Thursday 13 January 2022

Workout Plan: Gymnastics

Objective: Improve gymnastic skills, bodyweight strength, and overall fitness with a workout focused on various gymnastic movements and high-intensity exercises.

Duration: Approx. 60 minutes per session

Equipment needed:

• Pull-up bar for pull-ups and toes-to-bar
• Dumbbells for devil press and weighted sit-ups

Gymnastics Warm-up

(Approx. 10-15 minutes) Perform 3 rounds of the following exercises, without resting between exercises:

1. 20 Jumping jacks
2. 2 Walkouts
3. 5 Scap retractions
4. 30-second puppy dog stretch
5. 10 Hollow rocks

Part A: Gymnastic basics

Measure: Kilograms

Spend time practicing and refining the following gymnastic movements (“tekkers”):

1. V-up
2. Toes-to-bar
3. Strict pull-up
4. Kipping pull-up intro (introduction to the kipping technique)

Part B: 2 x 9-minute AMRAPs

Perform the following exercises for 9 minutes each, completing as many rounds as possible (AMRAP) for each set:

Set A:

1. 10 Short shuttles
2. 10 Burpees

• Rest for a couple of minutes before moving on to Set B.

Set B:

1. 10 Devil press (using dumbbells)
2. 10 Weighted sit-ups (using a single dumbbell)

Cooldown

(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your arms, shoulders, back, core, and legs.

Muscle Groups

The Gymnastics workout primarily targets various muscle groups throughout the body, focusing on gymnastic skills, bodyweight strength, and overall fitness. The main muscle groups targeted include:

1. Warm-up:
   • The warm-up focuses on engaging the cardiovascular system and warming up the full body, including the arms, shoulders, chest, core, and lower body muscles, while also incorporating various stretches.
2. Part A: Gymnastic basics
   • V-up: This exercise primarily targets the core muscles, specifically the rectus abdominis, while also engaging the hip flexors and to some extent, the upper body muscles for stability.
   • Toes-to-bar: This exercise targets the core muscles, with an emphasis on the lower abdominals, as well as the hip flexors, lats, and grip strength.
   • Strict pull-up: This exercise primarily targets the back muscles (lats) and biceps, with secondary involvement of the forearms and core muscles.
   • Kipping pull-up intro: This exercise targets the same muscle groups as the strict pull-up (back and biceps), with the addition of the shoulders, hips, and core muscles involved in the kipping motion.
3. Part B: 2 x 9-minute AMRAPs
   • Short shuttles: This exercise primarily targets the cardiovascular system while engaging the lower body muscles, such as the quads, hamstrings, glutes, and calves.
   • Burpees: This full-body exercise targets the cardiovascular system while engaging the arms, chest, shoulders, core, and lower body muscles.
   • Devil press: This full-body exercise targets the legs (quads, hamstrings, and glutes), shoulders, triceps, chest, and core muscles.
   • Weighted sit-ups: This exercise primarily targets the core muscles, specifically the rectus abdominis, with the added weight providing extra resistance.

In summary, the Gymnastics workout primarily targets various muscle groups throughout the body, focusing on gymnastic skills, bodyweight strength, and overall fitness. It incorporates exercises that engage the upper body, lower body, and core muscles, providing a well-rounded workout.