Train Like a Gymnast: Bodyweight Skills, Strength, and Flexibility

This 12-week cycle of Breaking Muscle gymnastics workouts increase your strength and flexibility while boosting muscular endurance.

Week 1

Day 1

5X1 legless rope climb

3-5 sets of:

  • 10 strict pull ups
  • 25 V ups

Day 2

3 Sets of:

Week 1

Day 1

5X1 legless rope climb

3-5 sets of:

  • 10 strict pull ups
  • 25 V ups

Day 2

3 Sets of:

  • 1:00 Left Split
  • 1:00 Right Split
  • 1:00 Middle Split

Day 3

5X: 15 seconds L-sit in tuck position

1 X 50 box jump-overs

The video below shows an extended L-sit. Pull the knees to the chest for the tucked version.

Day 4

3 X 5 bridge push ups

5 x 1 skin the cat

3 X 30 seconds weighted pike stretch

Day 5

3 X 5-10 strict handstand push ups

3 sets of:

  • 10 strict toes to bar
  • 15 ring push ups

Click on the number below that corresponds to the week of programming you’re in.

Week 2

Day 1

4X2 legless rope climb

3-5 sets of:

  • 10 strict pull ups
  • 15 ring push ups

Day 2

10 sets of grip complex

Day 3

5X 15 seconds L-sit in tuck position

3-5 sets of:

  • 5 wall climbs
  • 20 jumping lunges

To achieve the tuck position, pull the knees tightly into the chest.

Day 4

3 Sets of:

  • 1:00 Left Split
  • 1:00 Right Split
  • 1:00 Middle Split

Day 5

3 X 5-10 strict handstand push ups

4 sets of:

  • 5-10 ice cream scoopers (aka pull up to front lever)
  • 10 high box jumps

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

4X2 Legless rope climb

3-5 sets of:

  • 20 V ups
  • 20 Hip extensions

Day 2

3X5 Bridge push ups

5X1 Skin the cat

3X30 seconds Weighted pike stretch

Day 3

5X15 seconds L-sit

3-5 sets

  • 10 High box jump
  • 25 Hollow rock

Day 4

10 sets of grip complex

Day 5

3X10-20 Strict HSPU

75-100 Ring push ups

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

5X1 legless tuck rope climb

3-5 sets of:

  • 10 behind-the-neck pull up
  • 10 burpee box jump

Day 2

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle split

Day 3

5X15 seconds L-sit

For form:

  • 50 hollow rocks
  • 50 superman rocks

Day 4

3X5 bridge push up

5X1 skin the cat

3X30 seconds weighted pike stretch

Day 5

10:00 handstand work

3X10-20 strict HSPU

50 burpees

100 double unders

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

5X1 L-sit rope climb

3 sets of

  • 5 wall climbs
  • 10 high box jumps

Day 2

10 sets of grip complex

Day 3

5:00 tripod/headstand work

5:00 handstand work

30 strict ring dips

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 5

5-10X1 press to handstand

3-5 sets of

  • 30 double under
  • 25 squats
  • 20 tucked leg raises

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

3X5-10 L pull up

3-5 sets of

  • 3 inverted hang lower slow to hang
  • 6 high box jump

Day 2

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch

Day 3

3X10 strict ring dips

100 push ups (hollow)

Day 4

10 sets of grip complex

Day 5

5-10X1 press to handstand

5-10X1 press to headstand

100 V-ups

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

5X1 L-sit rope climb (can sub legless)

4 sets of

  • 5 undergrip pull up
  • 5 overgrip pull up
  • 5 kipping pull up

all done without letting go of the bar

Day 2

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 3

5:00 tripod/headstand work

5:00 handstand work

40 strict ring dips

Day 4

3X5 bridge push ups

5X1 skin the cat

3X :30 weighted pike stretch

Day 5

5X1-2 press to handstand

5X2-3 press to headstand

5 sets of

  • 5 consecutive box jumpovers (line up 5 boxes or hurdles)

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

3X5-10 L-pull ups

15 candlestick to tuck jump

50 jumping lunges with arms over head

Day 2

10 sets of grip complex

Day 3

4X10 strict ring dips

3-5 sets of:

  • 20 hollow rocks
  • 20 superman rocks

Day 4

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 5

5X1-2 press to handstand

5X3 press to headstand

15 muscle ups

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

5-10 minutes skill work: forward roll

5-10 sets of complex:

forward roll to press handstand, pike down. roll to candlestick

Day 2

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 3

5-10 sets of complex:

muscle up to L-sit, control to hang to inverted hang, control lower to hang

Day 4

10 sets of grip complex

Day 5

20-30 minutes of of work:

day 1 and 3 complexes

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

5-10 minutes skill work: back roll

5-10 sets of complex:

press headstand to back roll to plank + 5 push ups

Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds weighted pike stretch

Day 3

5-10 minutes skill work: ring forward roll to hang

5-10 sets complex:

muscle up to front roll, hang + 10 leg raise to L position

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 5

20-30 minutes work:

day 1 and 3 complexes

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

5-10 minutes skill work: forward roll

5-10 sets of complex:

headstand to handstand, step down to forward roll, drop to 5 push up

Day 2

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 3

5-10 minutes skill work:

ring control roll back to inverted L position

5-10 sets of complex:

muscle up control back roll to inverted L-hang to skin the cat

Day 4

10 sets of grip complex

Day 5

20-30 minutes of work:

day 1 and 3 complexes

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

5-10 minutes skill work:

back roll

5-10 sets of complex:

forward roll to press handstand, pike down, back roll to candlestick

Day 2

3X5 bridge push ups

5X1 skin the cat

3X 30 seconds seated pike stretch

Day 3

5-10 sets of complex:

muscle up to front roll to hang, muscle up control back roll to inverted pike

Day 4

3 sets of:

  • 1:00 left split
  • 1:00 right split
  • 1:00 middle

Day 5

20-30 minutes of work:

day 1 and 3 complexes