1. Jumping Jacks – This exercise is also known as “Star Jump”. You can challenge yourself by seeing how high you can jump on each repetition. Also, at the point where the legs meet you can perform a squat. Jumping jacks are a great way to start your warm up routine.
2. Burpees – These are a 4 bead exercise. Starting from a stand, lower into a squat. (1 count) Kick your legs into a plank position (2 count) Return your legs to a squat position (3 count) Jump as high as you can. (4 count) For added difficulty, you can perform this exercise with an additional push-up each time you are in the initial push–position up
3. Pull-ups with burpees – Perform a Burpee under a horizontal bar, when you jump grab the bar and do a pull-up. Pull-ups primarily target the latissimus dorsi muscle group.
4. Handstand push-up – In a handstand, go as low as you can and push back into a handstand. This should be done against a wall, either with your back to the wall or facing the wall.
5. V-ups – Lie on the floor with your arms above your head. At the same time, raise your arms and shoulders as you raise your legs straight to finish in a V position. Repeat This is an excellent exercise for building core strength. The rectus abdominis and obliques (the name for those core muscles) will contract dramatically only when actual flexion at the waist occurs. This means that you should isolate the movement in your abdomen instead of trying to swing your arms and shoulders to gain momentum to do the exercise. Without cheats!
6. Squat jumps – Keeping your back as vertical as possible, bend down deeply touching the floor with your fingers, then jump up to a stretched position. During the squat phase, the heels should remain on the ground. This exercise works the glutes, hamstrings, thighs, and calves.
7. Running stairs – This is one of the best ways to build strength and power in your legs. Stairs are beneficial as they engage more leg muscles than running and improve vertical jumping ability. So walk up those stairs like Rocky and be your own champion.
Conditioning your strength and aerobic endurance is extremely important in the sport of gymnastics. It helps prevent injuries and allows the gymnast to perform longer and more demanding routines. Most serious gymnasts do conditioning exercises every day and make their routines unique by setting them to their favorite music.
