April Home Exercise Program  

Let's Stay Strong Together

 

Elevate Gymnastics Academy family, let’s stay strong together! EGA sympathizes with everyone and we are sure your kiddos are getting restless at home. Maybe even you! We are offering a solution. We all know that gymnastics builds character, especially when faced with adversity. We are putting together some home exercise programs that are easy and fun. Try to encourage as many family members as you can to participate, but make sure to get your parents permission first. We hope you enjoy the program. Look for more in the next couple of days.. Again, let’s stay strong together!

 

Wednesday 4/1/2020... 

Thursday 4/2/2020... 

Friday 4/3/2020...   Here is another home workout brought to you by Ashton and Eric.  They have been focusing on exercises for our boys but it can be done by anyone.  Please remember to get permission from your parents and try to get them to do the program with you.  We miss having everyone at the gym and we look forward to seeing everyone's faces when we are able to open back up. Stay safe - stay strong!

Saturday 4/4/2020...   

Warm up:
5-7 minutes of running outside or jump rope

Skill: Handstands
Accumulate a 1 minute Handstand Hold
50 Handstand Shoulder Taps
2x1 minute Laying Handstand Position

Workout:
“Sally up, Sally down” x 2
Round 1: Squats
Round 2: Plank Up/Downs

15-20 minute of stretching - Splits
- Pike Stretch
- Pigeon stretch
- Butterfly’s
- Elevated Splits
Etc...

Monday 4/6/2020... 

Warm up:
3 rounds:
:20 Hollow Hold
20 Single Leg Glute Bridges :20 Side Plank on each side
10 Arch Rocks

Skill:
3x10 elevated lunges
3x10 lunge backward kicks

Workout:
8 rounds:
8 push ups
8 air squats
8 burpees
8 air squats

Wednesday 4/8/2020... 

Warm up:
30-20-10
Mountain Climbers
Jumping Jacks
Flutter Kicks
Skill: Push ups
7 Rounds:
- elbows in - elbows out
- diamond
Workout:
Buy in of 40 burpees
Then...
5 rounds
20 chair step ups
15 dips
Then...
Buy out of 40 burpees

15-20 minutes of stretching

Thursday 4/9/2020... 

Warm up:
3 rounds
:30 mountain climbers
:30 hollow rocks
:30 lunge jumps

Skill: Plank
3 rounds:
:45 plank hold
15 plank hip taps
10 plank drags

Workout:
30-20-10
Squats
Dips
Crunches
Calf raises

Friday 4/10/2020... 

Warm up:
3 rounds:
Squat Jumps
Alternating V-Ups
High Knees

Skill: Press Handstand
2 rounds
10 Press Handstands from straddle stand
15 Single Leg Pulses

Workout:
AMRAP x 15min
40 alternating lunges
30 arch rocks
20 burpees
10 push ups

Monday 4/13/2020... 

Warm up:
4 rounds:
20 high knees
7 candlestick stretch jumps
10 squats

Skill: Bridge
2x 10 shoulder presses
2x 10 Bridge Jumps

Workout:
5 rounds
:20 side plank (on each side)
10 plank to push up positions
10 pike push ups
10 elevated lunges

Wednesday 4/15/2020... 

Warm up:
3x30
Mountain Climbers
Arch Flutters
Hollow Flutters

Skill: Handstands
2x :30 Handstand Hold
2x 20 Shoulder Taps

Workout:
21-15-9
Inch Worms
Plank Drags
Lunge Kicks

15-20 Minutes of Stretching

Saturday 4/18/2020... 

Warm up:
3 rounds
25 jumping jacks
25 butt kickers
20 squat jumps

Sticks:
10 regular jump sticks
10 single leg sticks
10 forward sticks
One set with eyes open and one set with eyes closed for a challenge

Workout:
10,9,8,7,6,5,4,3,2,1
Dips
Leg raises
Toe touches
Burpees

To clarify, you will perform 10 repetitions of each exercise then go back up and perform 9 repetitions, 8 reps and so on...

15-20 Minutes of stretching. A stretching video is coming soon!

Monday 4/20/2020... 

Warm up:
3 rounds
25 jumping jacks
25 butt kickers
20 squat jumps

Sticks:
10 regular jump sticks
10 single leg sticks
10 forward sticks
One set with eyes open and one set with eyes closed for a challenge

Workout:
10,9,8,7,6,5,4,3,2,1
Dips
Leg raises
Toe touches
Burpees

To clarify, you will perform 10 repetitions of each exercise then go back up and perform 9 repetitions, 8 reps and so on...

15-20 Minutes of stretching. A stretching video is coming soon!

Thursday 4/23/2020... 

Warm up:
3 rounds:
15 butt kicks
30 mountain climbers
10 hand release push ups

Skill: Plank
3x :45 plank hold
3x 10 plank side taps

Workout:
10-9-8-7-6-5-4-3-2-1
Burpees
Candlestick stretch jumps
Squat jumps

Friday 4/24/2020... 

Warm up:
3 rounds:
:30 High Knees
:30 Mountain Climbers
:30 Reverse Jumping Lunges

Skill: Handstand
2x :30 Handstand Hold
2x 30 HS Shoulder Taps

Workout:
12-9-6-9-12
Dips
Inch Worms
Burpees
Squats

Friday 4/27/2020... 

Warm up:
3 rounds:
:30 bird dogs
:30 mountain climbers
:30 squat jumps

Skill: Press Handstand
2x 10 leg pulses
10 press to handstand attempts

Workout:
Tabata 1
Lunge jumps + curtesy squats
Tabata 2
Plank to push ups + plank side taps
15-20 min of stretching

Thursday 4/30/2020... 

Warm up:
3 rounds
20 mountain climbers
15 squats
10 push ups

Skill: push ups
2 x 7 hand release push ups
2 x 7 diamond push ups

Workouts:
3 rounds
5 lunges on each leg
20 arch rocks

Then

3 rounds
5 glute bridges
10 v-ups

3132 Dwight Road Suite #100

Elk Grove, CA 95758

office@elevategymnasticsacademy.com

 

Tel:  916-393-3993

Fax: 916-393-3108

© 2015 Elevate Gymnastics Academy

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