Workout of the month: Back to back
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.
- Row 3 min
- Pull-up with leg raise 1 min
- Burpees 1 min
- Bike 3 min
- Pull-up with leg raise 1 min
- Burpees 1 min
- Run 3 min
- Pull-up with leg raise 1 min
- Burpees 1 min
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.
GYMNASTICS WORKOUT: BACK TO BACK
EXPERT TIPS
- Perform each exercise with good form and control.
- Perform the first round at a slightly slower pace. Remember that the run is at the end, which will likely send your heart rate up higher than the previous exercises.
- You can always substitute the pull up leg raise with just a pull up or assisted pull up; substitute the burpee with a squat thrust burpee if needed.
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.
EXERCISES
1 – ROW
3 minutes exercise, 30 seconds rest.
2 – PULL-UP WITH LEG RAISE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Squeeze shoulder blades together.
- Stabilise body with foot.
3 – BURPEE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Push your hands into the floor.
- Drive your hips up.
4 – CYCLE
3 minutes exercise, 30 seconds rest.
5 – PULL-UP WITH LEG RAISE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Squeeze shoulder blades together.
- Stabilise body with foot.
6 – BURPEE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Push your hands into the floor.
- Drive your hips up.
7 – RUN
3 minutes exercise, 30 seconds rest.
8 – PULL-UP WITH LEG RAISE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Squeeze shoulder blades together.
- Stabilise body with foot.
9 – BURPEE
1 minute exercise, 30 seconds rest.
- Keep core tight.
- Push your hands into the floor.
- Drive your hips up.
Now that you mastered the moves of this gymnastics workout, it’s time to go through some other challenges:
- 20-minute bodyweight balance workout
- 12-minute Kettlebell workout
- 10-minute high intensity workout
- 17-minute whole-body workout
- 12-minute strength and endurance workout
- 15-minute circuit training
- 15-minute strength and endurance circuit workout
- Strength and endurance workout
- Push pull squat workout
- 9 minute Tabata workout
- High-intensity strength and cardio workout
- High-intensity barbell workout
