Olympic Fitness Challenge with Volt Athletics - Gymnastics
/The Olympics are here!
This month, we're celebrating the spirit of the Olympics by offering you a chance to train like an athlete. Each week in July, we're giving away one free Volt workout tailored to a different Olympic sport. Our expert-designed workouts will help you push your limits and achieve your fitness goals!
Join the challenge by coming back here to the Volt blog each week to find out what sport and workout is up next! Share your progress by using #VoltOlympicChallenge 🚀
Simon Biles Inspired Gymnastics Workout! ✨
Let’s do this!
BW Explosive Step-up
Coach Notes
Begin with one foot on the box
Explode off the box, switching legs in mid-air
Throw arms upward with a double-uppercut
Land on both feet simultaneously
Instructions
Begin by standing in front of a box with one foot on top. Plant the heel firmly on the box.
Load the body by bending at the hips, knees, and ankles, and pull the arms backward to prepare for a jump.
Explosively extend through the hips, knees, and ankles while throwing the arms forward in a double-uppercut motion. Jump straight up and switch legs in mid-air.
Land with the opposite foot on top of the box and the first foot on the floor to complete the rep. Both feet should land at the same time.
Immediately begin the next rep. Jump as high as possible each rep.
BB Back Squat
Coach Notes
Perform a few light warm-up sets before starting
Keep core locked, back flat, eyes up
Push butt back first, then sink hips
Drive through the heels to return to standing
Do not allow knees to collapse inward
Instructions
Perform 2-4 warm-up sets with lighter weight before starting your first set.
Begin with a bar balanced and resting on the shoulders, behind your neck, and held in an overhand grip. Stand with your feet slightly wider than shoulder-width apart, with toes pointed forward or slightly out. Lock your core, pull your shoulder blades back and down, and center your weight over your heels. Keep your chest proud and eyes up throughout the movement.
Pushing your butt back first, bend your knees to sink your hips into a squat. Descend until your hips are even with or slightly below the knees. Keep your head in a neutral position as you descend.
To stand up, drive your heels into the ground and ascend until legs are straight, returning to the starting position to complete the rep.
Maintain a neutral spine throughout the movement. Do not allow your knees to collapse inward, especially on the ascent from the bottom of the squat. If your knees are collapsing, try looping a band just above your knees to engage your hips at the bottom of the squat.
Lat Pulldown [Over]
Coach Notes
Overhand grip
Keep shoulders back, lock core, eyes up
Arms straight at the top of each rep
Pull bar straight down to chest
Do NOT rock, sway, or use momentum
Instructions
Sit tall on a bench, box, or lat pulldown machine with feet firmly planted on the floor. Grip a lat pulldown bar with hands slightly wider than shoulder-width apart and in an overhand grip, with the arms straight.
Lock the core, keep the shoulders pulled back and down, and bend the arms to bring the bar down to touch the upper chest at the sternum. Do not reach the chest out to touch the bar.
Return the bar with control to the starting position with arms straight to complete the rep.
DB Step-up
Coach Notes
Weight displayed applies to each dumbbell
Keep core locked, torso tall, eyes up
Shift weight to lead foot on box before stepping up
Push through heel to step up
Step down with trail foot first
Instructions
Begin standing directly in front of a box and hold one dumbbell in each hand at your sides in an overhand grip. Step one foot onto the center of the box while keeping the spine vertical.
Shift your weight onto the lead foot, then push through the heel to step up onto the box. Stand up fully on top of the box.
Step down first with the trail leg and then the lead leg to complete the rep.
Complete all reps on one leg before switching.
Keep the hips even throughout the movement. Do not allow the knee to collapse inward or drift past the toes.
Advanced Side Plank
Coach Notes
Side plank position with top leg raised
Keep hips and shoulders squared and stacked
Lock the core, do not let the hips sag
Instructions
Come into a lateral hip bridge on the floor, with your elbow directly underneath your shoulder and hips lifted off the ground so that only your foot and elbow contact the ground. Keep your neck long and relaxed and lock your core.
Keeping the hips and shoulders squared and stacked, raise your top leg up as high as possible. Do not allow the leg to externally rotate; keep both toes pointing forward.
Hold this advanced side plank position for the prescribed time interval. Repeat on the opposite side.
Plank Up-Down
Coach Notes
Start in push-up position with straight arms
Core locked, body planked in a straight line
Move to forearm plank
Return to push-up position one arm at a time
Alternate starting arm halfway through set
Instructions
Begin in a push-up position on the floor with arms straight and shoulder-width apart, fingertips reaching forward, and feet about hip-width apart. Lock the core and maintain a straight line from ankles to shoulders throughout the movement.
Moving one elbow at a time, lower into a front plank position with the forearms on the ground and elbows directly beneath your shoulders. Keep the hips from rocking as you lower one elbow, then the other.
Once in the front plank position, return to the starting push-up position with arms straight by moving one hand at a time to complete the rep. Place the hands directly below the shoulders one at a time.
Alternate the starting arm halfway through your set.
You CRUSHED it!
Stay tuned for a month filled with FREE weekly workouts to keep you motivated! Whether you’re just starting your fitness journey, looking to push your limits or leading a team to glory, we’ve got something for everyone.
Don’t forget to follow us on all our social channels to stay updated and tag us in your workout posts. We love seeing your progress and celebrating your hard work and dedication!
