This DIY is focused on full body muscular endurance. I’ve attached some videos for your reference…we will be filming tons of new videos in the coming weeks to update the Gumsaba library. Expect some fun new moves and better access to all of our DIYs in the coming months. Please let me know if you do this DIY and how you liked it. 🙂 Coach M
Gumsaba DIY Boot Camp – Countdown & Core Intervals
You’ll need a band, jumprope, dumb bells, mat, timer and a treadmill or open space to run
Part 1: Gumsaba Ready to workout roll out
Part 2: Warm up & Activate
Part 2A: Walk, Jog, Bike or Row for 5 minutes at a low/moderate tempo
Part 2B: Band on thighs, 1X
10 GBHE
10 Leg Drops
10 Fire Hydrant R/10L
10 Supermans
10 Squats
10e Band Lateral Shuffle
20 Band Butt Kickers
20 Band Hi Knees
Part 3: Countdown 16/14/12/10/8/6/4/2 – each round remove 2 reps.
Jumprope (X10 = 160,140,120 and so forth)
Part 4: Mixed Core Interval (s=seconds)
20s Low Plank
10s Yogi Bicycles
10s Fast Bicycles
10s REST
20s Boat Pose
10s REST
20s Hi Plank
10s Side Plank Hold L
10s Side Plank Hip Drop L (TINY movement from neutral)
10s Side Plank Hold R
10s Side Plank Hip Drop L (TINY movement from neutral)
10s REST
20s Flutter Kicks
20s Ab Burners
20s GB Pulse
20s GB Hold
10s Rest
Repeat 2X
Part 5: Myofascial Releases