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our handstands at home programs will give you the structure and know-how you've been looking for as you work on your handstand
handstands at home programs by penny smith, pt
handstands at home - programs for a variety of levels by penny smith
beginner part 1
For those that have never learned handstands before, have very little training history and no background in gymnastics. Order Now
intermediate part 1
For those that can hold their bodyweight in a handstand against the wall for less than 5 seconds and cannot free balance in a handstand. Order Now
intermediate part 2
For those that can hold a handstand against the wall for 5-10 seconds and cannot free balance in a handstand. Order Now
Each program includes:
- 5 training sessions each week, each taking around 30-45 minutes to complete (the beginner program includes 3 training sessions per week + a daily stretching routine)
- Upper and lower body strength sessions as well as skill development, shaping, and daily sessions to help you progress
- Great for beginner to intermediate handstanders that want to improve their alignment, endurance, entry, exit and balance in their handstands.
- Each exercise has demonstration videos and tips to guide you on technique.
- The strength sessions also serve as a balanced full-body training plan.
- Nice-to-have but not required - a long resistance band and/ or dumbbells as well as a swiss/ exercise ball (large inflatable ball).
more about the handstands at home programs and the support available
I have included exercise images and an exercise glossary and if you click on each of the images you will be taken to a YouTube video demonstrating how to do the exercise. I am a qualified PT, strength and conditioning coach, nutritionist and gymnastics coach, so feel free to send through any questions you may have!
I highly recommend getting clearance from your doctor before starting a new training program, and if you have any existing injuries (especially in your hands, wrists, shoulders) please ensure you have clearance before getting started. I'd love to hear if you like it or how it helps you to progress!
Tag @gymnast.fit and @adultgymnasticscamp and receive community support as you progress!
purchase the progams here for $40USD each
beginner part 1
Buy yours here. It will be emailed over within 24 hours.
intermediate part 1
Buy yours here. It will be emailed over within 24 hours.
intermediate part 2
Buy yours here. It will be emailed over within 24 hours.
be sure to share your progress on social media!
Tag @gymnast.fit and @adultgymnasticscamp and receive community support as you progress!
fine tune your skills in person at our adult gymnastics camp
Visit this page to find out when our next camp is. We always have international campers!
not ready to purchase a program quite yet? Grab a copy of our taster for the various programs.
In this Taster of the full Handstands at Home Program, you'll get the Shaping and the Daily Dose exercises. By getting started with the Taster, you'll be able to determine if you're interested in investing in the full program for $40USD.
The full program also includes Upper Body Strengthening, Lower Body Strengthening and Skill Development.
Fill out one of the forms below to grab your copy for free today!
about penny smith
"I live in Sydney, Australia and have been involved in gymnastics for about 23 years, as a coach, competitive artistic gymnast, a top, middle and base in sports acrobatics, a judge, and am a 5 time Australian Champion in the sport. I am also a university qualified nutritionist, as well as a fitness trainer and strength and conditioning coach. My love for the sport of gymnastics has never wavered, I have been obsessed since day one, and this passion is only growing as I age.
I love pairing my strength and conditioning knowledge with my gymnastics knowledge to create a safe, efficient and effective path towards improvement and enjoy coaching every age group from 18 months up to 80. I believe handstands are for everyone and there is always something new to learn and ways to improve, no matter how long you have been practicing!"
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Disclaimer: Adult gymnasts and coaches give advice and suggestions on this page. By reading and implementing the information, you assume all liability for injury. The advice given is for educational purposes only. Please check with your in-person coach and ensure that you have the proper pit, mats and/or spot available before trying any suggestions. If you don't agree to these terms, do not attempt anything that you see on this page.
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