I’ve all the time been in awe of gymnasts. Not solely are they tremendous robust, however they’re additionally versatile and coordinated — a trio of targets I dream of reaching. I solely want to look at Simone Biles or Sunisa Lee for 5 minutes on the Olympics earlier than I’m googling their exercise routines, so after I noticed a TikTok gymnastics conditioning exercise that had 6.1 million views on TikTok, I used to be eager to search out out extra.
The video was shared by Ella-Mae Rayner, a former gymnast, and Private Coach, and exhibits a body weight circuit she used to do when she was coaching. Rayner writes, “I attempted a conditioning circuit I used to do after I was a gymnast and I virtually killed myself. That is what torture appears like.” Within the video’s description, she instructs followers to take “as little relaxation as doable between units.” Undeterred, I unrolled my train mat and gave it a go. Learn on to search out out what occurred.
What’s the gymnastics conditioning exercise?
I’ll warn you now, it’s not fairly. Gymnastics coaching sometimes entails lots of core exercises, together with V-ups, crunches, and planks, as gymnasts require excellent core power to carry out lots of strikes throughout competitors. There’s additionally lots of body weight power coaching concerned to construct robust muscle groups.
This circuit solely requires your physique weight and may be achieved from nearly wherever. Prepared to listen to extra? Listed below are the workouts concerned:
50 squat stretch jumps: To do a squat stretch soar, begin together with your ft hip-width aside. As you squat down, decrease your fingers to the ground, then as you start to rise out of the squat, soar up and lift your fingers above your head to the sky.
40 V-sits: To do the v-sits demonstrated on this video, begin by mendacity in your again, together with your arms stretched as much as the ceiling. Carry your head, neck and torso off the bottom, and on the similar time, increase your legs off the ground so that you’re in a v-sit place. Take into consideration touching your thighs to your chest, earlier than reducing again to your beginning place.
40 dish rocks: Begin by mendacity flat in your again, together with your legs and arms outstretched. Interact your core, take into consideration sucking your stomach button into your backbone, and elevate your legs and arms off the ground. With out letting your arms or legs drop, rock again and ahead 40 occasions.
40 arch rocks: To begin, get into the arch maintain by mendacity flat in your abdomen, and lifting your outstretched legs and arms a couple of inches off the bottom. Your head, neck, and shoulders also needs to be lifted and your glutes engaged. From this place, rock forwards and backwards.
1-minute dish maintain: Begin by sitting in your mat, and decrease your torso down till you are feeling your core begin to shake. Elevate your legs off the ground, and maintain right here for a minute.
20 burpees: To do a burpee, begin standing up, together with your legs shoulder-width aside. Decrease your fingers all the way down to the ground, and soar your ft again, so you’re in a excessive plank place. Then decrease your chest to the ground for a full, body weight press up. As you increase out of the press-up, soar your ft again ahead so they’re behind your fingers, and explode up again to standing, elevating your arms above your head, and leaping your ft up off the ground. That’s one rep. (Right here’s what I learned when I did burpees every day for a week).
50 soar lunges: For this train, you’ll do 25 soar lunges on every leg. Interact your glutes (squeeze them collectively) and brace your core as you step ahead together with your proper or left foot, ensuring your legs keep shoulder-width aside and your hips keep going through ahead. Retaining your backbone perpendicular to the ground, decrease your physique to the bottom till each legs are at a 90-degree angle. The entrance knee needs to be over the entrance ankle, and your again knee needs to be beneath your hip. From right here, soar up and swap the positions of your legs, and repeat the lunge on the alternative leg. Preserve leaping and alternating legs.
1-minute wall sit: Right here’s how to do a wall sit, the advantages, and the modifications to attempt.
20 twisting sit-ups: To do a twisting sit-up, begin by mendacity in your again, together with your knees bent and your ft flat on the ground. Make sure that your decrease again is pressed into the mat, as you increase your head, neck, and torso from the ground in direction of your knees. On the prime of the motion, twist your torso so your elbow touches the alternative knee. Decrease again to the ground and repeat, twisting on the alternative facet.
20 press-ups: Right here’s how to do a press-up, the advantages and the modifications to attempt, plus a press-up hack to try with a resistance band to permit you to grasp the total body weight press-up.
I attempted the gymnastics conditioning exercise — right here’s what occurred
I’ll caveat this evaluation by saying that earlier than this exercise, I believed I used to be comparatively match. I’m a health editor and a marathon runner, so I spend lots of time attending health club courses and attempting new exercises. It solely took me till the tip of the soar squats, nevertheless, to appreciate I’d by no means have made it as a gymnast.
This exercise is intense. I attempted to maneuver by way of the workouts as shortly as doable however discovered that I saved needing to cease and take a breather or permit my legs to cease cramping. I did gymnastics as a child, however evidently nowhere close to the extent of Rayner, because the dish rocks and arch rocks have been utterly new to me, and it took me a very good few reps to work out how you can rock my physique forwards and backwards, whereas nonetheless conserving my kind.
The burpees and soar lunges have been sufficient to complete me off, and I nonetheless had some sit-ups and push-ups to go. The complete exercise took me round quarter-hour, which appears quite a bit longer than it did for Rayner, however was in all probability on account of the truth that I saved taking breaks to lie on my mat and ponder my life.
Will I return to this exercise once more? Completely by no means. But when it taught me something, it’s that gymnasts are the strongest women and men on the planet, and we should always all cheer a lot louder for them on the subsequent Olympics.
In search of extra exercise inspiration? Check out the best ab workouts you are able to do on YouTube, the best exercises to do if you sit down all day, and the best gym bags to hold to and out of your exercises.