The 2014 Winter Olympics are bringing out the best of the best athletes. There’s no doubt that those athletes have trained their bodies to do amazing things. And you have something in common with the Olympians. You both have fitness goals! You can train like an Olympian, too. Follow along with these Olympic exercises and complete them as a circuit, one after the other. Run through the Olympian Workout routine as many times as you can in 20 minutes. You’ll be going for the gold in no time!
Be sure to watch the videos below to ensure that you are using proper form.
1. Quick Feet: Build the speed and agility of an Olympic athlete! Stand with your legs wider than your hips. Put all of your weight onto one foot, focusing most of your weight on your toes and balls of your feet. Quickly hop to the other foot. Repeat as fast as you can for 30-60 seconds!
2. Walking Lunges: Starting with your feet hip-width apart, step one leg forward and bend both knees 90 degrees. Press your weight up through your front heel, and then step forward with the other foot. Repeat 12 times on each leg.
3. Tuck Jumps: Olympians are true athletes. You can be, too! Increase your endurance and strength with this move. Jump up as high as you can, tucking your knees in toward your chest. Repeat 10 times.
4. Squat: Build your leg strength just like the skiers, snowboarders, and skaters! With your feet hip-width apart, sit back into a squat. Press your weight up through your heels as you come back to a stand position. Repeat 20 times.
5. Box Jumps: This move will give you legs of steel just like the Olympians! Power moves like the box jump increase your leg strength so you can land the amazing jumps just like skiers and snowboarders! With a 12 inch box or steps in front of you, jump up to the top. Jump back to the ground, being sure to land softly with bent knees. Repeat 8 times.
6. V-Ups: Every great Olympian has a strong core. It keeps you stable throughout your every move! Start lying flat on the ground with your arms overhead. As you exhale, lift your legs and upper body so your body forms a “V.” Slowly lower and repeat to total 10 v-ups.
7. Single Leg Lean: Have you seen those figure skaters? Long, lean, and strong! Tone your legs, core, and back while working on your balance with this Olympic exercise. Standing on one leg, extend your other leg back as you lean forward. Keep your back straight and extend your arms out to a “T” by squeezing your shoulder blades together. Lower slowly and repeat. Do this 10 times on each leg.
When you work as hard as an Olympian, you need to eat well, too! Your food is your fuel. It will power you through a challenging workout, keep you energized throughout a long day, and help you recover. Check out the dietary habits of Olympic athletes, here!
Single Leg Lean