Gymnasts – Here’s Circuit #4. Parents, feel free to join your gymnast in doing the circuit. Modify for exercises that need equipment. Use soup cans for weights, do handstand push-ups instead of lat pulls, do push-ups instead of pull-ups, etc.
Fast Track, Gold Bugs, and Level 2s – Do the circuit 2 times through
Girls’ Level 3 – 9 & Boys’ Team – Do the circuit 3 times through
Phase 4 – Maintenance Conditioning Circuit
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Legs – 2 times Spring/Jump Circuit: 30 sec. sprint /30 sec. tuck jumps/ 30 sec. sprint
10 elevated squats (frog jumps to a block) 30 straight jumps with ankle extension 10 on each leg single leg roll up w/jump onto a panel (jump off 1 leg, land on 2)
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Stomach – 2 times 15 vampire situps with weight (lift to ceiling) 10 Hollow/Arch V-ups 10 half leg lifts with foam block between legs 25 speed sit ups with a twist Stomach Circuit: 30 sec. hollow rock/15 tuck crunchups/30 sec. hollow hold (arms up)/ 15 tuck crunchups
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Arms – 2 times 10 single leg handstand push ups 8 pullups with weight (hands backward) 15 altern. Push ups (feet on panel, chest to floor, arm lifts fwd) 10 lat pulls on high bar 25 single leg toe raises on beam (other leg is passé) each leg 25 supermans on a barrel or block |
Back/Hamstrings/Calves – 2 times 15 partner arch ups w/weight 10 hamstring push ups 10 straddle jumps 10 split jumps on each leg 10 single leg rows (on each leg)
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