Gymnastics At Home Workout Plans

gymnastics workout plansI get emailed all the time about gymnastics workout plans that can be used at home. I know many of you go to gymnastics classes, but are still looking to improve and practice at home. So I’ve created gymnastics workout plans that can be used if you have some home gymnastics equipment.

Since there are many gymnastics levels, and even more variance of skill levels within those levels, I’ve divided the workout plans into beginner, intermediate and advanced. They can be modified and adapted based on the level of your gymnast.

I’m going to take you through some principles that are important when working out, then through a warm-up, event workout plans, and a conditioning workout plan.

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Disclaimer:  These workouts should only be performed with adult supervision and the proper equipment. I cannot be held responsible for any injury that results from using these workout plans.

Principles for a Good Home Workout

Before we get started with the home gymnastics workout, I want to discuss a few principles that will lead to a successful practice.

Quality is More Important than Quantity

If you rush through the exercises or skills without focusing on your form, you will not be working the proper muscles and won’t see the same benefit from the exercise or skill.  One of the reasons practicing is so important is to teach your muscles the right way to do a skill, so it will be easier in the future. So to reinforce the right habits and muscle memory, focus on executing each skill and exercise with a good, tight body position.

Make Sure to Follow a Progression

Everyone is at a different level, so make sure you work up to each activity or skill. If you can’t do a skill or exercise, make sure you learn it at the gym before you attempt to practice it at home. If you can’t do a certain number of repetitions, work up to it.

Everyone is Different

Everyone’s body is different.  We are all put together differently, and have differing levels of strength and skill. According to Delavier’s Women’s Strength Training Anatomy Workouts, because of the way we are all different, some exercises force us into unnatural positions for our body, whereas, others feel very natural (15). So, if a movement or exercise is uncomfortable for you, simply don’t do it.

Safety is the Priority

You should never practice anything at home that is not safe, and that you have not already learned at a gym. You will see in these home workout plans that I do not recommend any skills that I think would be unsafe to practice at home.  I think that home workouts should be mainly focused on practicing body positions, form and basics in order to master them. So even in the advanced level workout plans, I recommend sticking to variations of basics.

Ok, now that we have discussed the principles to keep in mind, lets dive right in to the gymnastics home workout plans!

Warm-Up

You will want to start out with a dynamic warm-up to get the blood flowing to all the muscles of your body. You want to stay moving throughout your warm-up, as studies have shown that dynamic warm-ups are more effective than static stretching.

Here is a simple warm-up, but feel free to do your own, or the national team warm-up.

  • 30 Jumping Jacks
  • 30 seconds of jogging in place with high knees
  • 30 seconds of jogging in place kicking your bottomgymnastics warm up
  • Swing arms from side to side, up and down 5 times each
  • Roll wrists and ankles 10 times each
  • Walk across floor in relevé, and then on heels
  • High kicks–forwards, backwards, each leg 10 times each
  • Stand in straddle, lean to right leg, middle, left leg and hold for a second each–do this 10 times
  • Stand in left lunge, twist to one side hold, twist to other side– do this for right lunge also
  • Sit on floor in straddle, lean to right leg, middle, left leg and hold for a second each–do this 10 times
  • Sit on floor in pike with feet pointed, hold for 10 seconds, flex feet hold for 10 seconds
  • Stretch out splits and hold each for 10 seconds
  • Bridge-push through shoulders hold for 4 seconds, tuck and roll- repeat x 2

Warm-up any other part of your body that doesn’t feel warmed up yet.

Once you’ve warmed up, you can workout on just one event, or several. If you are going to do conditioning it should be done at the end so that you don’t tire yourself out before you practice.

gymnastics workout plans floor

At Home Floor Workouts

You can do these workouts at home if you have a panel mat or some other kind of mat. All of these workout plans can be modified or adjusted based on your skill level. You can also adjust the number of repetitions, they are meant as a goal.

At Home Floor Workout Plan: Beginner

Exercise Focus Points Number of Repetitions
Jumps:
  • Tuck
  • Straddle
  • Split
  • In the tuck jump, try to get your knees up to your chest
  • In the straddle jump, make sure to keep your legs straight with toes pointed
  • In the split jump, make sure to keep your legs straight with toes pointed
10 of each of the jumps
Split Leap
  • Take a couple steps and split leap
  • See how wide you can get your legs to split, while still keeping your legs straight and toes pointed
  • You want your legs to split evenly on both sides
10
Forward Roll
  • Start and finish in a stretched, straight stand position
  • Make sure legs are squeezed together the entire time
5
Backward Roll
  • Start and finish in a stretched, straight stand position
  • Make sure legs are squeezed together the entire time
  • Make sure hands are pushing against the floor in the middle of the roll.
5
Handstands with Handstand Homework Mat or against wall
  • Make sure legs are squeezed together, bottom is squeezed and toes are pointed
 5 Handstands try to hold for 10-15 seconds each
Cartwheel
  • Start in a lunge, cartwheel, and try to land facing the opposite direction from which you started in a lunge
  • Keep your legs straight and toes pointed
 20
 Bridge Kickover
  • Start in a bridge with your legs straight and together
  • Then move one leg up and try to kickover
 5

If the beginner floor workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the intermediate workout plan is right for you.

At Home Floor Workout Plan: Intermediate

Exercise Focus Points Number of Repetitions
Jumps:
  • Split
  • Straddle
  • ½ Turn
  • Wolf
  • In the split jump, make sure to keep your legs straight, toes pointed, and to split your legs evenly
  • In the straddle jump, make sure to keep your legs straight with toes pointed-try to get your legs separated 120°
  • Make sure to keep your body squeezed in the ½ Turn
15 of each of the jumps
Split Leap
  • Take a couple steps and split leap
  • See how wide you can get your legs to split (try to get to 120°) , while still keeping your legs straight and toes pointed
  • You want your legs to split evenly on both sides
10
½ Turn on Toe
  • Make sure to be in high relevé in a tight-body position
10
Back Extension Roll
  • Make sure you hit a nice, tight body position handstand
5
Handstands with Handstand Homework Mat or against wall
  • Make sure legs are squeezed together, bottom is squeezed and toes are pointed
5 Handstands try to hold for 30 seconds to 1 minute each
Aerial or Aerial Drills
  • If you can do an aerial, then practice doing them with straight legs and pointed feet
  • Otherwise, practice mountain climber-needle kicks or cartwheel close with sliders
 10
Handstand Snap-Down Drills off Panel Mat
  • Handstand snap-down drills are helpful as practice for back handsprings, and even once you can do a back handspring are good to practice to increase the power of your tumbling
 10

If the intermediate floor workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the advanced workout plan is right for you.

At Home Floor Workout Plan: Advanced

Exercise Focus Points Number of Repetitions
Jumps:
  • 1/1 Turn
  • Pike
  • Straddle
  • Split
  • Make sure to keep your body squeezed in the 1/1 turn and to land facing the exact same direction that you started facing
  • In the pike jump make sure to keep your legs together and toes pointed, and try to get your legs up to horizontal
  • In the straddle jump, make sure to keep your legs straight with toes pointed-try to get your legs split 180° and up to horizontal
  • In the split jump, make sure to keep your legs straight, toes pointed, and to split your legs evenly
20 of each of the jumps
Leaps:
  • Chassé, step, split leap
  • Try to get to 180° of split while still keeping your legs straight, toes pointed and legs evenly split on both sides
  • Do Forward and Back Kicks with legs straight to increase the range of motion in your split leap
15 Split Leaps,

10 Switch Leaps,

15 Forward Kicks,

15 Backward Kicks

1/1 Turn on Toe
  • Make sure to be in high relevé in a tight-body position
15
Handstands with Handstand Homework Mat or against wall
  • Make sure legs are squeezed together, bottom is squeezed and toes are pointed
5 Handstands hold for 60 seconds each
Press Handstands
  • Practice both the straddle press handstand and the reverse- handstand lower into a straddle
  • Make sure you are maintaining control along with a tight-body position
 10 press handstands, and 10 handstands lower into a straddle

gymnastics-workout-plans-beam

At Home Beam Workouts

If you have a floor beam or a line at home to practice on, you can do these beam workouts. All of these workout plans can be modified or adjusted based on your skill level. You can also adjust the number of repetitions, this is meant as a goal.

At Home Beam Workout Plan: Beginner

Exercise Focus Points Number of Repetitions
Walks: 
  • Forward
  • Backwards
  • Sideways
  • Dips
  • Kicks forward
  • Kicks backward
  • Try to keep your legs straight as you lift them off the ground
  • You can keep your arms out to the side to help your balance
1 pass down the beam, and back
Relevé Stand
  • Stand on your toes while trying to keep your body squeezed, your legs straight, your arms over your head
3 times try to hold for 30 seconds
Scales:
  • Front
  • Back
  • Knee
  • Start from a straight stand position and then lift your leg in front of you or behind you (except for knee scale)
  • Try to keep both of your legs straight with your toes pointed
5 scales on each leg, both front and back
Straight Jump
  • Start and finish in a stretched, straight stand position
5

If the beginner beam workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the intermediate beam workout plan is right for you.

At Home Beam Workout Plan: Intermediate

Exercise Focus Points Number of Repetitions
Walk in Relevé
  • Forward
  • Backwards
  • Sideways
  • Kicks forward
  • Kicks backward
  • Walk in high relevé while maintaining a tight-body position.
  • You want to be completely squeezed and in control to minimize bobbles.
1 pass down the beam, and back
Relevé Stand
  • Stand on your toes while trying to keep your body squeezed, your legs straight, your arms over your head and your chin lifted with eyes looking at the end of the beam in front of you
3 times try to hold for 1 minute with no bobbles
Jumps:
  • Straight
  • Tuck
  • Split
  • Start and end in a straight stand position
  • Keep your body tight and squeezed with your legs straight (in the straight and split jump) and feet pointed
10 each
Leaps:
  • Make sure to keep your legs straight (in the split leap) and toes pointed
 10 each
Turns:
  • Pivot
  • ½ Turn on Toe
  • Make sure to be in high relevé in a tight-body position
10 each
Handstand
  • Lever in to a handstand and make sure to keep your bottom squeezed together, your legs straight and toes pointed
10, try to hold for 1 second each
Cartwheel 
  • Start and land in a lunge
  • Make sure to keep your legs straight and toes pointed
Try to stick 10

If the intermediate beam workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the advanced beam workout plan is right for you.

At Home Beam Workout Plan: Advanced

Exercise Focus Points Number of Repetitions
Walk in Relevé
  • Forward
  • Backwards
  • Walk in high relevé while maintaining a tight-body position.
  • You want to be completely squeezed and in control to minimize bobbles.
1 pass down the beam, and back
Jumps:
  • Straight
  • Split
  • Straddle
  • Wolf
  • Pike
  • Start and end in a straight stand position
  • Keep your body tight and squeezed with your legs straight and feet pointed
10 each
Kicks:
  • Forward
  • Backward
  • Sideward
  • Make sure to keep your chest up, shoulders dropped down, head facing forwards, and kick with both legs straight, feet pointed and core squeezed
10 each on both legs
Split Leap
  • Make sure to keep your legs straight (in the split leap) and toes pointed
 10 each
1/1 Turn on Toe
  • Make sure to be in high relevé in a tight-body position
10 each
Handstand
  • Lever in to a handstand and make sure to keep your bottom squeezed together, your legs straight and toes pointed
10, hold for 5 seconds each
Press Handstand on Side of Beam
  • Start standing on side of low beam, and with hands on beam press into a handstand, and then lower to a standing position on the beam
10

gymnastics bars workout plans

At Home Bar Workouts

If you have a sturdy mini bar at home, like the Tumbl Trak Junior Pro Bar, you can do these workouts. Do not attempt these workouts if you have a less sturdy bar that you have not stabilized. If you have a pull-up bar, you can do some of the exercises in the workout plans. All of these workout plans can be modified or adjusted based on your skill level. You can also adjust the number of repetitions, the numbers listed are meant as a goal.

At Home Bar Workout Plan: Beginner

Exercise Focus Points Number of Repetitions
Casts
  • Make sure to keep your core squeezed, legs straight with toes pointed
  • Try to get your belly off the bar
10
Leg Cut
  • Make sure to keep your core squeezed, legs straight with toes pointed as you move your leg over the bar, and then back
  • Once you have mastered a simple leg cut, try to lift your body slightly off the bar, before cutting your leg back
3
Pullover
  • Start from a straight stand position on the ground, and then keep your legs straight and squeezed together with your toes pointed while pulling your legs over the bar
  • You want to be able to do a pullover with complete control
5
Tuck-Ups
  • Start from a hang on the bar and with your legs squeezed together, pull them up to your chest in a tuck position
10
Glide
  • Start and finish in a straight stand position holding the bar
  • Pike your legs and do a glide without letting your feet hit the ground, with your legs straight and squeezed together
5

If the beginner bar workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the intermediate workout plan is right for you.

At Home Bar Workout Plan: Intermediate

Exercise Focus Points Number of Repetitions
Casts
  • Make sure to keep your core squeezed, legs straight with toes pointed
  • Cast as high as you can while maintaining a tight-body position
20
Pike Glide
  • Start and finish in a straight stand position holding the bar
  • Pike your legs and do a glide without letting your feet hit the ground, with your legs straight and squeezed together
10
Straddle Glide
  • If your bar will allow, practice straddle glides, where your legs straddle but then come together in the front of the glide
  • Make sure your feet don’t hit the floor
10
Leg Lifts
  • Hang on the bar and with your legs squeezed together, pull them up straight to the bar
15
Pull-Ups
  • Start in a straight hanging position and pull yourself up to where your chin is over the bar
  • Keep your core tight, legs straight and squeezed together throughout
5

If the intermediate bar workout plan seems way too easy for you, and you routinely practice much more advanced skills at the gym, then maybe the advanced workout plan is right for you.

At Home Bar Workout Plan: Advanced

Exercise Focus Points Number of Repetitions
Casts
  • Make sure to keep your core squeezed, legs straight with toes pointed
  • Try to hit horizontal
20
Kip
  • Make sure to keep your legs straight with toes pointed throughout
10
Kip, Cast to Horizontal
  • Keep a tight body position throughout
10
Leg Lifts
  • Hang on the bar and with your legs squeezed together, pull them up straight to the bar
20
Pull-Ups
  • Start in a straight hanging position and pull yourself up to where your chin is over the bar
  • Keep your core tight, legs straight and squeezed together throughout
15

gymnastics workout plans vault

At Home Vault Workouts

Vault is a little harder to practice at home, so for Vault I like to practice sprinting and some plyometrics. You can do these workouts if you have space outside to run and jump.

At Home Vault Workout Plan: Beginner

Exercise Focus Points Number of Repetitions
50′ sprint
  • Go as fast as you can, and make sure you are accelerating
  • Keep your chest up
5
Jumps
  • Do these jumps right in a row as fast as you can, staying on the balls of your feet
20 jumps 3 times

If the beginner vault workout plan seems to easy for you, maybe the intermediate vault workout plan is right for you.

At Home Vault Workout Plan: Intermediate

Exercise Focus Points Number of Repetitions
60′ sprint
  • Go as fast as you can, and make sure you are accelerating
  • Keep your chest up
10
Jumps
  • Do these jumps right in a row as fast as you can, staying on the balls of your feet
20 jumps 5 times

If the intermediate vault workout plan seems to easy for you, maybe the advanced vault workout plan is right for you.

At Home Vault Workout Plan: Advanced

Exercise Focus Points Number of Repetitions
70′ sprint
  • Go as fast as you can, and make sure you are accelerating
  • Keep your chest up
10
Jumps
  • Do these jumps right in a row as fast as you can, staying on the balls of your feet
20 jumps 10 times

One of the most important aspects of a great vault is a powerful run. So by working on your speed, and practicing some simple plyometrics at home you should be on your way to improving your vault.

conditioning gymnastics workout plans

Conditioning

Conditioning is the most important part of training at home to improve your gymnastics. The stronger you are, the more successful you will be (think: Simone Biles).  When you are strength training, you want to be doing vertical pulling, vertical pushing, horizontal pushing and horizontal pulling exercises–and equal amounts of all of them. In the intermediate and advanced workout plans I’ve included exercises that include each of these types.

Also, never add the resistance (weights) unless you can do the exercise correctly without resistance.

I will lay out the conditioning workout plans, and then explain the exercises below.

Conditioning Workout Plan: Beginner

Exercise Repetitions
Push-Ups from Knees 10
Arm Bends with Pull Up Bar Bend your arms while hanging on a pull-up bar,
Hip Lift 5 reps x 2
Squats 5 reps x 2
Fitness Ball Leg Curl 5 reps x 2
V-Ups 5 reps x 2

If you can do the beginner conditioning workout plan with ease, then maybe it’s time to move up to the intermediate plan.

Conditioning Workout Plan: Intermediate

Exercise Repetitions
Push-Ups  10
Bent Over Rows 10 using 2 lb dumbbells x 2
Chin-Ups with Pull Up Bar Try to do 5, if you can’t just try to bend your arms from a hanging position
Hip Lift  10 reps x 2
Kettlebell Deadlift 5 reps using 5 lb kettlebell x 2
Squats 10 reps x 2
Fitness Ball Leg Curl 10 reps x 2
V-Ups 10 reps x 2
Planks Hold for 30 seconds x 2

If you can do the intermediate conditioning workout plan with ease, then maybe it’s time to move up to the intermediate plan.

Conditioning Workout Plan: Advanced

Exercise Repetitions
Push-Ups  10 reps x 2
Bent Over Rows 15 using 3 lb dumbbells x 2
Chin-Ups with Pull Up Bar 10
Hip Lift  15 reps x 2
Kettlebell Deadlift 10 reps using 10 lb kettlebell x 2
Squats 15 reps x 2
Fitness Ball Leg Curl 15 reps x 2
V-Ups 15 reps x 2
Planks Hold for 60 seconds x 2

Conditioning Exercises

Listed below are descriptions of how to do the exercises in the workout plans above.

push ups

Push-Ups: Get into a straight-body plank position with your shoulders over your wrists. While squeezing your core and butt, bend your arms. You want to focus on your body position and only go as far down as you can while still maintaining control of your movement. Raise your body again by straightening your arms to complete the repetition.

bent over rows

Bent Over Rows: Stand with your feet together or slightly apart and your arms at your sides holding light dumbbells. Lean forwards slightly while keeping your back flat. Make sure to squeeze your core. You want your head to remain neutral. While squeezing your shoulders together, lift your arms up until the weights are near your hips. In a controlled movement lower the weights back to the starting position to complete the repetition.

chin ups

Chin-Ups: A chin-up is similar to a pull-up, other than your hands are gripping the bar differently. In order to do a chin-up, start by facing your pull-up bar and grab the bar with your fingers pointing towards you, about shoulder-width apart. Start in a complete dead hang, then squeeze your shoulder muscles and pull-up until your eyes are at bar height. That is one repetition. Lower slowly and repeat.

hip lift

Hip Lift: Lay on your back with your knees bent, your arms at your side and your feet on the ground. Lift your hips toward the ceiling, hold for a second and then lower your hips back to the floor to finish the repetition. Make sure you are keeping your back flat and squeezing your butt.

kettlebell deadlift

Kettlebell Deadlift: Stand with your feet about shoulder-width apart. Place a kettlebell between your legs, in line with your ankles. With a straight back, looking in front of you, bend from the hips, and reach down to pick up the kettlebell in between your legs. Your shins should be vertical and your lower back should be flat. Then pushing through your legs, return to a standing position.

squats

Squats: Stand with your feet hip to shoulder-width apart. You can either do squats with your feet pointing out (with them slightly at a diagonal angle) or your feet pointing forwards. The squats will work different muscles depending on which way your feet are pointing. Keeping your back straight and your core squeezed, lower yourself with your weight on your heels. It can be easier with your arms extended out straight in front of you parallel to the ground. The goal will be for your thighs to become perpendicular to your calves, but only go as far as you can while controlling the movement. With the weight of your body in your heels, push against the floor and raise yourself back to a standing position in order to complete the repetition.

gymnastics conditioning exercise

Fitness Ball Leg Curl:Lay on your back with your heels resting on a fitness ball. Then squeeze your butt and your core and lift your body off the ground until your body is in a straight line from heels to shoulder. As you squeeze your butt, pull your heels in towards your hips, until your legs are bent in a 90° angle or more. Then straighten your legs and return to the starting position to complete the repetition.

v-ups

V-Ups: Start laying flat on the floor with your arms over your head and your legs straight and squeezed together. Using your core, pull your legs up at the same time as you pull your upper-body off the floor, making sure to not arch your back. You want your hands to touch your feet. Lower both your upper-body and your legs back to the floor to complete the repetition.
planksPlanks: You can do a plank exercise from either your wrists or your elbows. When you are in the plank position you want to be squeezing your legs, butt and core. Your shoulders should be over your elbows, and your body should be in a straight line from your head to your feet. As you are squeezing all your muscles and maintaining a straight-body positions, make sure to breathe!

After you have done conditioning, you will have completed your workout!

I’ve given you workout plans for each of the four gymnastics events, along with a conditioning workout plan. You can modify any of the plans to fit your needs. As you improve, you can advance from the beginner to the intermediate to the advanced plan.

If you’ve enjoyed the gymnastics workout plans, I’d love it if you would share them on your favorite social media network!

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2 comments… add one
  • Jard December 12, 2016, 5:28 pm

    For what level can each excersice plan be used?

    Reply
  • Ashley December 26, 2016, 1:37 am

    Beginner is for level 3 and below, intermediate is levels 4 through 6 and advanced is level 7 and up

    Reply

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