Katelyn Ohashi's Home Workout

Single-Leg Romanian Deadlift

Ohashi does these with two light dumbbells and a booty band around her thighs.

• Hold a dumbbell in each hand and lift your left foot slightly off the ground.
• Keep your back neutral and lean your entire torso forward while raising your left leg in line with your body and lowering the dumbbells toward the ground.
• With your back straight, return upright, coming to your starting position. This completes one rep. Maximize this move by keeping your left foot off the ground as you move through your reps. Then, move to the other side.

180 Jump Squat

Ohashi does 180 jump squats without placing her hand on the ground, like this video shows. The height she gets, as well as her perfect toe point, showcase her gymnastics background.

• Start in a deep squat, touching the floor with your left hand.
• Jump, turning 180 degrees to the left, landing softly in a deep squat with your right fingertips on the floor. Reverse directions, jumping to the right, to return to your starting position.
• If you want to do them like Ohashi, don't touch your hand to the floor during this move. Instead, simply land in your basic squat position.

Lunge Jumps

Ohashi doesn't bring both feet together on the ground between each lunge — as seen here — instead, she switches her feet in the air.

• Stand with your feet together and your knees soft.
• Jump and come into a lunge with your left leg forward.
• Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front.
• Jump your feet back together to complete one rep.

Side Step With a Booty Band

In addition to a booty band, Ohashi uses two light dumbbells here, which she holds out in front of her with each side step. She also adds squat pulses to each rep.

• Place a resistance band around your thighs, just above your knees. Start with a lighter band and work your way up to a heavier one.
• Begin standing with your feet directly underneath your hips, and squat down halfway.
• Take a step sideways to the right as far as you can. To fully activate the muscle, be sure to step onto your heel, rather than your toes.
• Actively resist the pull of the exercise band as you bring your left leg slowly toward your right, returning to the starting position.
• Ohashi does one side step in each direction. If you want to do lateral walks (more than just one in each direction), you can do so (for example: side step across your bedroom floor in one direction, then back).

V-up

I love v-ups! They were a common exercise I used to do during gymnastics practice. Note: Ohashi folds her body pretty much in half when she does these, which is great, but if you can't go all the way up, just try to get your shoulders off the ground as much as possible.

• Lie face up with your arms and legs extended and resting on the floor. Then, get into a hollow hold [4] with your arms and legs off of the floor.
• Keep your abs tight and arms overhead as you lift your shoulders off the ground and reach your hands to meet your legs, reaching toward your toes.
• Lower your arms and legs toward the floor to complete one rep.

Elevated Push-Ups

Gymnastics practice typically involves a lot of elevated push-ups [5], whether off of a mat or a low beam. Ohashi does what are referred to as 90-degree push-ups because her top half (positioned as you would be in a handstand) and her legs (parallel to the floor) make a 90-degree angle. This image shows less-elevated push-ups with the model's feet on a medicine ball. The more elevated your feet are, the more intensity is added to your push-up.

• Begin in plank position with the toes resting on a medicine ball (or any sturdy surface like a chair, your couch, etc.).
• Keeping your core engaged, bend and straighten your arms to complete a push-up.

Handstand Facing the Wall

Ohashi does a press handstand from a standing position, which is a gymnastics move. I included this variation instead, which is a handstand facing the wall. If you've never tried a handstand before, check out more beginner moves [6].

• Start in an L-stand [7], with your hips over your shoulders and your legs parallel to the floor.
• Walk your hands in toward the wall until you are in the handstand position, with your toes pressing against the wall.
• Hold here.