Twisters
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Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Please Read: Users and participants of OTG@Home, acknowledge and understand there is inherent risk involved in any physical activity, to include all OTG@Home activities in our catalog; and must be ready and able to participate free of any injuries or other impairments. Furthermore, the risk associated with participating is the responsibility of the parent/legal guardian. It is recommended that all OTG@Home guidelines are read and followed. In addition, please view our Safety Review Video. By playing a recorded lesson or activity you agree to these guidelines.
Thank you! Enjoy and get Active!
latest page update: May 26, 2020
Twister At-Home Workout - May 26
Warm-Up:
5 running laps around the outside of your house, if there is not space outside you can run in place for 5 minutes without stopping
Pike hold - pointed 15 sec, Flex and pull up 15 sec
Wrist 15 sec, forward, backward and side
Ankles – feet together in camel shape – (Heels to ground, Toes on ground, 10 up and down, 10 Circles)
Splits (right and left) - Hamstring stretch, Bend and push hips down, Runner, Split (hold stretches for 15 seconds, hold splits for 1 minute)
Middle split (arms directly in front pull ribs to back bone, hold 1 minute)
Bridge – 1st bridge hold 15 sec. (heels under hips & thumbs touching), 2nd bridge rock front and back and side to side 10 times
Strength:
10 push-ups (elbows in)
10 reverse sit ups (lay on belly, legs stay on ground and lift upper body)
3- 10 sec HS shape holds on stomach - pressing hips flat, ribs off ground, shoulders flat and shrugged into ears, you can do this pushing against a wall
10 pop, pop, squats
Vault:
5 short sprints with a hurdle where you bring both feet together
20 times with feet go up, up, down, down on a step stool, step, or something close to that height
3 Handstands with belly against a wall, hold for 15 sec
10 punches on 1 foot front and back, switch to the other foot
Bars:
5 pike handstand holds with feet on the couch and bottom in the air count to 10 with back rounded
5 tries at your press handstand
5 lying chin ups – lay a broom between 2 chairs – feet on floor, hands on broom – on the way down slow as you can
10 V-Ups (bring your knees to your nose like you would in a front hip circle)
10 arch rocks
Beam: If you have beam, do everything on your beam
On a tape line, if you are allowed to put it on the floor. If not, just try to do everything in a straight line:
10 step kicks on each leg with 2 straight legs
10 heel snap turns – that have no wiggles
10 step leaps over a bathroom carpet
10 toe risers with a 10 second hold at the end (stand with feet together and push to high releve’, and back down to the ground)
Floor:
5 passe’ holds in releve’ holding for 3 gymnastics
5 half turns – say 1 gymnastics at the end of it
5 handstand bridge kickovers
5 cartwheel step ins
5 split jumps, straight jumps
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