I Tried a 10-Minute Conditioning Session From Simone Biles’s Gold Over America Tour — It’s Flippin’ Hard

Simone Biles’s Gold Over America Tour features a strong lineup of world-class gymnasts. And prior to the group’s Minneapolis, MN, tour stop on Oct. 13, some of them completed a 10-minute conditioning workout (because elite athletes obviously work out before they perform!). Olympic floor gold medalist Jade Carey and Olympic team silver medalist Grace McCallum each live streamed the workout, led by gymnastics veteran Chellsie Memmel, on Instagram.

There were two circuits — one with five moves and another with four. The exercises reminded me of the conditioning sessions I used to do at practice when I competed in gymnastics; they’d include high-intensity circuits with a mix of bodyweight strength and cardio moves. Plus, my coaches would often incorporate useful drills that would help us perfect our form on each event and therefore translate into better routines (think: handstand drills for bars).

For this workout specifically, expect to challenge your core, legs, and upper body with many plyometric moves. It’s not a beginner’s workout, but feel free to modify as needed.

10-Minute Gold Over America Tour Conditioning Workout

Equipment: A workout mat is recommended.

Directions: Make sure you warm up beforehand. Do each exercise for 30 seconds. You’ll complete the first circuit, then rest for 30 seconds before completing circuit two. After another rest period, you’ll do each circuit one more time through as seen below. That’s two circuits, two times total. As always, make sure you cool down with some stretches.

Circuit 1

1. 3 heel raises, 3 toe raises: 30 seconds
2. Alternating curtsy lunge to squat: 30 seconds
3. 2 jumping jacks, 2 burpees: 30 seconds
4. 3 hollow rocks, 3 open-closes: 30 seconds
5. Candlestick roll-up: 30 seconds

Rest for 30 seconds.

Circuit 2

1. Alternating lunge push away: 30 seconds
2. Pike push-up: 30 seconds
3. Wide-narrow-wide squat jump: 30 seconds
4. Skater: 30 seconds

Rest for 30 seconds. Repeat this entire workout, both circuits, one more time through.

Review: 10-Minute Gold Over America Tour Conditioning Workout

I personally felt breathless after a single round. I liked the fact that the circuits had a mix of different muscle-targeting exercises so I wasn’t doing strictly core or strictly lower-body moves for a few minutes straight. The exercises that were most challenging for me were the double jumping jack and burpee combo and the hollow rock and open-close combo. The latter requires you to hold a hollow position for 30 seconds, and it’s an ab-quake waiting to happen! My next goal will be repeating the circuits four times through for a 20-minute workout as opposed to two times for a 10-minute session.

Put on your best leotard — mine’s from GK Elite — and get started! Be sure to check out a breakdown of each move ahead.