Gymnastic 101 Workout

Beginners Level

Gymnastic 101 is a 15 minute AMRAP, meaning you have 15 mins to complete as many rounds/reps as possible. The workout contains four basic bodyweight/gymnastic exercises, with each exercise having an increase in reps. Make sure you warm-up fully before proceeding with this workout.

Incline Ring Rows

Incline Ring Rows

Push-Ups

Push-Ups

Air Squats

Air Squats

Tuck-Ups

Tuck-Ups

INstruction

AMRAP 6

This workout is against the clock. It is an AMRAP but as always you don’t want to jeopardise technique for speed. Perform each exercise back to back for the designated amount of reps. Once you have completed the Tuck-Ups you move straight back into the Incline Ring Rows. Don’t take too long transitioning from one exercise to the other, move swiftly. Each exercise can be made slightly easier, or more difficult depending on your skill set.

Bodyparts Worked

Incline Ring Rows

The Incline Ring Row is a deceptive exercise that many people mistakenly overlook, thus missing out on its potential benefits. The big bonus with the Incline Ring Row is that it is infinitely scalable to match or challenge your current level of strength, and they pay huge dividends in terms of grip strength.

Benefit

The Incline Ring Row can help build the bodyweight strength necessary for pull-ups and rope climbing, whilst helping correct muscular imbalances and deficiencies.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

1. To begin with, set your rings to the appropriate height, then assume the bottom position with your arms fully extended and legs together. Depending on your strength would depend on how low you set the rings. Start with them at shoulder height and work down from there. (See Fig. 1)
2. Initiate the pulling motion by retracting the scapula and bending the arms. Keep pulling until you reach the top of the movement, when your elbows are behind your body and your hands are close in to your chest. (See Fig. 2)
3. Pause at the top of the movement then slowly lower with control until you reach the start position. Keep your legs together, knees locked out, and core under tension. Don’t let the hips drop down first. Think about keeping a straight line all the way from the ankles through the hips and to the shoulders.
4. If, with the rings set to shoulder height, this feels to easy lower the further so your torso is more parallel with the floor. Repeat the process from point 2.

Push-Ups

Push-Ups are a great exercise for the core and stabilising muscles, as well as for the chest, shoulders and arms.

Benefit

Push-Ups are an excellent upper-body exercise to build strength, muscular endurance and power; perfect for muscle isolation whilst tying in the core and working the chest and arms.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

1. Position your hands on the floor slightly wider than shoulder width apart. Rotate the arms so the crease in the elbow is facing forward. This will help lock the shoulder in. Keep your legs together and make sure you core, abs and glutes are under tension. (See Fig. 1)
2. Keeping your torso straight lower yourself towards the floor, bending at the elbows and feeling the tension across the chest. Your upper arms should be tucked close into your torso as you hit the lowest point. (See Fig. 2)
3. Engage the chest and triceps and push back up, straightening the arms back out.  Maintain a neutral spine throughout. Repeat the movement from point 2.

Air Squats

Air squats are one of the fundamental movement patterns that you can perform with your own bodyweight. Most commonly performed with a barbells or kettlebells. It’s generally accepted that air squats are a valuable exercise in any athletes or everyday person’s training arsenal.

Benefit

Air Squats are an excellent lower body conditioning exercise for beginners to master. It will help build a base for fantastic muscular endurance as well as core conditioning and power.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

To ensure your safety and stability make sure your abdominals are drawn in, and your glutes are tense throughout the full range of motion.

INSTRUCTION

1. Stand with your feet shoulder width apart with the toes pointing out slightly. Arms down by your side. (See Fig. 1)
2. Sit back onto your heels lowering yourself to the ground, pushing your knees out so your thighs are positioned over you feet. Remember to keep the back straight with the chest held high.
3. Descend into the lowest squat possible. Ideally you want to be able to achieve a full depth squat, but for now don’t worry about your depth, focus more on your form. (See Fig. 2)
4. Keeping your weight onto your heels, drive the hips upwards fully extending the legs and knees until a lockout is achieved.

Tuck-Ups

Benefit

Tuck-Ups are a great abdominal exercise because they emphasise both the lower and upper portions of the stomach at the same time.

Fig. 1

Fig. 1

Fig. 2

Fig. 2

 

INSTRUCTION

1. Lie down on the floor with your arms outstretched behind your head. Your legs should be together with your toes pointed as much as possible. (See Fig.1)
2. Start to lift your arms from behind your head, simultaneously lifting the legs and torso. Keep the core and abs under tension.
3. As you raise the legs and torso from the floor, the aim is to tuck the knees as close into the chest as possible. This is achieved by lifting the torso right up, so you are sitting right up on your glutes. Hold for a breath to maintain control. (See Fig. 2)
4. With control reverse the process lowering the legs and torso all the way back to the floor with the arms outstretched.

“Everything is about your movements and precision and timing, which is what gymnastics is about.”
— Shawn Johnson