Train like Gracie Gold! GL's gold medal sweat sesh
Warm-up: About 5 minutes
Start with your feet together, then jump to a straddle position with your feet wider than your shoulders. Then, jump to a cross-footed position, and then back to your original position. Next time, reverse your feet position. Throw your arms any which way. Do four sets of 30 reps each, with 15 seconds of rest between each rep.
Jog for 30 seconds, lifting your knees up to your waist with every set. Alternate doing them slow and fast for four reps of 30 seconds each, with 15 seconds between each rep.
Stretch out your body after your warm up
Being by standing with your feet together and arms extended out to the side. Step to the side with your left foot, cross in front with your right foot. Swing your left arm in front of your body and right arm behind. Step sideways with your left foot and cross behind with your right foot, swinging your arms. Repeat, moving to the left and the right, in two sets of 10 full movements in each direction.
Stand next to something about six inches high, like a bottle of water. Jump laterally over the bottle, bringing your knees up. Do it again in the other direction. Do 3 sets of 8 to 10 reps, resting 1 minute between each set.
Stand with your feet shoulder-width apart, arms held straight out in front of you. Bend down into a squat position, bringing your arms back, and then explode upward with straight legs. Use your arms to propel you upward. Land softly back in the squat position. Do 3 sets of 8 to 10 reps, resting 1 minute between each set.
Lie down on the floor, face down, with your legs together and toes curled under. Your hands should be on the floor under your shoulders with your fingers pointed forward. Keep your back and legs straight as you push up through your arms. Hold for a few seconds, then slowly lower your body back down. Do not touch the floor! Repeat. Do 3 sets of as many reps as you can without compromising your position. Rest for 1 minute between sets.
Sit on the floor, knees bent with heels on the floor and your hands across your chest. Keep your back straight and lean back at a 45 degree angle, contracting your abs. Keep your back straight! Now, twist your torso as far to the right as you can, then slowly untwist, return to center, and twist to the left. Move slowly and keep your movements controlled. Do 2 or 3 sets of 8 to 20 reps, resting for 30 seconds between sets.
Cool down: About 5 minutes
Do a light cardio activity, like jogging in place or jumping rope.
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