABA DIY TRACKSTAR
This workout is best done at a track, early in the am when its not too hot. All you need is a jumprope and a mat.
Part 1: Warm Up
10 Hip Circles – 10 Wide Leg Hip Hinge – 10 Windmills – 10 Toy Soldiers – 10 Calf Raises – 10 Ankle Grabs – 10 heel walk – 10 toe walk – 400M jog
Part 2: 1X Use a jumprope for these movements:
10 Pass thrus
10 Side Bends
10 Ovehead Squats
10 Supermans
10 GB Pullover
Part 3: Chip it Down – if you aren’t at a track you can do step ups on a solid surface. To mimic intensity, double the number called for.
10 Bleacher up downs
10 Dips on Bench at base of bleachers
Go down to track, stand on number line
10 Burpees
Run 100M Fast then jog back to chosen stairwell.
8 Bleacher up downs
8 Dips on Bench at base of bleachers
Go down to track, stand on number line
8 Burpees
Run 100M Fast then jog back to chosen stairwell.
6 Bleacher up downs
6 Dips on Bench at base of bleachers
Go down to track, stand on number line
6 Burpees
Run 50M Fast then jog back to chosen stairwell.
4 Bleacher up downs
4 Dips on Bench at base of bleachers
Go down to track, stand on number line
4 Burpees
Run 50M Fast then jog back then continue jogging the track and go back to their mats.
Part 4: Repeat 3-4 times
3 Navy Seal ups
6 Plank Up downs
12 Low Plank Body Saw
6 Zombie Sit Ups
12 Leg Drops
Jog 200M