Easy Home Conditioning – Gymnasts

Easy At-Home Work Outs for Beginning Gymnasts

When you’re just getting started in gymnastics one of the hardest things you have to get used to is conditioning.  Before you can think about doing a handstand or a cartwheel, you have to make sure you can hold your body weight.  Since our typical gymnastic class is only an hour long, we can’t devote a significant amount of time to building your child’s muscles. It’s something that we need your help to do at home. But don’t worry, we’re going to make it easier for you.  Here are some great ideas for easy at-home work outs for your child (or you)!

Easy At Home Cardio

This will help your child’s endurance and keep their heart healthy. The circuit is for more of an advanced athlete, but it’s super easy to modify. Just decrease the number of repetitions until you or your child work their way up!

50 Jumping Jacks

30 Jumping Lunges

20 Burpees

40 Mountain Climbers

30 Squats

20 Hop Overs

20 Jumping Jacks

20 Jumping Lunges

10 Burpees

30 Mountain Climbers

30 Squats

20 Hop Overs


Body Weight Core Killer

Developing a strong core is vital for any young gymnast. You need to stay tight and in control when you do any skill, from a forward roll to a double back flip. A strong core not only helps you master your skills, but it also helps your balance and posture. Below is a list of abdominal and core exercises you can do at home. Some of the exercises are a little advanced, but there are always ways to modify them until you can work your way up.



Side Plank

Flutter Kicks

Bicycle Crunches


Leg Lifts

Windshield Wipers

Russian Twist

Reverse Crunch

Superman Plank

Elbow Plank



Hip Raise


Tone in 20 – Upper Body

Developing your upper body is crucial for a gymnast. Can you imagine trying to do a handstand, supporting all your weight on your hands but not being able to do a push- up?! Here are great arm workouts to help build your child’s strength.

Tricep Dips


Mountain Climbers

Plank Hold

Arm Circles

Alternating Punches

Shoulder Push-Ups

Overhead Press

Bicep Curls

Shoulder Taps


Shoulder Squeeze

Chin-Up Hold


Handstand Hold

Wall Push-Ups

Now, we know not all kids will be able to do these exercises right away, so be sure to help your kids modify them so they don’t get hurt trying something they aren’t ready for. If you have any questions about these exercises, or are looking for other ways to help your child improve ask their instructor or another coach at the gym. We are all happy to help!

PunchFront Gymnastics & Cheer

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