Gymnastics Inspired Workout 1

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Gymnastics Inspired Workout 1

This gymnastics inspired workout was developed by the American Council on Exercise in partnership with Olympic gold medalist and President's Council on Fitness, Sports & Nutrition Co-chair, Dominique Dawes. As Dominique says, "Gymnastics is a great combination of strength, balance and coordination. You get out of the training what you put in, which means you get to choose your own success." This workout focuses on strength and touches on two of the five primary movement patterns, pulling and rotating, which are essential movements not only in sports but also in daily life.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Cat-Cow

Move slowly through the range-of-motion for 10-12 repetitions; rest 30 seconds, repeat stretch 1 more time for a total of 2 sets

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Supine Pelvic Tilts

Perform 10-12 repetitions, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets

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Glute Bridge

Perform 10-12 repetitions; push hips up on 2-count/hold at the top for a 2 count/lower on a 4-count, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets

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Side Plank with Straight Leg

Start on the floor, lift up into position, hold for 5-20 seconds (while continuing to breath), slowly lower back to floor, rest for 30-45 seconds; repeat 1 more time for a total of 2 sets. Alternate sides to work both sets of oblique muscles

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Single Leg Stand

Hold single leg stand position for 10-15 seconds, lower foot to ground, and repeat performing 10-12 repetitions per side. Complete 2 sets on each leg

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Standing Wood Chop

Single dumbbell, medicine ball or weight plates are all options for using a piece of resistance equipment; select a weight that will be challenging. Perform 8-12 repetitions and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets.

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Standing Cable Rotation

Select a weight that will be challenging; either a piece of resistance tubing (pictured) or a cable machine are options for this exercise. The tubing should be attached to a solid object that will not move; either the tubing or cable should be held at chest/shoulder height. Perform 8-12 repetitions and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets.

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Supermans

Perform 8-12 repetitions and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets

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Lat Pulldown

Perform 8-12 repetitions and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets

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Stability Ball Shoulder Stabilization

Exhale and lift your arms into the "I" position, holding for 15 – 30 seconds, then return to starting position. Repeat performing the "Y", then "T", then "W formations. Perform 4-6 repetitions of the full series: I, Y, T, W, completing a total of 2-3 sets, resting 60-90 seconds between sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Downward-facing Dog

Hold position for 20-30 seconds, return to a comfortable resting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets

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Cobra

Hold position for 20-30 seconds, return to a comfortable resting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets

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Leg Crossover Stretch

Hold position for 20-30 seconds, return to a comfortable resting position and then repeat on the other side. Rest 20-30 seconds, and repeat stretch 1 more time on each side for a total of 2 sets

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Standing Triangle Straddle Bends

Hold for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Repeat stretch 1 more time on each side for a total of 2 sets

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.



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  • American Council on Exercise (ACE) is accredited by the National Commission for Certifying Agencies (NCCA)
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