Follow-along Playlist of Youtube at-home Workouts for Specific Gymnastics Goals by Gina Paulhus, cpt
Core to Ariana Grande
This could serve as a good active flex warm-up in addition to core conditioning.
Choreographed Core Conditioning
Work it out to Uptown Funk! A challenging core routine.
Core to Beyonce
Who Runs the World? Girls! This core is also pretty difficult.
Core by an Adult Gymnast, For Adult Gymnasts (look for the pinned videos near the top).
Alicia Sacramone Quinn does her core from her elite days...as a retired adult.
presses, the skill we all love to hate!
Press Handstand Drills
Find the ones you need to help you get your press.
No Spotting Stalder Press Idea
Check out this idea using monster bands!
Rolling Press Station to Get a Stalder
This one was the most effective I've ever tried!
Handstands and Presses Specific Conditioning
More Press handstand ideas including many that require no spotter.
full body conditioning ideas
General adult gymnastics conditioning list for divided up by body part This is a great starting point if you just want to jump right in to something comprehensive.
A sample 3-day Conditioning and Flexibility Plan for Adult Gymnasts by Danelle Pecht
Conditioning lists by level by Gina Paulhus These plans are set up by level, not by age. If you are unsure of your level, start with the free download (JO level 5/6) and adjust from there. Remember, it's best to condition for the level that you want to be, not for the level that you are now!
Exercises to Help Protect the Lower Back from hard landings.
Shoulder Conditioning Circuit Gymnasts are known for their strong shoulders. If you don't have them, you're missing out on things you could learn. This is a hard workout. Even if you can't do all of it, get as close as you can and do the ones you can until you get stronger.
Basics At-Home Conditioning for Competitive Gymnasts Juston Ziegler is known for how strong and protected from injury his JO athletes are. Check out what he had them do at home during quarantine!
Your guide to organizing your own conditioning plan event by event This will help you devise your own plan if you're so inclined as well as learn to incorporate conditioning into your events workouts.
The Ultimate Guide to Gymnastics Strength from Dave Tilley of ShiftMovementScience Dave is THE resource for addressing gymnastics strength while keeping health at the forefront. His materials are invaluable!
The Ultimate Gymnastics Flexibility Guide Dave's revolutionary flexibility techniques specifically made for gymnasts will help you gain more range of motion - pain free and safely!
cardio/endurance for gymnastics
Cardio Circuit by Dave Tilley of SHIFTMOVEMENTSCIENCE. This circuit is great for getting stamina into routine shape. Cardio is one of the most important adult gymnastics training tips if you're looking to get into competition!
Do you have enough adult gymnastics workout clothes (is there such a thing??)
If you need something to wear for training, check out our adult gymnastics Ts and tanks, or our gymnastics leotards recommendations! That way you'll be sure to look the part as you apply all of these adult gymnastics training tips!
Always remember to keep your training FUN!