1. Jumping Jacks – This exercise is also known as “Star Jump”. You can challenge yourself by seeing how high you can jump on each rep. Also, at the point where the legs meet, you can squat. Jumps are a great way to start your warm-up routine.
2. Burpee – This is a 4-count exercise. Starting from a stand, move up to a squat. (count 1) Kick your legs out to a plank position (count 2) Return your legs to a squat position (count 3) Jump as high as you can. (count 4) For added difficulty, you can perform this exercise with an additional pushup each time you are on the initial push–up position.
3. Pull-ups with burpee – Perform a Burpee under a horizontal bar, when you jump grab the bar and do a pull-up. Pull-ups primarily target the latissimus dorsi muscle group.
4. Push-ups for headstand – In a handstand, lower yourself down as far as you can and push yourself back to the handstand. This should be done against a wall, either with your back to the wall or facing the wall.
5. V-ups – Lie on the floor with your arms above your head. Simultaneously, raise your arms and shoulders as you lift your legs straight to finish in a V position. Repeat This is an excellent exercise for developing core muscle strength. The rectus abdominis and obliques (the name for those core muscles) will contract dramatically only when the actual flexion of the waist occurs. This means that you should isolate the movement in your abdomen rather than trying to swing your arms and shoulders to gain momentum to do the exercise. Without cheats!
6. Squat jumps – Keeping your back as vertical as possible, squat deeply touching the ground with your fingers and then jump into a stretched position. During the squat phase, the heels should remain on the ground. This exercise works the glutes, hamstrings, thighs, and calves.
7. Running stairs – This is one of the best ways to develop strength and power in your legs. Stairs are beneficial as they engage more leg muscles than running and improve vertical jumping ability. So climb those stairs like Rocky and be your own champion.
Conditioning your aerobic strength and endurance is extremely important in the sport of gymnastics. Helps prevent injuries and allows the gymnast to perform longer and more demanding routines. Most serious gymnasts do conditioning exercises every day and make their routines unique by playing them to their favorite music.