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