Train Like an Olympian

This Team USA–inspired workout will leave you feeling like a champ.

It’s hard not to be moved by the men and women of Team USA—moved not only to cheer them on but also to push yourself a little harder to see just what you’re made of. So as a proud sponsor of the U.S. Olympic Committee and the Official Fitness Center Sponsor of the U.S. Olympic and Paralympic teams, 24 Hour Fitness brings you a Team USA Boot Camp workout just in time for the 2018 Olympic Winter Games in Pyeongchang, South Korea.

Try the moves below at home for total-body conditioning, core challenges and mental training—or for a limited time in January and February, try the 55-minute Team USA Boot Camp class at any 24 Hour Fitness. It’s a fun, fast-moving, interval strength circuit-style workout that just might leave you feeling like a champion.

For each round, choose an exercise from the list below to perform in this pattern:

Cardio interval
Lower-body interval
Cardio interval
Upper-body interval
Cardio interval
Lower-body interval
Core/flexibility/mobility interval

Perform each movement for 45 seconds and rest for 15 seconds before proceeding to the next movement within a round. Rest one minute between rounds, and perform three rounds.

CARDIO

1. Speedskater (45 seconds)

https://www.youtube.com/watch?v=VRPxI44lkOw

Description: Inspired by Team USA athletes, try this 50-minute program designed to deliver total-body conditioning, core challenges and mental training. Or visit a 24 Hour Fitness club and try it as part of a fun, fast-moving class offered for a limited time in January. You just might leave feeling like a champion.

Stand with your feet shoulder-width apart.
Bend your knees to lower your body and bend forward at the waist until your shoulders are positioned above your knees. Keep good posture in your upper back.
Hop lightly to the right about 2 feet and land on your right foot.
Hop sideways to land on your left foot and continue, alternating sides.

Tip: If you’re new to speedskaters, just hop from side to side to get familiar with the movement, and then begin to incorporate the leaning posture and “skating” movement of one foot crossing behind the other.

2. High Knees (45 seconds)

https://www.youtube.com/watch?v=j7tyF66aNGI

Stand with your feet under your hips, arms by your sides and chest up.
Lean back slightly and begin to run in place by lifting your knees up to your hip height in front of your body. Drive your arms up and down by your sides.
Continue pushing off the balls of your feet and pick up as much speed as you can while lifting your knees as high as you can.

3. Plyo Lunge (45 seconds)

https://www.youtube.com/watch?v=Io79paUlMw4

Stand with your feet shoulder-width apart. Step forward with your right foot.
Lower your body until your right thigh is parallel to the ground and your left knee is almost touching the ground. As soon as you reach this point, explode up as high as you can.
Land softly on your feet with a bend in your knees, immediately drop back down into a lunge and explode back up.
Repeat on one side for 20 seconds and then switch sides, or alternate sides for the entire working period.

4. Mountain Climber (45 seconds)

https://www.youtube.com/watch?v=ri5SIh6j2S8

Start in a high plank, with your hands stacked under your shoulders but slightly more than shoulder-width apart. Your body should form a straight, strong line from your heels to your head.
Lift your right foot off the ground and bring your knee as close to your chest as possible. Hold for a moment, then extend your leg to return your foot to the starting position.
Repeat with your left leg and continue alternating sides.

LOWER BODY

1. Air Squat (45 seconds)

https://www.youtube.com/watch?v=0q9US-oRC0o

Stand with your feet a little wider than hip-width apart, your toes turned out slightly and your arms resting at your sides.
Engage your abdominal muscles and broaden across your chest by gently pulling your shoulder blades toward each other.
Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair. Keep your head and shoulders aligned over your knees and your knees aligned over your ankles. Keep your weight balanced evenly on your feet (neither just in the front nor just in your heels).
Continue to lower your body until your thighs are parallel to the ground. Keep your knees externally rotating and tracking over your toes; don’t let them fall inward.
As you lower down, raise your arms up and in front of you no higher than parallel to the ground. Maintain a tall, broad chest.
Squeeze your glutes and straighten your legs to return to standing, and lower your arms back to your side. Repeat.

2. Single-Leg Squat (45 seconds)

https://www.youtube.com/watch?v=zhDNBs4qiQo

Start in a basic squat position. Lift your left leg, bending your knee slightly to lift your foot off the ground.
Using only your right leg, lower yourself down as far as is comfortable, then return to standing. Try not to put your left foot down between reps; use a wall or chair for support, if needed.
Continue for 20 seconds and switch sides.

3. Figure-Four Squat (45 seconds)

https://www.youtube.com/watch?v=YGR4YSNl67Q

Start in a basic squat position. Lift your right foot, bend your knee and cross your right ankle over your left knee.
Using only your left leg, lower yourself as far as you can and then return to standing. Don’t let your hips dip to either side.
Continue for 20 seconds and switch sides.

4. Weighted Lunge (45 seconds)

https://www.youtube.com/watch?v=pKg3u-akZ2E

Stand with your feet shoulder-width apart. Grasp a dumbbell in each hand with your arms hanging straight on either side of your body.
Step forward with your right foot and lower your body until your right thigh is parallel with the ground and your left knee is 1 to 2 inches from the ground.
Push off your right foot to step back to your starting position.
Repeat with your left foot and continue, alternating sides.

Tip: Keep your spine tall throughout the movement.

UPPER BODY

1. Y Scaption (45 seconds)

https://www.youtube.com/watch?v=dmAcLdJ5KfQ

Stand with your feet shoulder-width apart; grasp a light- to medium-weight dumbbell in each hand.
Engage your core, bend your knees and hinge forward slightly. Let your arms hang straight and slightly in front of your knees.
As you straighten your legs and squeeze your glutes to stand, draw your shoulder blades back and lift your arms to form a Y.
Bracing your abs, bend your knees as you lower your arms and hinge forward slightly to return to your starting position. Repeat.

2. Push-Up (45 seconds)

https://www.youtube.com/watch?v=YqmvxXga-mo

Start in a high plank position with your core engaged and your body in a strong, straight line from head to heels.
Inhale as you lower your body until your chest almost touches the floor.
Exhale as you press up, squeezing your chest, to return to the starting position.

Tip: Don’t let your elbows extend more than 45 degrees from your torso.

3. Triceps Kickback (45 seconds)

https://www.youtube.com/watch?v=4O75VEfSiqc

Stand with your feet shoulder-width apart. Grasping a lightweight dumbbell in each hand, bend your knees slightly and hinge forward. Engage your core, pull your shoulder blades together and bend your elbows so that you’re holding the dumbbells next to either side of your rib cage.
Keeping your upper arms still, extend your lower arms behind you to raise the dumbbells to the ceiling.
Keeping your upper arms still, bend your elbows and move only your lower arms to return to the starting position. Repeat.

4. Triceps Extension (45 seconds)

https://www.youtube.com/watch?v=9wrjiFyhVd0

Stand with your spine long and your shoulders wide. Grip one end of a dumbbell with one hand placed over the other.
Engage your abs as you bend your elbows and press the dumbbell up to the ceiling.
Bend your elbows, keeping them close to your ears and pointed to the ceiling, to lower the dumbbell behind your head.
Keeping your upper arms as stationary as possible, press the dumbbell away to the ceiling. Lower it behind your head and repeat.

Tip: Breathe out as you raise the dumbbell, and breathe in as you lower it. The weight should be resting in the palms of your hands with your thumbs around it.

CORE/FLEXIBILITY/MOBILITY

1. Air Jack (45 seconds)

https://www.youtube.com/watch?v=kZHvqZvxUFA

Stand with your arms at your sides and feet together.
As you jump up, simultaneously raise your arms up and kick your legs out to either side so that your body forms an X in the air.
Land with your feet together and arms at your sides. Repeat.

2. Burpee (45 seconds)

https://www.youtube.com/watch?v=Ud1Ub2alXas

Stand tall with your feet hip-width apart and arms at your sides.
Lower your body into a squat and place your hands on the ground. Kick your feet behind you as you place your hands.
Lower your body into a push-up. As you come up to the top of the push-up, “snap” your feet forward and stand up tall. Repeat.

3. Modified V-Up (45 seconds)

https://www.youtube.com/watch?v=jp_Xi1-mhHM

Recline on your back on a mat or the floor, with your hands placed alongside your hips or slightly farther back so that your torso is raised. Engage your abs and exhale as you draw your knees to your chest.
With abs engaged and toes pointed, inhale as you lower your torso and extend your legs until your feet are hovering a few inches off the floor.
Hold for one count and exhale as you raise your torso and pull your knees in. Repeat.

4. Sun Salutation (45 seconds)

https://www.youtube.com/watch?v=PByScqPO_8o

Standing Mountain Pose — Tadasana

Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths.

Upward Salute — Urdhva Hastasana

Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

Standing Forward Fold — Uttanasana

Exhale as you fold forward from your hips. Bend your knees, if necessary.

Rest your hands beside your feet and bring your nose to your knees.

Half-Standing Forward Fold — Ardha Uttanasana

Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor.

Keep your fingertips on the floor, or bring them to your shins.

**Four-Limbed Staff Pose — Chaturanga Dandasan a**

Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-width apart.

Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

Upward-Facing Dog Pose — Urdhva Mukha Svanasana

Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky.

Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

Downward-Facing Dog Pose — Adho Mukha Svanasana

Exhale as you lift your hips and roll back over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground.

Ground down through your hands and the soles of your feet as you lengthen your spine.

Lift your belly and hips toward the ceiling. Hold for five breaths. On your last exhalation, bend your knees and look between your hands.

Half-Standing Forward Fold — Ardha Uttanasana

Inhale as you step or jump both feet between your hands.

Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor.

Keep your fingertips on the floor, or bring them to your shins.

Photo credit: Miquel Llonch, Stocksy
Videos: Tom Casey, box24studio.com
Hair and make-up: Laci Hill