It’s that time of year again and my heart is heavy as I say goodbye to some of my wonderful kids. They are moving on, away from a sport that has given them the kind of strength and coordination that nothing else can and for that reason they need something to keep them going. Hitting the gym 16 hours a week is always going to be hard to replace but there is hope with a little dedication, hard work, and the wealth of workouts that are buried right here in this site.
Where to start?
For a start, the tag cloud halfway down the right side of the page is a great place to find posts that are tagged with bootcamp, cardio etc. Once in a while I will post something like my Frosh Week series or something specific that someone has asked for. But digging through the site is hard to find what you are looking for so I am on a quest to find a better way of organizing things. Until then, I will link a few posts or tags here to get you started.
Basics on how to stay in shape after gymnastics – Some rules to follow, and choices to make
Christmas Countdown. 3 workouts to get you in the festive spirit – Christmas Countdown
Frosh Week workouts – Guaranteed to fix that hangover – FROSH WEEK
Bootcamp 3 tag – Some of the best bootcamp workouts were later in the series – Bootcamp3
If you are familiar with Crossfit here are some WODs I had completed – WODs I HAVE DONE
Here are 20 more basic Crossfit workouts for home that will cause you great suffering – 20 WODs for home
Some additional interesting educational and motivational pieces:
A special nod to Aly – Stop listening to yourself
Motivation. If this doesn’t get you off your ass nothing will… MOTIVATION
After this you are on your own. I am always available to help with planning and motivation as long as you are willing to listen and work hard. Here is the basic knowledge you need to schedule your own workouts:
| The simple rules for any workout program |
| You were a gymnast, half body workouts are fine |
| Use your basic skills from conditioning and gym |
| Legs: Squats, lunges, jumps, 1 leg squat |
| Arms: Dips, reverse grip chinups |
| Shoulders: Handstands, HS Pushup, burners |
| Back: Chinups, high pulls, rows |
| Chest: All pushups, plank walk |
| Core: Crunch, situp, vsnap, leg lift, rockers |
| Cardio: Sprints, burpees, jumps, plank runs |
| Monday: Arms Shoulders Core |
| Tuesday: Legs Cardio |
| Wednesday: Chest Back Core |
| Thursday: Cardio and flexibility |
| Friday: Legs Core |
| Saturday: Arms Shoulders Back Chest Light day |
| Sunday: Off |
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