We get emailed all the time about gymnastics workout plans that can be used at home. We know many of you go to gymnastics classes, but are still looking to improve and practice at home. So we’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, we’ve divided the workout plans into beginner, intermediate, and advanced. They can be modified and adapted based on the level of your gymnast.
We’re first 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.
Disclaimer: These workouts should only be performed with adult supervision and the proper equipment. GymnasticsHQ cannot be held responsible for any injury that results from using these workout plans.
Gymnastics Workout Plans for at Home
Principles for a Good Home Workout
Before we get started with the home gymnastics workout, we 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 we do not recommend any skills that we think would be unsafe to practice at home. We 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, we recommend sticking to variations of basics.
Ok, now that we’ve discussed the principles to keep in mind, let’s 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 bottom
- 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.
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 since they are meant as a goal.
At Home Floor Workout Plan: Beginner
| Exercise | Focus Points | Number of Repetitions |
Jumps:
|
|
10 of each of the jumps |
| Split Leap |
|
10 |
| Forward Roll |
|
5 |
| Backward Roll |
|
5 |
| Handstands with Handstand Homework Mat or against wall |
|
5 Handstands try to hold for 10-15 seconds each |
| Cartwheel |
|
20 |
| Bridge 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:
|
|
15 of each of the jumps |
| Split Leap |
|
10 |
| ½ Turn on Toe |
|
10 |
| Back Extension Roll |
|
5 |
| Handstands with Handstand Homework Mat or against wall |
|
5 Handstands try to hold for 30 seconds to 1 minute each |
| Aerial or Aerial Drills |
|
10 |
| Handstand Snap-Down Drills off Panel Mat |
|
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:
|
|
20 of each of the jumps |
Leaps:
|
|
15 Split Leaps,
10 Switch Leaps, 15 Forward Kicks, 15 Backward Kicks |
| 1/1 Turn on Toe |
|
15 |
| Handstands with Handstand Homework Mat or against wall |
|
5 Handstands hold for 60 seconds each |
| Press Handstands |
|
10 press handstands, and 10 handstands lower into a straddle |
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:
|
|
1 pass down the beam, and back |
| Relevé Stand |
|
3 times try to hold for 30 seconds |
Scales:
|
|
5 scales on each leg, both front and back |
| Straight Jump |
|
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:
|
|
1 pass down the beam, and back |
| Relevé Stand |
|
3 times try to hold for 1 minute with no bobbles |
Jumps:
|
|
10 each |
Leaps:
|
|
10 each |
Turns:
|
|
10 each |
| Handstand |
|
10, try to hold for 1 second each |
| Cartwheel |
|
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:
|
|
1 pass down the beam, and back |
Jumps:
|
|
10 each |
Kicks:
|
|
10 each on both legs |
| Split Leap |
|
10 each |
| 1/1 Turn on Toe |
|
10 each |
| Handstand |
|
10, hold for 5 seconds each |
| Press Handstand on Side of Beam |
|
10 |
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 |
|
10 |
| Leg Cut |
|
3 |
| Pullover |
|
5 |
| Tuck-Ups |
|
10 |
| Glide |
|
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 |
|
20 |
| Pike Glide |
|
10 |
| Straddle Glide |
|
10 |
| Leg Lifts |
|
15 |
| Pull-Ups |
|
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 |
|
20 |
| Kip |
|
10 |
| Kip, Cast to Horizontal |
|
10 |
| Leg Lifts |
|
20 |
| Pull-Ups |
|
15 |
At Home Vault Workouts
Vault is a little harder to practice at home, so for Vault we 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 |
|
5 |
| Jumps |
|
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 |
|
10 |
| Jumps |
|
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 |
|
10 |
| Jumps |
|
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
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 we’ve included exercises that include each of these types.
Also, never add resistance (weights) unless you can do the exercise correctly without resistance.
Below we will lay out the conditioning workout plans first and then explain the exercises.
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: 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: 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: 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: Lie 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: 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: 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.
Fitness Ball Leg Curl: Lie 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: Start lying 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.
Planks: 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!
We’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, we’d love for you to share them with your friends or on your favorite social media network!
View Comments (52)
For what level can each excersice plan be used?
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It say's it can be used for all levels. It always comes down to what actives that gymnast can do. There is no specific level.
Beginner is for level 3 and below, intermediate is levels 4 through 6 and advanced is level 7 and up
This is just my opinion, but I would say advanced is level 5 and up. I say this because I am a level 5 and the beginner and intermediate are way too easy for me.
I don't think so I'm level 3 and I'm doing the intermediate exercise and the advanced conditions
you mind if you stop putting bad stuff i Love this website and it helped me train to get ready during the time spent at my house
What if you don't have any gymnastics equipment at home
There are skills you can do without equipment. Jumps, leaps, cartwheels, rolls, handstands against wall, etc. on floor, all of the vault workouts don’t need equipment, and if you have some sort of straight line, you can work on all of the beam skills. Plus, some conditioning can be done without anything.
Great! I love this. What would you recommend for a level 2 gymnast for floor? I can do everything perfectly in beginner, but can't do a back extension roll. Can you pls do more workout posts and more conditioning workouts? Thanks.
Exactly what I was looking for! Best post yet! Can you make another version?
I am a level five gymnast (on every thing but bars) and i found that the advanced workout and conditioning were to easy for me, also a good practice for vault are hollow holds and arch rocks
I have tried to download these workout plans to print out, but the pdf just looks blank. I have tried on my computer and phone but the same problem occurs. Is there any way of fixing this/is anyone else experiencing the same problem? These workouts are still really good even if I can't print them out ;) Thank you!!
My daughter is super strong but super tight and not flexible. Her coaches say that her tight shoulders among other tightness is going to keep her from advancing. DOes your skill tracker have a stretching motivator? I try to get her to stretch but she doesn't do it. SHe is 8 almost 9. Thank you so much!
This was very helpful because my sister needed to improve on her handstand and get ready for gymnastics in our life.
Since the COVID-19 they closed our gym and this was very helpful and motivating to work with. I also combined some of our gyms conditioning with it too!!