GENERAL FITNESS

THE GOAL

Try these follow along workouts at home! The focus is primarily on bodyweight exercises designed to build strength and challenge mobility, which will directly impact your gymnastics ability.

MOVE WITH INTEGRITY

The most important key to remember? Move with integrity! Gymnastics is about how well an athlete can execute a skill. Whether you're an artistic gymnast or functional fitness athlete, prioritize proper movement over chasing high scores.

WHO THEY'RE FOR

These sessions are designed for athletes of all levels, abilities and backgrounds. If needed, exercises and movements should be scaled to best fit your fitness level.

SESSION 01

20:00 CHIPPER

10 Rounds:
5 Kipping Handstand Push-Ups + 0:10 hold at the top
5 / Side Single Arm Ring Rows
5 / Side Pistols or pistol progressions
10 V-ups

I chose to do a pistol progression using the rings, because I wanted to make sure I was moving properly through the full range of motion. Feel free to sprinkle in modifications where needed, to help you focus on training each skill correctly and safely!

SESSION 02

15:00 EMOM

EMOM x 15:00
Minute 1: Max Wall Walks
Minute 2: Max (2 Bodyweight Lunges + 2 Jumping Lunges)
Minute 3: Max Toes to Sky

Need a sub for wall walks? Try one of these:

1. Plank wall steps (Only one step on the wall)
2. Plank Up - Downs
3. Plank Shoulder Taps
4. Inchworm + 2 Push-Ups
5. Box Handstand Walks

SESSION 03

10:00 MAX OUT

Go for max reps on each movement:

1. 1:00 Inchworm + Push-Up + Knee to Elbow
2. 1:00 Lunge Right + Lunge Left + Squat
3. 1:00 Single Leg V-Ups
4. 1:00 Handstand Hold
5. 1:00 Weighted Burpee + Power Clean + Squat
6. 1:00 Elevated Split Squat - Right
7. 1:00 Elevated Split Squat - Left
8. 1:00 Handstand Shoulder Taps
9. 1:00 Tempo Scissor Kicks
10. 1:00 6 High Knees + Tuck Jump

SESSION 04

10:00 AMRAP

AMRAP x 10:00
5 x Squat + Squat Jumps
5 x Strict Burpees + 10 Mountain Climbers
5 x Kneeling Jumps
5 x Tuck Press to Handstand
15 Hollow Rocks

NOTE: There's an error in the video — Oops! While it may say "5:00" on one of the graphics, this is a 10:00 session!

SESSION 05

10:00 AMRAP

3 ROUNDS FOR TIME:
10 Candlestick Rolls + Jump Full Turn (5 / Direction)
10 Switch Jumping Lunges (5 / Side)
10 Bent Over Rows
10 Squats
20 Oblique Crunches - Right
20 Hollow Pulses
20 Oblique Crunches - Left

The biggest tip I can give you here, is to remind you to focus on your quality of movement, versus rushing through the rounds.

SESSION 06

10:00 AMRAP

EMOM X 12:
Every minute complete 10 American Swings and 5 Burpees

Don't have a dumbbell? Get creative around the house and grab anything that's safe to throw around and has a little weight to it! Duffel bags stuffed with miscellaneous items work just as well as your traditional weights.

SESSION 07

10 - 1 LADDER

10 - 1 of Each Movement:
"Strict" Burpees
Jumping Lunges
Standing "Strict" Leg Lifts
Hollow Rocks

How it works:
Round #1 = 10 reps of each exercise
Round #2 = 9 reps of each exercise
Round #3 = 8 reps of each exercise

Continue this pattern until finishing the last, single-rep round.

BG TRAINING