You are here

The Olympic Training Workout You Can Do at Home

  • Colleen Ketchum

    Hollow Body Hold

    • Lie faceup on the floor, legs extended with arms overhead.
    • Contract your abs and press your lower back into the floor. Raise the legs, head, shoulders, and arms off the ground.
    • Elevate the shoulder blades as high as possible off the floor while keeping the legs lifted and abs tight. To additionally protect the back, tuck your pelvis slightly. The body should be in a crescent shape.
    • Hold for 30 seconds.
  • Colleen Ketchum

    Arch Body Hold

    • Lie facedown on the floor, legs extended and hip-width apart, with arms overhead or placed lightly on the back of the head with elbows wide.
    • Contract your abs, pulling the belly button into the spine.
    • Squeeze your glutes and draw your shoulder blades down and toward each other. 
    • Raise the legs, ribcage, and arms off the ground.
    • Hold for 30 seconds. Alternate between the Hollow Body Hold and the Arch Body Hold 4 times. 
  • Colleen Ketchum

    Burpee with a Twist

    • Stand with legs together, arms overhead.
    • Lower into a squat position and place hands on the floor in front of feet. Jump both feet back into a plank position. Jump both feet back into hands, then jump up and half twist.
    • Repeat for 30 seconds, alternating the direction of the half twist.
    • Make it harder: Do a full twist instead. 
  • Colleen Ketchum

    Hop to Handstand

    • Fold forward with hands on the ground. Step both feet back to an inverted V position.
    • Bend the knees and jump, floating the feet off the floor as high into the air as you can, then landing softly.
    • Repeat for 30 seconds.
  • Colleen Ketchum

    Wall Handstand with Shoulder Tap

    • Walk the feet up a wall to a handstand position, facing the wall.
    • Hold for 30 seconds. 
    • Make it harder: Shift weight to the right shoulder and arm while tapping left hand to the left shoulder. Repeat on the opposite side.