Daily Home Conditioning Exercises

Upper body:

Ø      Handstand push-ups against wall  (2 sets of 10)

Ø      Triceps dip – Place hands on edge of bed or bench  (2 sets of 50)

Ø      Prone hold  (2 sets for a minute each)

Ø      Arm circles  (2 sets for a minute)

Ø      Push-ups - Arms in, shoulder width, wide  (2 sets of 20)

Mid body:

Ø      Lever downs - Hold bed post and slowly lever down keeping butt tight and straight body.  (2 sets of 10)

Ø      Bicycles  (2 sets for a minute each)

Ø      Tuck ups  (2 sets of 50)

Ø      Hollow holds  (2 sets for 45 seconds)

Ø      Arch ups - Lay on stomach, slowly lift with control  (2 sets of 50)

Ø      Superman Holds - Lay on stomach, lift to arch position and hold  (2 sets for a minute each)

Lower body:

Ø      Wall sits  (2 sets for a minute each)

Ø      Leg squats - 1^st position: legs together 2^nd position: feet shoulder width, keeping knees behind ankles.  (2 sets of 25 in each position)

Ø      Hamstring push-ups - While on your knees, place feet under steady object, keeping butt and stomach tight, bending at knee, slowly lever down to push up position, then return up with a tight straight body.  (2 sets of 10)

Ø      Alternating leg lunges  (4 sets of 10)

Ø      Calf raises – Stand on thick book or raised surface, hang heels off of ledge, slowly lift up and down keeping ankles together.  (2 sets of 50)

Perform these conditioning exercises 3 times a week.  Focus on the muscle that is being worked while using slow controlled movements and holding each rep as the muscle is contracted. You will be amazed how fast your tumbling skills will increase.  Strength is the secret to improvement! Make these exercises fun!

Back Tuck Conditioning

Ø      Crunches - Any type  (50 sets)

Ø      Side V-ups  (25 reps  each leg)

Ø      Superman lifts  (50 reps)

Ø      Bent leg hamstring lifts  (30 reps)

Ø      1 leg hamstring lifts  (30 reps each side)

Ø      Candlestick Tuck Jumps  (25 reps)

Ø      Candlestick Levers  (10 reps)

Ø      Calf raises  (30 each direction)

Ø      Squat jumps  (50 reps)

Ø      Prone holds  (2 reps 1 minute for each)

Ø      Side planks  (2 reps for 30 seconds each)

Ø      Hollow holds  (6 rep for 10 seconds each)