ALL LEVELS / gymnastics workout for strength, power and speed / 20 mins
Equipment: Treadmill, rower, bike, pull up bar, exercise mat
Some love to train strength, some love to train endurance. But there’s no better way to feel a sense of achievement until you combine both in the same workout. This month’s workout takes three cardio exercises and puts them back to back with two significant gymnastics movements —giving you the ultimate workout to test your work capacity.
In this gymnastics workout, you will perform 1 cardio exercise followed by 2 bodyweight exercises for a total of 3 rounds. One, two, three — pretty simple, right? Not so simple, because you perform each exercise for a specific time (check below) and you have 30 seconds in between each round to move onto the next cardio machine.
Take a minute to plan out your gymnastics workout – know where the machines are for each round. This workout aims to focus on maintaining a consistent work capacity, so pace yourself. You can choose whatever level feels right for you on each cardio machine, and you can break up the reps on the exercises as you see fit.
This gymnastics workout targets cardio and muscular strength – which means your heart rate will rise quickly and stay there. Be sure to take rest as required, but if you can keep going, find your comfort zone and stay there unbroken.
To benchmark your progress, make a note of the total distance covered in the cardio exercises, and the total number of reps in the bodyweight exercises – try to beat it next time.
3 minutes exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.
3 minutes exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.
3 minutes exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.
1 minute exercise, 30 seconds rest.