Backyard Gymnastics Workout You Can Do At Home

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Many gymnasts are still home and need workouts to do to stay in gymnastics shape until their gym opens or reopens fully. We’ve put together a backyard gymnastics workout you can do at home outside this summer! Nothing better than getting outside for some fresh air and sunshine while also staying fit and moving your body.

You can watch the video or we’ve listed the workout below. Enjoy!

We’ve included numbers for the exercises in case you want them, but feel free to do any amount you want and have fun with it!

Here is the workout:


Warm Up/Conditioning:

Jumping Jacks – Do 15 (beg), 20 (int), 30 (adv)

Stretch Touch Toes- Keep your legs straight. Point your feet. Do a straddle and then a pike stretch. 

Sprints- Run as fast as you can across your backyard. Do 5x (beg), 8x (int) or 10x

Plank Mountain Climber/Plank Jacks-  Keep your body as tight as possible. Do 5x (beg), 10x (int) or 15x (adv) each. 


Dance Passes

Walk in Relevé – Stay as tight as possible with legs straight. Walk Forwards & Backwards. Do 1 pass each (beg), 2 passes each (int) or 3 passes each (adv)

Chassés- Stay as tight as possible with legs straight. Walk Forwards & Backwards. Do 1 pass each (beg), 2 passes each (int) or 3 passes each (adv)

Chassé Step Leaps- Chassé with your dominant leg, step with your other foot and then leap with your dominant leg. Push through your legs and see how high you can get! Do 6x (beg), 10x (int), or 12x (adv)

Skips- Push through your legs and point your feet! Do 1 pass across your backyard. 

Hitch Kicks- Keep your legs straight and point your feet! Do 5x (beg), 10x (int), or 15x (adv)


Acro Skills

Handstands- Keep your legs straight and point your feet! Hold as long as you can with good form. Do 8x (beg), 12x (int), or 15x (adv)

Cartwheels- Keep your legs straight and arms by your ears! Do 8x (beg), 12x (int), or 15x (adv)


Hope you’ve enjoyed this workout! Tag us on Instagram with your videos @gymnasticshq



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13 comments… add one
  • Amanda August 23, 2020, 10:50 am


  • Annabelle August 23, 2020, 12:17 pm


  • Ella Steffes August 23, 2020, 3:17 pm

    Thanks! This was so helpful

  • unknown August 26, 2020, 9:46 am


  • britney August 26, 2020, 9:49 am


  • camille August 26, 2020, 12:07 pm

    thanks it really help

  • Deborah September 25, 2020, 12:38 pm

    That is really cool it helped me a lot.

  • Lisa September 25, 2020, 12:50 pm


  • Unknown September 30, 2020, 1:49 pm


  • Jada January 8, 2021, 6:17 pm


  • Serena January 29, 2021, 9:26 am

    What if you can’t do a cartwheel……

  • Kayleigh April 8, 2021, 10:01 am

    Thanks these help! can u make a post on how to strengthen your arms ( im terrible at bars because of my weak arms)

  • Keith May 5, 2021, 4:03 am



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