An exercise routine you can do with your own bodyweight. The equipment needed is just a pull up bar (or any suspended horizontal bar, a tree limb even), some gymnastic rings (generally £15 to £40 depending on quality) and a wall.
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Complete before beginning strength and skill work, aim to complete warm-up routine on rest days as well
Progressions are to increase difficulty by bringing bodyline closer to parrallel with the ground while maintaining good form |
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Dynamic stretches (10 reps each)
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Bodyline Work (60s hold each)
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Wrist Mobility Exercises
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Band - Overhead Pull Downs
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Plank
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Back to Wall - Arm Overhead Extensions
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Band - Chest Flies
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Side Plank
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Cat-Camels
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Band - Dislocates
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Reverse Plank
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Shoulder Rolls
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Full Body Circles
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Hollow Hold
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Scapular Shrugs
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Leg Swings (Front and Side)
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Arch Hold
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Set timer and take rests as necessary until 5 minutes has passed. Aim to complete skill routine everyday
For support exercises switch between Ex 1 and 2 each time |
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Handstand
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Support
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Lvl 1 Wall Handstands
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Ex 1 Horse Stance
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Lvl 2 Free Handstands
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Ex 2 Lvl 1 Ring Support Hold
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Ex 2 Lvl 2 RTO Support Hold
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Complete each exercise pair once a week, ideally giving a day or more rest between pairs
For each exercise progress up to 8 reps (or 30 seconds) with good form, rest and then repeat for the paired exercise Rest 90 seconds in between each exercise and continue for 3 sets total |
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Pair 1
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Pull Ups
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Dips
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Lvl 2 Bar - Pull Up Negatives (Progression: Rings)
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Lvl 1 Leg Supported Dips (Progression: Less weight on legs)
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Lvl 2 Bar - Pull Ups (Progression: Rings)
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Lvl 2 Ring Dips
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Lvl 3 L-Sit Pull Ups
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Lvl 3 Rings Turned Out (RTO) Dips
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Lvl 4 Bar - Pullovers (Progression: L-Sit)
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Pair 2
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Squat
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L-Sit
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Lvl 1 Squats (Progression: Deeper Reps)
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Lvl 1 Leg Supported L-Sit
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Lvl 2 Step Ups (Progression: Deeper Reps)
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Lvl 2 One Leg Supported L-Sit
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Lvl 3-1 Renegade Pistols
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Lvl 3 Tuck L-Sit
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Lvl 3-2 Shrimps
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Lvl 4 L-Sit
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Pair 3
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Pushups
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Rows
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Lvl 1 Floor - Pushups (Progression: Diamond Pushups)
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Lvl 1 Leg Supported Rows
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Lvl 2 Ring - Pushups (Progression: Wider grip)
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Lvl 2 Tuck Front Lever (Progression: Up to 30s hold)
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Lvl 3 RTO Pushups
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Lvl 3 Ice Cream Makers
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Lvl 4 Pseudo Planche Pushups
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Lvl 4 Tuck Front Lever Row
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Complete static stretch routine after strength/cardio work or after warmup if on rest day
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Increase difficulty of stretches for each muscle group as you progress
Hold 10-20 seconds for each stretch, increasing the time if feeling particularly tight |
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Regular cardio work should be included but is highly personal to your goals, abilities and availability. Example cardio routine below:
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Complete cardio routine once a week. Do both weekly exercises on weeks 1-3 (progressions are increasing reps within time limit)
Alternate between each monthly exercise on week 4 (progressions are increasing max distance) |
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Weekly
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Monthly
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Sprints
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Long Distance Running
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Swimming - Lengths (Three style variations per session)
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Long Distance Cycling
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