Gymnastics Inspired Workout 3

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Gymnastics Inspired Workout 3

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 building endurance, and includes a warm-up which consists of exercises that foucs on the development of proper core function and static balance, critical components not only to the sport of gymnastics, but also for activities of daily living.

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:

For this workout, select a moderate intensity form of cardio activity that you enjoy, such as briskly walking or jogging.

WORKOUT

This workout is all about building endurance, a critical element for both the sport of gymnastics and for activities of everyday life. Jog or walk briskly (or perform another moderate intensity cardio activity of your choosing) for 20-30 minutes

Frequency:

This workout should be done one time per week.



Intensity:

For this workout, select a moderate intensity form of cardio activity that you enjoy, such as briskly walking or jogging.

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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Childs Pose

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

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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

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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

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Frequency:

This workout should be done one time per week.



Intensity:

For this workout, select a moderate intensity form of cardio activity that you enjoy, such as briskly walking or jogging.



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