Gymnasts, like gold-medal champion Alicia Sacramone, spend hours at the gym each day. A typical week at the gym may include up to three hours of cardio, plus one hour of weight training, plus gymnastics training. In addition to getting plenty of exercise, gymnasts also eat a healthy, well-balanced diet that includes plenty of protein as well as fruits and vegetables.
Lunge Walk with Bar
Find an area or space where you can walk about 20 steps. Grab a bar with your hands, palms facing away from your body, and place your feet hip-width apart. Raise the bar so that it is in front of your chest and parallel with your shoulders. Holding the bar steady, perform a lunge by moving one foot forward and bending at the knee. Make sure not to bend your knee past your toes. Your opposite leg should bend as well. Stand up and bring your feet back up together. Repeat, this time lunging with your opposite leg.
Standing Side Jumps
Find a sturdy surface that you can jump on, such as an aerobics bench or a padded gymnastics mat, which is 5 to 8 inches off the floor. Stand next to the surface and place your feet shoulder-width apart. Bring your arms and hands in front of your chest for balance throughout the exercise. Bend at your knees as if you are performing a squat, then jump as high as you can while propelling your body to the raised surface. Land on both feet, then quickly jump down onto the other side of the surface. Repeat starting on the opposite side.
Olympic bronze medalist Louis Smith utilizes a list of classic workouts and exercises to work his abdominal muscles. In addition to doing standard situps and crunches, Smith also performs oblique crunches. To perform this exercise, lie on the floor as if you are about to do a situp. Instead of lifting your back and shoulders off the floor in a straight manner, lift and perform the crunch to the side. At the same time, slightly lift off the ball of your foot in the position that you are crunching.
Another classic workout, the pullup works a wide variety of upper-body muscles. You may perform this exercise many ways. Start off with your hands shoulder-width apart and your palms facing away. After the set, move your palms so they face toward you. Other modifications include wide-arm pullups, inverted pullups, inclined inverted pullups and L-hang pullups, which require you to lift your lower legs up so that your lower half resembles a capital "L."