Tag Archives: exercises

Advice for Athletes during COVID Pandemic

SONY DSCI hope that you and your family are remaining healthy. Please do not hesitate to reach out to me if there is anything I can do for you. I’m still offering zoom calls at no charge for any athletes who have worked with me within the past year and at a very low cost for everyone else.
Some advice for our athletes…
  1. Try to make strength and flexibility goals for yourself now – for your return to the gym.
  2. Do activities that build strength (bike riding, stair climbing, swing set fitness, swimming, etc)
  3. Do activities that improve speed (sprints, sprints downhill, mountain climbers, flutters in pike and hollow shape)
  4. Try to keep up with body tightness and rebounding (bouncing, jump rope, hopping type drills, push up shape hops)
  5. Keep up with agility (do your pre-workout warm-up daily, playing tag with siblings)
  6. Try to have fun outdoors.
  7. Set a goal for the first week you return to the gym.
  8. Set a goal for two months after you return to the gym.
  9. Set a goal for the next state meet you compete in which would be next year.
  10. Always keep safety in mind when exercising at home and in the gym. You and your parents are responsible for your personal safety at home.
Swing Set Fitness is good conditioning for gymnasts. www.SwingWorkouts.com.
Legs Plus Workouts are great conditioning for gymnasts. www.LegsPlus.com
Gymnastics Drills Book www.GymnasticsDrills.com

Handstand Book  www.HandstandBook.com

Conditioning List, perform each exercise for 45-60 seconds non-stop or 25 repetitions non-stop. This is very little work compared to a four-hour workout.
  1. 1/2 Hollow Up
  2. Hollow Rocks
  3. Arch Ups
  4. Arch Rock
  5. Hip-Thrusts/Baby Candlestick
  6. Reverse Leg-Lifts, Single Leg-Lower-Lift
  7. Alternating Superman
  8. Arch-Legs Only
  9. Pike-Sit Leg-Lifts (Both legs straight and together)
  10. Pike-Sit-Flutters
  11. Straddle-Sit-Leg-Lifts (Both legs at the same time.)
  12. Straddle-Sit Leg Circles (Both legs at the same time.)
  13. V-Ups
  14. Alternating V-Ups
  15. Side Lifts
  16. Side Rocks
  17. Hollow-Arch (Both Sides)
  18. Hollow-Tilt Side to Side
  19. Arch Tilt Side to Side
  20. Plank
  21. Plank-Leg Extension (Lower-Lift Knees)
  22. Plank-Low Back Kicks
  23. Plank-Shrugs (Flat back-round back)
  24. Plank-Forward-Back (Planche-Back)
  25. Side Plank
  26. Side Plank-Lower-Lift Hips
  27. Side Plank-Small Side Kicks
  28. Plank-Side-Plank
  29. Walking or In-Place Lunges (Keep knees in line with middle toes!)

Gymnastics Drills Book www.GymnasticsDrills.com

Handstand Book  www.HandstandBook.com

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Laundry Bag Exercises, a Unique Fitness Method

Goeller Laundry Bag Exercises…   If you want to workout and do not have weights, use whatever you have!  Working out with a laundry bag is definitely unique, effective, and fun. This is a full-body workout with exercises for every major muscle group. If you follow along, Karen only does a few reps of each exercise. Do the entire workout to learn the exercises and then repeat it with a higher number of reps so that you are getting more reps in than what is shown here. Exercises for legs, back, chest, arms, shoulders, and core. For more of Karen Goeller’s unique exercise methods check out www.LegsPlus.com  and  www.SwingWorkouts.com.

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