1. Jumping Jacks – This exercise is also known as a “Star Jump”. You can challenge yourself by seeing how high you can jump on each repetition. In addition, at the point when the legs are brought together you can perform a squat. Jumping Jacks are an excellent way to begin your warm up routine.
2. Burpee – These are a 4 count exercise. Starting from a stand, drop down to a squat position. (count 1) Kick your legs out to a plank position (count 2) Return legs to a squat position (count 3) Jump as high as you can. (count 4) For added difficulty, you can perform this exercise with an added push-up each time you are in the initial push–up position.
3. Burpee Pull-ups – 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 lower as far as you can go and push back to handstand. This should be done against a wall either with your back to the wall or facing the wall.
5. V-ups – Lie flat on the floor with your arms over your head. Simultaneously raise your arms and shoulders while lifting straight legs to finish in a V position. Repeat This is an excellent exercise to develop core muscle strength. The rectus abdominis and obliques (the name for those core muscles) will contract dramatically only when actual waist flex occurs. This means you must isolate the movement in your abdomen rather than attempting to swing your arms and shoulders for momentum to do the exercise. No cheating!
6. Squat Jumps – Keeping your back as vertical as possible, bend down deep touching the floor with your fingers then spring jump into a stretched position. During the squat phase your heels should remain on the floor. This exercise works the glutes, hamstrings, thighs and calves.
7. Running Stairs – This is one of the best ways to develop strength and power in your legs. Stairs are beneficial as it engages more leg muscle than running and improves ones vertical jump ability. So climb those stairs like Rocky and be your own champion.
Conditioning your strength and aerobic stamina is extremely important in the sport of gymnastics. It helps prevent injury and allows the gymnast to perform longer and more demanding routines. Most serious gymnasts do conditioning exercises daily and make their routines unique by setting them to their favorite music.
