Without specific details about the “ART Workout & Gymnastics with Bella#1,” I’ll create a 7-day workout plan incorporating resistance training with elements of artistic (ART) workout and gymnastics. This plan will focus on building strength, flexibility, and coordination.
Day 1: Full Body Strength
Warm-Up:
5-10 minutes of light cardio (jumping jacks, high knees)
Workout:
Bodyweight Squats – 3 sets of 10-12 reps
Push-Ups – 3 sets of 8-10 reps
Bent-Over Dumbbell Rows – 3 sets of 10-12 reps
Plank – 3 sets of 30 seconds
Glute Bridges – 3 sets of 12-15 reps
Cool Down:
5-10 minutes of stretching (focus on legs, chest, and back)
Day 2: Flexibility and Balance
Warm-Up:
5-10 minutes of light cardio (walking or jogging)
Workout:
Dynamic Stretching – 5-10 minutes (leg swings, arm circles)
Static Stretching – 20 minutes (focus on splits, backbends, and shoulder stretches)
Balance Exercises:
Single-Leg Stand – 3 sets of 30 seconds each leg
Tippy Toe Walks – 3 sets of 20 steps
Cool Down:
5 minutes of deep stretching
Day 3: Upper Body Strength and Core
Warm-Up:
5-10 minutes of light cardio
Workout:
Dumbbell Shoulder Press – 3 sets of 10-12 reps
Bicep Curls – 3 sets of 10-12 reps
Tricep Dips – 3 sets of 8-10 reps
Dumbbell Chest Press – 3 sets of 10-12 reps
Hollow Body Hold – 3 sets of 20-30 seconds
Cool Down:
5-10 minutes of stretching (focus on arms and core)
Day 4: Active Recovery and Mobility
Activities:
Light yoga or stretching for 20-30 minutes
Optional: 20-30 minutes of light walking
Day 5: Lower Body and Core
Warm-Up:
5-10 minutes of light cardio
Workout:
Lunges – 3 sets of 10-12 reps each leg
Romanian Deadlifts – 3 sets of 10-12 reps
Calf Raises – 3 sets of 15-20 reps
Russian Twists – 3 sets of 20 reps
Leg Raises – 3 sets of 10-12 reps
Cool Down:
5-10 minutes of stretching (focus on legs and core)
Day 6: Gymnastics Skills and Conditioning
Warm-Up:
5-10 minutes of light cardio (jumping jacks, high knees)
Workout:
Handstand Practice – 5-10 minutes (use wall for support if needed)
Cartwheel Practice – 5-10 minutes
Tuck Jumps – 3 sets of 10 reps
Pike Holds – 3 sets of 20-30 seconds
V-Ups – 3 sets of 10-12 reps
Cool Down:
5-10 minutes of stretching (focus on whole body)
Day 7: Rest and Recovery
Activities:
Complete rest or gentle stretching/yoga for 20-30 minutes
Additional Tips:
Ensure proper form to avoid injury.
Gradually increase the intensity and weight as you get stronger.
Stay hydrated and maintain a balanced diet to support your training.
Listen to your body and rest if you feel overly fatigued or sore.
Feel free to adjust the exercises and repetitions based on your fitness level and goals.
