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Lower Body – Adult Gymnastic Strength Routine
Exercise Type: Calisthenics/Gymnastic Strength/Balance Level: Intermediate Goal: Skill development & muscle retention/gain Warm-up 3-min to 5-min jog around the gym 60-sec to 120-sec of dynamic stretches: alternating lunges: side, front, side, repeat – holding a few seconds in each position Total time: approx. 5 minutes Bosu ball pistol squats 3 sets, 6-10 reps This movement can be performed with one…
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Memorial Day Workout – Upper Body Adult Gymnastics
Exercise Type: Core/Calisthenics/Gymnastic Strength Level: Beginner to Intermediate Goal: Skill development & muscle retention/gain Warm-up 3.5-minute jog around gym Forward and backward shoulder circles: One set: 20 – 30 circles each way Lightweight, one-arm kettlebell swings: One set: 15 – 20 swings per arm Wrist circles and stretches: Three sets: 20 – 30 circles each way and floor or wall stretches…
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4 Rules to Pull-Up Mastery
Mastering pull-ups is difficult for everyone. Some people even have it on their bucket list. That’s a bit dramatic. But I get it. I felt like I was going to pop a blood vessel when learning the movement. While this exercise is difficult for both men and women, women cite more difficulty with it. Part of this might be a general lack…
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3 Rules to Push-Up Mastery
A proper push-up (knees off the floor) is a basic upper body exercise. But for many, the movement is strenuous and difficult to learn. Women especially often struggle with how taxing the exercise can be. But, believe me, performing a correct, no-knees push-up has nothing to do with gender and everything to do with discipline and dedication. Follow the rules…
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Bosu Pistol Squats
Pistol squats on the floor can take months to master, so take the time to learn that skill before moving on to bosu pistol squats. When you decide to give bosu pistols a try, be sure to focus on form and execution, not speed. The worst that can happen is that you’ll fall. No big deal. Just get up and…
