Taking the time to warm up will pay dividends in how safe and productive your practices are. Even just ten minutes will be a huge help! No matter how short on time you feel you are, don't miss your warm-up.
Fun Active Flex Warm-Up
A fun way to warm up your entire body for a gymnastics practice. Follow along as best as you can - you will get better the more times you run through it.
National Team Active Flex
The looser you can get your muscles and joints before practice, the more effective and safe your workout will be. This warm-up (which is the same that was used by US elite) gets the job done.
Warm up like Sam Mikulak!
Sam's warm-up is more like a real workout! However he swears by a thorough warm-up, especially as he's gotten older.
preparing for competition
Competing makes every little thing that much more important. Learn how to increase your confidence when you compete. You also can learn how to maximize every little tenth from the pros so that you can achieve the best score possible for yourself.
Beginner's Guide to Gymnastics Chris Salvato put together an incredible guide on everything you need to know about how to tackle adult gymnastics as a beginner. List of prerequisites, tutorials and more all are here.
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!
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.