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Gymnastics Workout At Home [Floor, Beam, Bar and Vault Plans]

gymnastics workout at home

Engaging in gymnastics workout at home can help you stay healthy and maximize your free time. If you are already taking gymnastics lessons, engaging in-home workouts can tremendously improve your skills.

In this post, I have outlined the 5 main exercises that also considers the gymnast's level of training ranging from beginner, intermediate and advanced. You can adapt these workout plans to your level of training.

Before venturing into these workout plans, it is essential to establish some key points every gymnast must consider before attempting.

Disclaimer: I advise that these workouts be performed under proper supervision by adults and using the right equipment. Fit2bmom will not be held accountable for any injury that is caused by using these workout plans.

Moving forward, let’s consider what you need to make your home workout an enjoyable experience.

Esteem quality above quantity

Rather than rushing through the workout plan, it is more profitable to take your time and train your muscles as required by the workout. As you practice regularly, the muscles become more effective at carrying out the skill.

Eventually, the muscles learn the proper skill, and it becomes much easier to practice repeatedly during workouts. So, take time to build the required skills and muscle memory. Be sure that your body is tight and in a good position when performing exercises.

Be progressive in training

I am aware that every gymnast is different. You may discover that some skills are above your level.

In this case, you will need to work up to master the skill. Make sure you learn the skill at the gym first before trying it at home.

You may find clues from your trainer or other gymnasts that will help you understand the skill faster at the gym than when you are alone at home. If you cannot make the prescribed number of repeats, you can work your way steadily towards increasing your repeats.

Every Gymnast is Unique

You need to understand that no two bodies are the same. Every gymnast has a unique body, strength, and skill set.

What may seem like a natural body position to you can be awkward for others. My advise is that if you are not comfortable with a particular exercise, opt for a different one.

Prioritize your safety

Make sure you already learn that skill you are practicing at home, at the gym.

Although the workouts recommend here are probably ones you are familiar with, some beginners may find some of the exercises strange.

To be safe, ensure you practice only those that you are comfortable with. In case you pick a workout plan from the ones I have provided and find it too difficult, choose a simpler one.

I advise people to think about their safety first. Ensure that the space for practice is free from objects that may cause injuries. Check around to assure yourself. Check your equipment also to ascertain that they are in good condition. And lastly, keep the ground and walls around the area dry.

Warm-up and stretch

It is essential to warm up before practicing gymnastics. You can engage in your favorite warm-up exercises, which may include walking, running, or yoga. From experience, it takes about 15 minutes to warm up before engaging in gymnastics.

Alternatively, you can go through the warm-up exercises outlined here until your body feels good to go.

It is good to engage in some stretching exercises during warm-up. I suggest you use active and dynamic stretches during warm-ups.

The static stretching (stretching with no movement) is delayed till the end of the workout.

Be careful not to engage in static before a thorough warm-up. This may cause injury to the muscles since they are stiff and yet to be primed for more challenging movements.

I recommend this simple warm-up routine, which you can use as detailed or adapt to suit your preferences.

  • Start with 40 jumping jacks.
  • Jogging for 40 seconds on the spot with the knees raised high.
  • Jog 40 seconds on a spot while you kick with your bottom.
  • Swing your arms from left to right, then up and down 7 times each.
  • Roll your ankles and wrists in succession 10 times.
  • Use the tip of your toes to walk on the floor for 30 seconds. Do the same with your heels for another 30 seconds.
  • Give 10 high kicks with each leg. Kick forward then backward.
  • Assume straddle position while standing. Lean to the left leg, middle and right leg for 1 second each. Repeat 10 times.
  • Assume straddle position while sitting. Lean to the left leg, middle and right leg for 1 second each. Repeat 10 times.
  • Assume the pike position while sitting on the floor with your feet pointed. Hold for 15 seconds. Flex the feet for ten seconds.
  • Stretch the splits while holding each for 15 seconds.
  • Lie on your back and make a shoulder bridge. Hold for 5 seconds, tuck, and roll. Repeat this exercise twice.

Once you are all warmed up, you can engage in a single main event or add some more. Reserve conditioning exercises until you are done with the main events. This will prevent you from getting easily tired.

Floor workout plans

Floor Workout Plans

If you have a panel mat at home, I recommend these gymnastics workouts at home. Remember that the number of repeats can be altered based on your skill level and preferences. You can also modify the workout plan to align with your skill level.

Floor Workout Plan for Beginners

ACTIVITIES

  • Jumps (10x)
  • Tuck (10x)
  • Splits (10x)
  • Straddle (10x)

DESCRIPTION

  1. 1
    Stand such that the distance between your feet is a bit less than your shoulder-width. Drop your butt to a quarter squat position. Keep your back straight and leap into the air. 
  2. 2
    Next, bring your knees to your chest as close as possible before landing flat on both feet.
  3. 3

    Stand about 3 ft. apart while putting the right foot in front of the left. Then, bend both legs at 90 degrees to the bottom of the lunge. Balance your weight between the legs and bend your arms at the elbow to improve balance. Bounce gently by lowering the back knee slightly. Switch the feet as you jump and land with a bent knee lunge. Swing your arms simultaneously to maintain balance.

N.B. The straddle jump requires more energy and attention. It may be risky to try alone at home. It will help if your trainer can help you master it at the gym before trying it at home.

Stand upright with both feet close together. Do a few jumps. On the third attempt, bring your legs out from the sides to power your jump. Spread your arms and try touching your toes while airborne. Land safely on both feet.

  • Split leap (10x)

Start by stretching your legs one at a time. Prepare yourself by making a Chasse or a series of forwarding steps on the mat. Practice small leaps to start with. Then do a full split leap by raising the legs higher than before. 

When you leap, make sure your arms assume an upward-V position. If you notice that you are having difficulty raising any of the legs, try forward and backward kicks with the leg. Repeat the leap and see if there is any improvement.

  • Cartwheel (5x)

Put your dominant leg in front of you. Bend it slightly as you take a lunge. Keep the back leg straight.

Raise your arms straight close to your ears and let both hands drop to the floor, making an angle 90 with the floor.

Kick your feet above your head as you land in a lunge. 

If you started from left to right, then cartwheel to the other side.

  • Forward roll (5x)

You will need to use a mat and a wide space for this workout.

Stand with both feet close together. The squat with your toes touching the mat and your heels raised. Place your hands on the floor just in front of you.

Put your head between your hands and push with your hips. Keep your tummy tucked as you roll forward. Keep your legs straight, and your toes pointed. When you want to stand up, try not to use your hands.

  • Backward roll (5x)

Stand up straight with your feet quite close. Drop to a squat. Hold your hands close to the body (at shoulder height), and show your palms to the ceiling. 

Drop your butt as though you want to sit on your heels. Lead with your head and palms falling back while your knees follow as you roll backward. Remember to keep your tummy tucked to allow easy movement. Land on your toes as you complete the back roll. Put your arms in front of you as you stand.

  • Handstands (5x) - 15 seconds each 

To practice the handstands as a beginner, you need a mat and a wall.

First, face the wall, and get into a lunge with your dominant foot forward. If you already learned how to cartwheel, do so with your legs against the wall. Keep your feet straight on the wall and your hands steady on the floor for some time. Repeat the exercise 3-5 times.

Second, try to lift your feet off the wall to learn how to do handstands without the wall. As you get comfortable without your feet on the wall, try handstand on your own.

You may fall off the handstand as a beginner. However, you get better with practice. Try separating your fingers to improve balance during handstands.

Stand straight with your shoulder feet apart. Fall palms down with your head pointing to the floor in the bridge position. Let a spotter help you lift your leading leg while moving the other leg over your body and ending in a standing position.

You may use raised objects or a platform to practice until you attain mastery.

Floor Workout Plan: Intermediate level

If you find that our beginner workout plan is too easy, try these advanced gymnastics workouts at home. Our intermediate workout plan may be what you need based on your skill level.

ACTIVITIES

  • Straddle (15x)
  • Split (15x)
  • 1/2 turn (15x)
  • Wolf turn (15x)

DESCRIPTION

When doing splits, keep the legs straight while the toes remain pointed. Ensure that both legs are raised evenly - even splits.

Legs stay straight, and toes stay pointed during Straddle. Make sure your legs are separated at 120°.

Hold your body in position and squeeze during 1/2 turns.

  • Split leap (10x)

Take some forward steps before doing leaps.

Aim for an angle of 120° between both legs as you split leap. Keep the toes pointed and the legs straight.

Split evenly. Let a spotter help you check if your split is even or not. When you notice a weaker leg, practice forward and backward kicks with the leg until it improves.

  • Back Extension roll (5x)

Ensure you get into a tight body handstand position.

  • Handstands with and without walls (5x)

Squeeze your legs together and your bottom. Ensure your toes stay pointed.

  • Handstand snap-down drills

Use the handstand snap-down drills to practice for the back handsprings. A good mastery of back handsprings will help improve your tumbling power.

  • Aerial drills (5x)

When doing Aerials, keep the legs straight and toes pointed.

Alternatively, you can cartwheel and finish with sliders. Try mountain climber-needle kicks.

Floor Workout Plan: Advanced

If you have already mastered the intermediate workout plan's skills or are already practicing more advanced skills, try the advanced workout plan.

ACTIVITIES

  • Pike (20x)
  • Split (20x)
  • Straddle (20x)
  • 1/1 turn (20x)

DESCRIPTION

When doing pikes, get your legs together and up in a horizontal position. Keep the toes pointed.

When doing splits, keep the legs straight while the toes remain pointed. Ensure that both legs are raised, doing even splits.

To do Straddle, your legs must be straight, and your toes stay pointed. Make sure your legs are separated at 180°.

Ensure that your body is held taut in the 1/1 position. Finish facing the same position you started from.

  • Leaps (20x)
  • Splits (20x)
  • Switch (20x)

Start with Chassé, followed by steps and splits.

Improve your motion range during leaps practicing forward and back kicks with each leg straight.

Try to achieve 180° between both feet during splits. Keep legs straight, toes pointed, and ensure even splits into both sides.

  • Handstands without walls (5x) - 60 seconds each

Squeeze your legs together and your bottom. Ensure your toes stay pointed.

  • Press Handstands (10x)

Start with the straddle press handstand. Practice the reverse handstand while you lower your body to a straddle.

All through the activity, ensure your body is held tight as you maintain control.

  • 1/1 Turn (15x)

Ensure your body is tight and in high relevé.

Beam workouts Plans to try at home

Beam Workouts Plans

If there is a floor beam installed in your home gym or a line, try out the following beam workouts. You can adjust any of these workouts to suit your skill level. You can also adjust the number of repetitions to what is manageable.

Beam Workout Plan: Beginners

ACTIVITIES

Walks (1 to and fro)

  • Forward
  • Reverse
  • Sidewalk
  • Dips
  • Kick forward
  • Kick backward

DESCRIPTION

Start practicing with the floor beam. Climb on the beam, and stand with your eyes looking at the beam while you spread out your arms like an airplane to maintain balance or chest out. Focus on balancing your upper body. This will keep the lower body stable. 

Look at the end of the beam in a straight line. Start with your toes as you step forward. Gently land the forward feet from toes to heel. Bring the back leg forward in the same manner while maintaining balance on the upper body. Continue until you reach the end of the beam and try making a turn to repeat forward steps.

To do a reverse walk, you look straight at the end of the beam you are facing. Start walking backward with the toes extending backward, touch the beam, and settle on the same foot's heels. Bring the other foot backward in a similar manner, and continue until you feel the other end of the beam.

For a sidewalk, start by placing your first foot while you bring the other foot closer. Keep knees lock and thigh flat in high relevé. Stand tall and squeeze your bum for balance and alignment. Move your center of gravity to cancel out extra forces pulling or pushing you off balance. Since there is no beam in front or behind to keep your eyes on, you will have to learn to trust your instincts. Keep your eyes straight and keep your balance as you do the sidewalk.

  • Relevé Stand (3x) -30 seconds each

Stand on your toes with your arms above your head. Keep your legs straight and your body squeezed.

  • Straight Jump (5x)

Start by standing straight and stretched. Finish in the same position.

Scales (5 on each leg)

  • Front
  • Reverse
  • Knee

For both forward and reverse scale, start by standing up straight while you lift your leg forward or backward.

Aim to keep both legs straight with toes pointed.

Beam Workout Plan: Intermediate

If the basic beam workout plan is too easy for you, try the intermediate beam workout plan. You can still adopt the exercises to suit your skill level.

ACTIVITIES

Walks (1 to and fro)

  • Walk Relevé
  • Forward
  • Reverse
  • Sidewalk
  • Dips
  • Kick forward
  • Kick backward

DESCRIPTION

Assume high relevé position when walking as you maintain a tight body throughout the exercise.

Squeeze your bum and keep thighs straight to improve control and minimize bobbles.

  • Relevé Stand (3x) -60 seconds each

Stand on your toes with your arms above your head. Keep your legs straight, and your body squeezed.

Raise your chin while looking straight at the end of the beam.

Jumps (10 each)

  • Straight
  • Split
  • Tuck

Start by standing straight and stretched. Finish in the same position.

When doing splits, keep the legs straight while the toes remain pointed. Ensure that both legs are raised evenly- even splits.

  • Leaps (10x)
  • Splits (10x)
  • Cat (10x)

During split leap, keep your toes pointed and the legs straight.

  • Handstands

Squeeze your legs together and your bottom. Ensure your toes stay pointed.

  • Turns (10x)
  • Pivot (10x)
  • 1/2 Turn (10x)

Keep the body in a tight position and high relevé.

  • Cartwheel (10x)

Start in a lunge. Kick your feet above your head as you land in a lunge.

Keep your toes pointed and the legs straight.

Beam Workout Plan: Advanced

Here is the advanced beam workout plan for people who feel that the intermediate plan is too easy for them.

ACTIVITIES

Walks (1 to and fro)

  • Walk Relevé
  • Forward
  • Reverse

DESCRIPTION

Assume high relevé position when walking as you maintain a tight body throughout the exercise.

Squeeze your butt and keep thighs straight to improve control and minimize bobbles.

Jumps (10 each)

  • Straight
  • Straddle
  • Split
  • Pike
  • Wolf

Start by standing straight and stretched. Finish in the same position.

When doing splits, keep the legs straight while the toes remain pointed. Ensure that both legs are raised evenly- even splits.

Kicks (10 each with both legs)

  • Front
  • Back
  • Sides

Hold your head up straight while looking forward, chest up, and keep your shoulders down.

Keep your core squeezed, toes pointed, and legs squeezed.

  • 1/1 turn (10x)

Ensure your body is tight and in high relevé.

  • Split Leap (10x)

During split leap, keep your toes pointed and the legs straight.

  • Handstand (10x) - 5 secs each

Squeeze your legs together and your bottom. Ensure your toes stay pointed.

  • Focus handstand on beam side

Begin by standing on one side of the low beam. Use your hands to press the beam in the handstand position. Finish in standing position on the beam (about the starting point).

Bar Workout Plans

Bar Workout Plans

Check if you have a sturdy mini bar to practice these gymnastics workouts at home. For safety reasons, you may opt-out of these workouts if your bars are faulty or less sturdy.

Having a pull-up bar will also help in some workouts. You can adapt the exercises to your skill level and preferences.

Bar Workout Plan: Beginner

ACTIVITIES

  • Casts (10x)

DESCRIPTION

Keep core squeezed, toes pointed, and legs straight.

Try to lift your belly off the bar

  • Leg Cut (3x)

Keep core squeezed, toes pointed, and legs straight as you move your leg back and forth over the bar.

Master the simple leg cut before moving your leg for a back cut.

  • Tuck-Ups (10x)

Start by hanging on a bar with your legs squeezed. Pull your legs to your chest in the tuck position.

  • Pull Over (5x)

Keep core squeezed, toes pointed, and legs straight as you move your leg back and forth over the bar.

Keep your body in good control.

  • Glide (5x)

Start in a straight standing position and finish with the same.

Keep legs squeezed and straight. Pike your legs and glide without dragging your leg on the floor.

Bar Workout Plan: Intermediate

When you feel the beginner activities are too easy, proceed to the intermediate level beam workout plan.

ACTIVITIES

  • Casts (20x)

DESCRIPTION

Keep core squeezed, toes pointed, and legs straight.

Try to lift your belly off the bar

  • Leg Lifts (15x)

Squeeze your legs together while hanging on the bar. Pull the legs straight up to the bar.

  • Straddle Glide (10x)

Check if your bar is suitable for this exercise. Allow your legs to straddle but let them come together right in front of the glide.

Keep your feet from touching the floor.

  • Pike Glide (10x)

Start in a straight standing position and finish with the same.

Keep legs squeezed and straight. Pike your legs and glide without dragging your leg on the floor.

  • Pull-Ups (5x)

Start in a straight hanging position and finish with the same.

Keep your core tight, legs squeezed and straight.

Bar Workout Plan: Advanced

If you are already practicing more advanced skills than those listed on the intermediate workout plan, try the advanced bar workout plan.

ACTIVITIES

  • Casts (20x)

DESCRIPTION

Keep core squeezed, toes pointed, and legs straight.

Try to lift your belly off the bar

  • Leg Lifts (15x)

Squeeze your legs together while hanging on the bar. Pull the legs straight up to the bar.

  • Kips (10x)

Keep toes pointed and legs straight all through.

  • Leg Lifts (15x)

Squeeze your legs together while hanging on the bar. Pull the legs straight up to the bar.

  • Kip, Horizontal Casts (10x)

Keep the body in a tight position throughout.

  • Pull-Ups (10x)

Start in a straight hanging position and finish with the same.

Keep your core tight, legs squeezed and straight.

Vault Workout Plans

Vault Workout Plan: Beginners

ACTIVITIES

  • 50' Sprint (5x)

DESCRIPTION

Hold your chest up and sprint as fast as you can.

  • Jumps (20x) - 3 sets

Jump fast in a row while landing on balls of the feet.

Vault Workout Plan: Intermediate

ACTIVITIES

  • 60' Sprint (10x)

DESCRIPTION

Hold your chest up and sprint as fast as you can.

  • Jumps (20x) - 5 sets

Jump fast in a row while landing on the balls of the feet.

Vault Workout Plan: Advanced

ACTIVITIES

  • 70'Sprint (10x)

DESCRIPTION

Hold your chest up and sprint as fast as you can.

  • Jumps (20x) - 10 sets

Jump fast in a row while landing on the balls of the feet.

Conditioning Workout Plans

Conditioning is a vital part of your workout plan. I have seen many people increase their body strength, balance, endurance, and flexibility with conditioning.

Hip Lifts: Lie with your back to the floor, feet flat on the ground, and arms by your side while the knees are bent. Lift your hips towards the ceiling and hold for a second before returning to the starting position. Keep your butt squeezed and back flat. 

Fitness Ball Leg Curl: Rest your heels on a fitness Ball and lie flat on your back. Tuck your tummy and squeeze your butt as you lift your body to make a straight line from shoulders to heels. Raise your hips until your leg makes at least 90° with the floor. Straighten your leg to return to the starting position.

Planks: Maintain a straight body position while standing straight. Squeeze your butt, keep your legs together and core tight. You can start with your elbows or wrists. Keep your shoulders higher than the elbow and squeeze your body. Try to breathe during the exercise.

V-Ups: Lie flat on the floor facing the ceiling. Put your arms over your head and squeeze the legs together while lying straight. Use your core to pull your legs straight up without arching your back until your feet touch your hands. Lower your legs and upper body to return to the starting point.

Conditioning Workout Plan: Beginner

ACTIVITIES

  • Squats

REPEATS

5 X 2

  • Push-Ups from Knees

10

  • Hip Lifts

5 X 2

  • Arm Bends Plus Pull Up Bar

Bend the arms while pulling the bar

  • Fitness Ball leg Curl

5 X 2

  • V-Ups

5 X 2

Conditioning Workout Plan: Intermediate

ACTIVITIES

  • Squats

REPEATS

5 X 2

  • Chin-Ups Plus Pull Up Bars

5

  • Bent Over Rows

10x2 use 2lb dumbbells

  • Hip Lift

10 X 3

  • Squats

10 X 2

  • V-Ups

10 X 2

  • Planks

2 (30 seconds per session)

Conditioning Workout Plan: Advanced

If you practice more advanced exercises than the ones outlined above, try these advanced conditioning workout plan.

ACTIVITIES

REPEATS

15 x

  • Chin-Ups Plus Pull Up Bars

5 x

  • Bent Over Rows

15 x 2use 3lb dumbbells

  • Hip Lift

15 x 3

  • Squats

15 x 2

  • V-Ups

15 x 2

  • Planks

2x (60 seconds per session)

So, there you go. I hope you find my workout plans for each category and level useful. I also highly recommend that you watch videos on how to carry out some of these exercises. If you like this post, feel free to share this with your friends. Have a nice day.