Try the Simple Bodyweight Workouts Gymnast Chellsie Memmel Used to Help Train For Nationals

The unprecedented return of Chellsie Memmel was one of our favorite stories from the U.S. Gymnastics Championships this weekend. A mom of two, the 32-year-old Memmel came out of a nine-year retirement to return to elite U.S. gymnastics, initially motivated by a desire to get in shape after having kids. Though the 2005 all-around world champion placed 25th this weekend, you can't help but be impressed by her determination and heart. But the mental side of the game is one thing. What we're asking now is how — how! — did Memmel prepare her body for elite gymnastics again, after nine years off?

According to Memmel's Instagram, bodyweight circuit workouts were one part of it. She posts these accessible routines on her page about once a week, sometimes focusing on certain muscle groups and encouraging followers to try the nine- to 10-move routines for themselves. "Love putting these together and doing them each week," Memmel captioned one workout. She keeps the the structure simple and consistent, doing each exercise for 30 seconds, resting for 30 seconds in the middle and at the end, and then repeating. And for each workout, Memmel gives an always-necessary reminder to focus on form.

Ahead, check out a few of the recent workouts Memmel has posted, plus an in-depth look at her daily conditioning routine on YouTube. As a gymnast, Memmel's workout routine is prettyyy far ahead of what most of us do, but it's cool to see that an elite gymnasts does the same kind of quick bodyweight circuits we love, and we're definitely adding a few of her routines to our list. Try them for yourself ahead!

The squat to toe touch move in this workout from April looks especially tough!

Don't worry if you can't squat quite as low as Memmel, whose hips are definitely more flexible than the average person's!

The relevés are great for building calf and foot strength — and imagining that you're performing a floor routine at the Olympics.

Want to work your entire upper body? Give Memmel's pike push-ups (second to last slide) a shot and try to keep your shoulders from shaking.

Chellsie did this nine-move workout the week before a meet, which is why she kept it "lighter" . . . supposedly, because this still looks challenging to us!

Memmel called this one a "leg burner," so make sure your glutes, quads, and hamstrings are ready to work!

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Chellsie Memmel's Daily Conditioning Routine

Memmel shared a full day's work of conditioning workouts on her YouTube channel, including muscle activation, rope climbs, handstands, and plenty of strength training to prepare for competition.