Gumsaba Home Workout – AMRAP ATTACK
Equipment: Dumb Bells, Mat, Jumprope Band
Part 1: 10 Each
Shin Grabs – Calf Raises – Hip Rotation – Arm Swings
Part 2: Jumprope + band and sash – 30 seconds each
Pass thru
Side Bends
Hip Hinge with Shoulder Opener
Overhead Squat
GB Pullover
Superman
Inchworm Push Ups
HI Knees
Skaters
Plank Jacks
Part 3: AMRAPS
Set 1: 10 mins
6e 2 DB Bulgarian Split Squat
6e 1DB Chopper
12 Deadlift to Curl + Press
12 Burpees
Set 2: 10 Mins
12 Suitcase Lunges
12 Bear Squats
6 1DB Pull Thru + Push Up
120 Jumprope Skips
Set 3: 10 Mins
6e Step Up Overhead Press
12 Alternating Lateral Lunges
12 2DB Cleans
12 Low Plank Body Saw
Part 4: HIIT
Set 1: 20/10 4X
Jumprope
Wall Sit
Part 5: Stretch – Jumprope stretch sequence