Gymnasts stuck at home from practice with extra energy to burn? Gymnasts can maximize their free time on strength, flexibility, and mental training. Several online, virtual training gymnastics home workouts are available in the upcoming weeks to help your gymnast (and your family) maintain sanity and stay in shape. Also- don’t forget nutrition during these tough times. Need some inspirational apparel or signs with quotes to decorate your teen’s room? Check out my daughter’s Etsy shop for inspirational wall decor and clothing.
Peloton App
Have your gymnast download the Peloton App and sign up for an account. Options range from cardio (cycling and running) to yoga, meditation, strength, stretching, cardio, and intense strength training. No equipment is required and many of these are suitable for families to participate in together. Link: https://www.onepeloton.com/digital/checkout/digital-90d
Shift Movement 6 Day Free Training Program
Access 6 days of strength training by downloading workouts from Shift Movement: http://shiftmovementscience.com/6dayhomeprogram/. Workouts are tailored to gymnasts and include detailed directions for foam rolling, strength, and stretching.
Gotham Gymnastics Home Workouts Live on Instagram
Gotham Gymnastics has created a unique channel on Instagram to allow them to broadcast daily, live workouts at VARIOUS times per week. Each workout is led by a gymnastics expert and provides 1-2 hours of strength and stretching. Just follow Gotham Gymnastics Live on Instagram and follow along! https://www.instagram.com/p/B9zh883lCAo/
Here is a sample schedule from week 1. As of 3/23, week 2 workout times will be a bit later due to online school in New York- make sure to check the Instagram feed for details. Most days are beginning at 3 pm Eastern.
Betsy McNally Laouar (Programs / Various Offerings)
Right now, Betsy Mcnally Laouar is offering a 10-day gymnastics at home strength program for a discount ($25). She customizes longer term nutritional and strength programs for gymnasts and their families. Follow her on social media as she is also providing free strength live workouts on Facebook Live at various times. Betsy is also creating a virtual version of her boot camp starting 3/23 (this includes live workouts on Tuesdays and Thursdays), so contact her if you are interested.
Jill Hicks YouTube channel and Facebook Live
If you have a daughter interested in competitive gymnastics in college, Jill Hicks is an excellent resource. She provides weekly Facebook Live sessions on recruiting on Wednesdays (directed at parents and gymnasts). In addition, her YouTube channel is chock full of helpful information and is worth letting your gymnast binge watch. She is also providing creative recommendations for girls to stay busy during this challenging time and extra Facebook Live sessions to help the community- follow her social media to access her tips!
Precision Choreo Mini-Artistry Clinics on Facebook Live
Precision Choreo provided a few free mini-artistry clinics on Facebook live and are now opening up enrollment in a new Precision Artistry Academy. This will include small, structured classes (over 7 hours total). Registration is $79.
Perform Happy – Complete Performance Coaching
If you are looking to enhance your gymnast’s mental game during the time off, Rebecca Smith has a program specific to gymnasts at https://performhappy.completeperformancecoaching.com/. Right now, she is offering 6 mental training workshops for free each week at 3pm central (Monday-Saturday same time). This is the link to share: https://zoom.us/j/164764683. The password is “iamtough”
Gymnastics Conditioning Classes with Paul Ruggeri
Join twice-weekly gymnastics conditioning live with Paul Ruggeri via Youtube or Instagram Live (@paul_ruggeri). Classes are on Tuesdays and Thursdays at 5 pm Central.
Daily Strength Workout for Boys Designed by Keith Pettit
Created for boys level 4-elite, this workout plan has 3 versions to tailor for individual needs.
Chalk It Up Buttercup
Includes Corona-time conditioning videos on her Youtube Channel
Beam Queen Bootcamp is offering an Online Gym School for 6 weeks for $79
This program will include over 90 live classes and includes tons of presentations from experts in gymnastics. 50% of the proceeds will be donated back to participant’s gyms.
Twisters Optional Team (led by gymnasts)
Daily strength workouts via Instagram Live at 5pm Central M-F and 11 am Sat and Sun
@CoachLaraatgo on Instagram
Offers free daily strength workouts for gymnasts via Instagram Live at 6pm Central
CLI Studios- Free Dance Classes
Change it up and get your gymnast out of their comfort zone with a dance class. Free dance classes are offered right now via CLI Studios. Class type and times vary.
Full-Body Gymnastics Workout Courtesy of a Coach
I created this list for any of your gymnasts looking for a new challenge! I consider the BAR conditioning to be the most important. The uneven bars is a sport in itself, the last thing you want to do is lose your bar strength! Enjoy!
2x 45 seconds handstand hold (ribs in)
2x 20 push-up inwards and outwards
2x 10 handstand push-ups against wall or pop legs up on coffee table or couch
2x 30 handstand shoulder taps with no support
2×5 stalder press
2×10 press handstands against wall
Bar Work
2x 15 strict chin ups
2x 15 strict pull ups
2x 1 min toes to the bars
2x 1 min chin hold
2x 1 min L hang
2x 30 second upside down hollow
1x 10 Ice cream cones
2x 10 1/2 leg lifts
2×20 leg lifts
2x 25 dips on a bench/edge of surface
Leg Work
2x 50 box jumps
2x 50 one leg step ups
2x 20 one leg get ups (no use of other leg)
2x 100 toe raise and heel raises
2x 25 squats (weights & yoga ball behind you)
2x 25 sumo squad weights in hand
2x 25 mountain climbers
2x 25 roll back jump ups
2×25 Hamstring curls with partner holding feet
2×25 Reverse direction to attack quads
Abdominals
2×50 V Ups
2×25 alternating V-Ups
2x 1 min plank front back and side
2×50 crunches
2×50 toe reaches (lay on back feet pointed to ceiling)
2×50 Russian twist with 5 pound weight
Trampoline Work
2×15 split jumps each side
2×15 switch splits
2×15 straddle and pike jumps
1×15 Repeat each exercise with half turn
1×15 Repeat each exercise with full turn
Cardio
1. Run up and down a stair case 2×25 (full length of stairs, up and down equals one)
2. Single leg jump up/run down 10x each leg
3. 10-20 quick sprints outside
4. Jumping rope with intervals
Preventions
1. Band on foot- draw alphabet with foot 2x
2. Band on foot- push foot outwards, onwards and sideways with resistance then inwards 2x
3. Cans of soup in hands and circle fists 50x left and right then up and down
Flex
1. 5x Bridge walks down and up wall to stand
2. 1 min Over splits front back and side
3. 25 Pulses each side
4. Sitting in pike position with sliders under feet, swing one leg front to back 20x
5. 1 min split with knee against wall completely squared
6. Split on top of an elevated surface with lower leg hanging off, bend and straighten front leg 50x holding for 3 second each time you straighten
7. Front back and sideward kicks with band
8. 25 split and close each leg and straddle, while lying on the beam and holding underneath for stability
9. Sit on the edge of a surface with knees dangling, the. straighten legs while placing a 10 pound weight on gymnasts chins to hold for 60 seconds while performing an arm routine for beam/floor
Beam Work (No beam? Use the grass!)
1. 5 of each current skill
2. 5 of each upgrade
3. 5 of each leap and jump
4. 5 back handsprings up on to a higher surface
Start planning goals, write them out with steps to achieve aa you process to your goal.
I am available to assist each gymnast with their goal writing towards next season. This is to include what skills they should focus on for next season dependent on level.
Good Luck and STAY FIT!!!! 😊
Finally, this workout list has been shared amongst various Internet groups so I am not sure who to thank- but it’s a great list!
Corona Conditioning Gymnastics Home Workouts List
ABC Conditioning!
Part 1: We challenge every gymnast to spell their first, middle, and last name and do all conditioning with each letter.
Part 2: Parents, every time your child complains about being bored, give them a letter to spell 🙂 “Be Quiet” “Patience” “Peaceful” are all suggestions 🤣
A- 50 Hollow Body Rocks
B- 30 Frog Jumps
C- 100 Jumping Jacks
D- 25 Squats
E- Bent leg hollow hold for 1 minute
F- 60 second HS hold against wall
G- 50 Arch Rocks
H- 25 Split Jumps
I- 50 Push ups
J- 60 second Tabletop Hold
K- 25 Chair dips
L- 25 Tuck Jumps
M- 30 Sliding situps
N- 15 single leg squats, each leg
O- 25 Situps to stand, no moving feet
P- 35 Wide arm pushups
Q- 3-minute handstand hold
R- 2-minute wall sit
S- 25 Elbow, Elbow hand, hand
T- 50 Frog Jumps
U- 75 Alternating V-ups
V- 60 second hollow body hold
W- 100 High Knee runs
X- 50 Burpees
Y- 35 Candlestick Raises
Z- 100 Toe raises
Share these gymnastics home workouts with your gymnast friends and families and comment on any additional resources you suggest to keep gymnasts strong during this tough time!