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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.
Warm-upComplete 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 | Dynamic stretches (10 reps each) | | Bodyline Work (60s hold each) | Wrist Mobility Exercises | Band - Overhead Pull Downs | Plank | Back to Wall - Arm Overhead Extensions | Band - Chest Flies | Side Plank | Cat-Camels | Band - Dislocates | Reverse Plank | Shoulder Rolls | Full Body Circles | Hollow Hold | Scapular Shrugs | Leg Swings (Front and Side) | Arch Hold |
Skill WorkSet 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 | Handstand | Support | Lvl 1 Wall Handstands | Ex 1 Horse Stance | Lvl 2 Free Handstands | Ex 2 Lvl 1 Ring Support Hold | | | Ex 2 Lvl 2 RTO Support Hold |
Strength WorkComplete 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 | Pair 1 | Pull Ups | Dips | Lvl 2 Bar - Pull Up Negatives (Progression: Rings) | Lvl 1 Leg Supported Dips (Progression: Less weight on legs) | Lvl 2 Bar - Pull Ups (Progression: Rings) | Lvl 2 Ring Dips | Lvl 3 L-Sit Pull Ups | Lvl 3 Rings Turned Out (RTO) Dips | Lvl 4 Bar - Pullovers (Progression: L-Sit) | Pair 2 | Squat | L-Sit | Lvl 1 Squats (Progression: Deeper Reps) | Lvl 1 Leg Supported L-Sit | Lvl 2 Step Ups (Progression: Deeper Reps) | Lvl 2 One Leg Supported L-Sit | Lvl 3-1 Renegade Pistols | Lvl 3 Tuck L-Sit | Lvl 3-2 Shrimps | Lvl 4 L-Sit | Pair 3 | Pushups | Rows | Lvl 1 Floor - Pushups (Progression: Diamond Pushups) | Lvl 1 Leg Supported Rows | Lvl 2 Ring - Pushups (Progression: Wider grip) | Lvl 2 Tuck Front Lever (Progression: Up to 30s hold) | Lvl 3 RTO Pushups | Lvl 3 Ice Cream Makers | Lvl 4 Pseudo Planche Pushups | Lvl 4 Tuck Front Lever Row |
Flexibility & MobilityComplete static stretch routine after strength/cardio work or after warmup if on rest day | 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 |
CardioRegular cardio work should be included but is highly personal to your goals, abilities and availability. Example cardio routine below: | 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) | Weekly | Monthly | Sprints | Long Distance Running | Swimming - Lengths (Three style variations per session) | Long Distance Cycling |
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