1. Jumping jacks – This exercise is also known as “Star Jump”. You can challenge yourself by seeing how high you can jump on each rep. 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 count exercise. Starting from a stand, lower into a squat position. (count 1) Kick your legs into a plank position (count 2) Return your legs to a squat position (count 3) Jump as high as you can. (count 4) For more difficulty, you can perform this exercise with an additional 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. Pushup handstand – In a handstand, go down as far as you can and push back into the 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 lift your legs straight up to finish in a V position. Repeat This is an excellent exercise for building core strength. The rectus abdominis and obliques (named after those core muscles) will contract dramatically only when actual flexion at the waist occurs. This means that you should isolate the movement in your core instead of trying to swing your arms and shoulders to gain momentum for the exercise. Without cheats!
6. Squat jumps – Keeping your back as vertical as possible, bend deeply touching the floor with your fingers and then jump 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 leg strength and power. Stairs are beneficial as they engage more leg muscles than running and improve vertical jumping ability. So go 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 putting them to the beat of their favorite music.
