Gymnastics-Inspired Workout from Dominique Dawes
It's hard not to envy the combination of athleticim and grace that comes standard for Olympic-level gymnasts. If only our fitness centers made room for bars, beams, and vaults… Truth is, a gymnastics-inspired workout doesn’t require fancy equipment—and doesn’t differ too much from the collection of strength training and yoga moves you’re already doing.
The following routine was created by the American Council on Exercise in partnership with Dominique Dawes, Olympic gold medalist and President’s Council on Fitness, Sports & Nutrition co-chair. As Dawes says, “Gymnastics is a great combination of strength, balance and coordination. You get out of the training what you put in, which means you get to choose your own success.”
Day 1
Warm Up
Walk, jog or bike at a low to moderate intensity for 5 minutes. Perform 2 sets of 10 to 12 reps of each of the following.
Workout
Perform 2 to 3 sets of 8 to 12 reps, resting 60 to 90 seconds between sets.
- Standing Wood Chop
- Standing Cable Rotation
- Superman
- Lat Pulldown
- Stability Ball Shoulder Stabilization
Cool Down
Hold each for 20 to 30 seconds, rest, and repeat. (Repeat two times per side if applicable).
Day 2
Warm Up
Repeat warm up from Day 1.
Workout
Perform 2 to 3 sets of 8 to 12 reps, resting 60 to 90 seconds between sets.
- Barbell Bench Press
- Lying Dumbbell Pullover
- Standing Incline Cable Fly
- Half-Kneeling Lift
- Half-Kneeling Wood Chop
Cool Down
Hold each for 20 to 30 seconds, rest, and repeat. (Repeat two times per side if applicable).
Day 3
Warm Up
Repeat warm up from Day 1.
Workout
Run or walk for 10 minutes.
Cool Down
Repeat cool down from Day 3.
Day 4
Warm Up
Repeat warm up from Day 1.
Workout
Perform 2 to 3 sets of 8 to 12 reps, resting 60 to 90 seconds between sets.
- Push-Up with Single-Leg Raise
- Overhead Medicine Ball Slam
- Reverse Medicine Ball Throw
- Chin-Up
- Seated Medicine Ball Trunk Rotation
Cool Down
Hold each for 20 to 30 seconds, rest, and repeat. (Repeat two times per side if applicable).
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