Gymnastics Inspired Workout 2

Share this page
Pin It
Fitness Programs
Find an ACE Pro

Trainers Near You
Ashburn VA change location

Bianca Eulitz
rockville, MD


Christina Damhuis
arlington, VA


Sara Lewis
purcellville, VA


View More


Workouts & programs

Gymnastics Inspired Workout 2

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, with the inclusion of pushing exercises which strengthen key muscles, such as the chest, triceps and shoulders.

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.

See Detailed Exercise Information

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

View Details >
See Detailed Exercise Information

Supine Pelvic Tilts

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

View Details >
See Detailed Exercise Information

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

View Details >
See Detailed Exercise Information

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

View Details >
See Detailed Exercise Information

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

View Details >

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

See Detailed Exercise Information

Barbell Bench Press

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

View Details >
See Detailed Exercise Information

Lying Dumbbell Pullovers

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

View Details >
See Detailed Exercise Information

Standing Incline Cable Flyes

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

View Details >
See Detailed Exercise Information

Half-kneeling Lift (Hay Bailer)

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 on each side and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets

View Details >
See Detailed Exercise Information

Half-Kneeling 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 on each side and rest for 60-90 seconds. Repeat 1-2 more times for a total of 2-3 sets

View Details >

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.

See Detailed Exercise Information

Childs Pose

Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds). Repeat for a total of 2 total sets

View Details >
See Detailed Exercise Information

Shoulder Stability-Mobility Series - I, Y, T, W Formations

Exhale and lift your arms into the "I" position, holding for 20–30 seconds, then return to starting position. Repeat performing the "Y", then "T", then "W formations. Perform the full series: I, Y, T, W, for a total of 2 sets

View Details >
See Detailed Exercise Information

90 Lat Stretch

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

View Details >

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.



Comments