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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-up
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 |
Dynamic stretches (10 reps each) |
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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 Work
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 |
Handstand |
Support |
Lvl 1 Wall Handstands |
Ex 1 Horse Stance |
Lvl 2 Free Handstands |
Ex 2 Lvl 1 Ring Support Hold |
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Ex 2 Lvl 2 RTO Support Hold |
Strength Work
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 |
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 & Mobility
Complete 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 |
Cardio
Regular 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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