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Train like Team USA with this Olympics-inspired boot camp workout


Thumbnail for Train like Team USA with this Olympics-inspired boot camp workout
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Photos: 24 Hour Fitness
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Bet you didn’t know that 24 Hour Fitness is “the Official Fitness Center Sponsor of the US Olympic and Paralympic Teams.”

Because of that designation, the gym selected 24 Olympians to act as their ambassadors on “Team 24,” and the elite group includes athletes like gold medalist swimmer Conor Dwyer, two-time world champion triathlete Gwen Jorgensen, and seven-time Track & Field national champion Alysia Montaño. Then, they decided to share the sports stars’ fitness secrets with the rest of us.

“We’ve noticed that our members are more motivated to accelerate their gym workouts during the Olympic Games,” explains content and programming VP Lashaun Dale. “So we drew inspiration from our Team 24 athletes, combing through hours of video footage to design the ‘Team USA Bootcamp’ program, a full-body workout incorporating moves and sequences from their actual training routines.”

The class will be offered at all 24 Hour Fitness locations across the US this month, but in case you can’t get there, Dale shared this 10-minute cardio challenge sequence you can do at home—while watching the athletes compete, of course.

Ready to go for the, er, at-home gold? Try the Team USA Bootcamp Cardio Challenge, below.

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Team USA Bootcamp Cardio Challenge

Time: 10 minutes
Rounds: 2
Format: Do each move for 30 seconds. Rest for 30 seconds. Complete the next move in the circuit for 30 seconds. Rest for 30 seconds. Continue until you finish all five moves. Then repeat the circuit again for a total of two rounds.

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Olympic workouts

X-Springing Squats

Start in a standing position with your feet under hips. Keep your chest up, shoulders back and arms in front of your chest, with elbows bent.

Jump forward and land softly with your feet wide, into a wide squat position, by sinking your butt and hips back into a low squat as soon as you land, keeping the chest up. As you jump, use the arms for momentum, swinging them backwards so that they reach an end position down and behind your body.

From there, jump backward to the starting position, with feet under hips, standing tall. Repeat.

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Olympic workouts

3 Shuffle to 3 Split-Jump Side to Side

Start in a standing position with your feet under hips. Keep your chest up, shoulders back and arms in front of your chest, with elbows bent.

Quickly side shuffle your right foot to the right, followed quickly by the left to meet the right, for three steps total. Move lightly on the balls of your feet and bend your knees.

Then, push your left leg back and jump down into a plyometric lunge jump. Bend the back knee and the front knee and push off the ground to switch legs mid-air, landing with the right leg back. Complete three plyometric lunges total. Keep your elbows bent during the lunges and use the arms for momentum in the jumps. Quickly side shuffle your left foot to the left to repeat on the other side.

*Modification: To make this move less challenging, you can simply step back into a reverse lunge after the side shuffles, instead of jumping into a plyometric lunge.

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Olympic workouts

Runner’s Lunge to High-Knee Hop

Start in a low lunge position with the front knee bent and front foot flat on the floor and back knee hovering slight above the ground.

Reach down toward the front foot with the opposite arm, then use your power to hop off the front foot and drive the back knee up in front of you to hip height or higher, while bounding off of the ground. As you jump, swing your arms at 90-degee angles and use them as momentum. Return back down to a low lunge and repeat on the same side. On the second round, complete the exercise with the other leg in front.

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Olympic workout

Switching Mountain Climbers

Start on your hands and knees in a push-up position with your hands placed directly under your shoulders. Evenly distribute your weight between your hands and toes.

While keeping your hands on the floor, push your weight back onto the balls of your feet and bend the knee and the hip on one side of your body, bringing that leg forward until the knee is right under the hip. Quickly reverse the positions of your legs, extending your bent leg until it’s straight and supported by your toes, while bringing the opposite foot forward with the hip and knee flexed. You’ll feel like you are “running” in place. Repeat this movement while maintaining a straight body and braced core.

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Olympic workout

Quadruped Kick-Throughs

Start in a quadruped all-fours position on the floor, with your hands under your shoulders and your knees under your hips. Push off the ground to slightly elevate your knees off the floor.

Pick up your right leg and rotate it under your body, as though you are threading the needle through the other side, while lifting the left hand off the ground. Keep your hips in line with your shoulders during the entire movement, then return the right leg back to the starting position and repeat on the other side.

More Olympic intel: Meet the “Fierce 5” gymnasts you’re about to be obsessed with, and you won’t believe how many miles this Olympian runs on her “easy” days.

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