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Gymnastics Workout

Author Genny SalvatoreFitness Level AdvancedType Sport Specific
Days in Plan 6 Days Rest Between Sets:
N/A Sports Specific
Duration60 Min per session
This is an advanced gymnastics weight training routine.

A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).

All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:

Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps
Day 1 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 10 Min Intensity: 65%
Day 1 - Legs
Jump Squat Exercise Picture 1. Jump Squat
Sets: 3Reps: 15
Split Lunge on the Ball Exercise Picture 2. Split Lunge on the Ball
Sets: 3Reps: 12
Standing Calf Raises Exercise Picture 3. Standing Calf Raises
Sets: 3Reps: 30
Walking Lunges Exercise Picture 4. Walking Lunges
Sets: 3Reps: 15
Day 1 - Lower Body
Front Squats Exercise Picture 1. Front Squats
Sets: 3Reps: 20
One Legged Smith Split Squat Exercise Picture 2. One Legged Smith Split Squat
Sets: 3Reps: 12
Day 1 - Upper Body
Dips Exercise Picture 1. Dips
Sets: 3Reps: 12
Double Medicine Ball Pushups Exercise Picture 2. Double Medicine Ball Pushups
Sets: 3Reps: 12
Reverse Grip Chinups Exercise Picture 3. Reverse Grip Chinups
Sets: 3Reps: 10
Day 2 - Abdominals
Exercise Ball Abdominal Russian Twists Exercise Picture 1. Exercise Ball Abdominal Russian Twists
Sets: 3Reps: 20
Exercise Ball Medicine Ball Throw Exercise Picture 2. Exercise Ball Medicine Ball Throw
Sets: 3Reps: 20
Jack Knives Exercise Picture 3. Jack Knives
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 4. Lying Leg Raises / Throwdowns
Sets: 3Reps: 15
Pelvic Thrust Exercise Picture 5. Pelvic Thrust
Sets: 3Reps: 20
Roman Chair Exercise Picture 6. Roman Chair
Sets: 3Reps: 15
V-Up Exercise Picture 7. V-Up
Sets: 3Reps: 25
Day 2 - Cardio
Shuttle Run Exercise Picture 1. Shuttle Run
Duration: 10 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 10 Min Intensity: 65%
Day 2 - Whole Body
Abdominal Dragon Flags Exercise Picture 1. Abdominal Dragon Flags
Sets: 3Reps: 12
Air Bike Exercise Picture 2. Air Bike
Sets: 3Reps: 20
Back Hyper-Extensions Exercise Picture 3. Back Hyper-Extensions
Sets: 3Reps: 15
Ball Knee Crunches Exercise Picture 4. Ball Knee Crunches
Sets: 3Reps: 20
Ball Rollout Exercise Picture 5. Ball Rollout
Sets: 3Reps: 12
Chin-Ups Exercise Picture 6. Chin-Ups
Sets: 3Reps: 8
Exercise Ball Abdominal Russian Twists Exercise Picture 7. Exercise Ball Abdominal Russian Twists
Sets: 3Reps: 20
Exercise Ball Medicine Ball Throw Exercise Picture 8. Exercise Ball Medicine Ball Throw
Sets: 3Reps: 20
Good Mornings Exercise Picture 9. Good Mornings
Sets: 3Reps: 20
Jack Knives Exercise Picture 10. Jack Knives
Sets: 3Reps: 12
Lying Leg Raises / Throwdowns Exercise Picture 11. Lying Leg Raises / Throwdowns
Sets: 3Reps: 15
Pelvic Thrust Exercise Picture 12. Pelvic Thrust
Sets: 3Reps: 20
Reverse Grip Chinups Exercise Picture 13. Reverse Grip Chinups
Sets: 3Reps: 10
Roman Chair Exercise Picture 14. Roman Chair
Sets: 3Reps: 15
V-Up Exercise Picture 15. V-Up
Sets: 3Reps: 25
Day 3 - Abdominals
Air Bike Exercise Picture 1. Air Bike
Sets: 3Reps: 12
Ball Rollout Exercise Picture 2. Ball Rollout
Sets: 3Reps: 12
High to Low Woodchoppers Exercise Picture 3. High to Low Woodchoppers
Sets: 3Reps: 20
Side Bridge Exercise Picture 4. Side Bridge
Sets: 3Reps: 30
Weighted Cable Ball Crunch Exercise Picture 5. Weighted Cable Ball Crunch
Sets: 3Reps: 20
Day 3 - Cardio
Elliptical or Cross Trainer Exercise Picture 1. Elliptical or Cross Trainer
Duration: 15 Min Intensity: 65%
Treadmill Exercise Picture 2. Treadmill
Duration: 10 Min Intensity: 65%
Day 3 - Plyometrics
Burpee Exercise Picture 1. Burpee
Sets: 3Reps: 15
One Foot Box Jumps Exercise Picture 2. One Foot Box Jumps
Sets: 3Reps: 10
Seated Twists Exercise Picture 3. Seated Twists
Sets: 3Reps: 20
Side Box Jumps Exercise Picture 4. Side Box Jumps
Sets: 3Reps: 12

With this log you will be able to print off as many sheets as required to track this workout.

Gymnastics Basics

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