Now that the Olympic Games in Rio are in full swing, chances are you’ve seen at least clips of three-time all-around world champion Simone Biles and her near flawless floor, vault, and beam routines.
How can you not be inspired to get to the gym and work a little harder when you see gymnasts perform at this caliber?!
Gymnasts require strength, power, endurance, flexibility, and mobility like no other sport.
Now, we’re not expecting you to throw a double backflip or full twist off the beam any time soon, but why not give our Gymnast Strength Workout a try while imagining yourself in one of those sparkly leotards? Enjoy!
Gymnast Strength Workout
Level: Intermediate
Time: 65 minutes
For each exercise, perform 3 sets of 15 repetitions, resting 45 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it’s too hard, slightly decrease it.
Anterior Lateral Lunge
1 – Stand upright holding dumbbells at your sides, with your arms straight.
2 – Step forward and laterally to one side, lowering your body down toward the floor and leaning your torso slightly forward.
3 – Push off the front leg to return to start position.
• Complete all reps on one side before switching to the other side.
Press with Rotation
1 – Lie with the center of your upper back on the ball, holding dumbbells at shoulder level.
2 – Press one dumbbell up until your arm is straight over your chest and twist your torso to the opposite side, raising your shoulder off the ball.
• Lower the dumbbell back to shoulder level and repeat to the other side.
• Alternate sides with each rep.
Uni Push Press
1 – Stand upright holding one dumbbell at shoulder height with your elbow bent and palm facing forward.
2 – Bend slightly at the hips and knees, then quickly thrust the dumbbell overhead, extending your arm and legs fully, keeping your back flat throughout the movement.
• Complete all reps on one side before switching to the other side.
Uni Self Row
1 – Lie on the floor holding onto a suspended straight bar with one hand and your arm straight.
2 – Pull your body up to the bar and reach the other hand straight up to the ceiling.
• Lower your body back to the floor.
• Complete all reps on one side before switching to the other side.
Pistol Squat
1 – Stand upright holding one kettlebell in both hands out in front with your arms extended and one foot raised off the floor in front.
2 – Lower your body toward the floor, sending your hips back and down, keeping the raised leg straight out in front.
3 – Push off the standing leg to return to the upright position.
• Complete all reps on one side before switching to the other side.
Rollout
1 – Support your body in a push-up position with your toes on the floor and your hands on a barbell, with your arms straight.
2 – Push the barbell forward, keeping your arms straight and back flat, dropping your body down.
3 – Pull the barbell back into your knees, returning to start position.
Box Jump
• Stand upright facing a box or step with your arms by your sides.
1 – Dip at the hips and knees into a semi-squat and jump onto the box, driving up with your legs and arms.
2 – Land on the box with both feet and dip at the hips and knees to absorb the impact.
• Step off the box and repeat.
Feet Up Bench Dip
1 – Place your palms on a bench behind you and your heels on a bench in front, with your legs and arms straight and a weight plate resting on your thighs.
2 – Bending at the elbows, lower your body toward the floor.
3 – Push up through your palms to return to the start position.
Alternating Superman
1 – Lie face-down on the ball with your hands and feet touching the floor.
2 – Raise one arm and the opposite leg straight up, making a straight line.
3 – Lower both and repeat with the other arm and leg.
• Alternate sides with each rep.
Windshield Wipers
1 – Hang from a secure bar overhead with your arms straight and your legs straight out to one side.
2 – Raise your legs straight up and over to the other side in a semicircular motion.
• Lower your legs and repeat back to the first side, keeping your arms straight throughout.
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