Let’s see if you can do this 2 minute timed gymnastics workout! You can do this everyday to start your day or before you go to bed each night. It’s simple and quick!
Here’s what you’re going to need:
- yoga ball
- light weights (if you don’t have these, you can use a water bottle or canned food)
Pike Ups x 10 reps
Grab your yoga ball in a push up position with your shins on the ball (again, if you don’t have a yoga ball, put your shins up on the couch and hold the position for the duration of the exercise) – make sure your knees are tight and you are in a nice plank hold position. Pike up to bring your bottom up in the air (the goal is for above your shoulders at a 90º angle) and then lower back down to return to push up position. Repeat 10x.
Plank Holds x 30 secs
Push the ball away and get back into your high plank hold position with your back slightly rounded, abs pulled in tight and tight knees. You want your shoulders above your hands at a 90º angle. Hold this position for 30 seconds.
Relevé Holds x 30 secs
Hold a nice tight body position in high relevé with your legs nice and straight. You want to push through your toes with your knees tight, pull in your abs, arms up tight by your ears, hands in diamond position and make sure your chin is up. Hold for 30 seconds.
Arm Raises x 10 reps
Grab your light weights and stand against the wall with your back to the wall – you want your feet to be slightly away from the wall and knees slightly bent. Make sure your bottom is against the wall as well as your back and shoulders. With your weights in your hands down by your side, slowly raise them up until they are tight by your ears. Slowly lower your arms back down and repeat x 10 making sure our back stays against the wall and your reps are controlled so you aren’t rocking back and forth.
Open Shoulder Push-Up Hops
Get into an open shoulder position – to do this, start in a regular high plank position and then walk your hands out slightly so they are slightly more in front of you and not at a 90º angle from your shoulders (think 120º angle from hands to shoulders). Keep this tight body open shoulder position with your abs pulled in and arms and legs/knees tight while hopping forwards 3x, backwards 3x, to the right 3x and to the left 3x.
There you go! It’s important to challenge your body each day, so if you think you can do 1 or 2 more rounds, go ahead and do so!
If you want to be challenged even more, sign up for our SkillTrakker program for daily drills! We even just released an updated version of our app, which has SO MANY new features on the app!
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