ARTISTIC GYMNASTICS

THE GOAL

These follow along gymnastics workouts offer a variety of bodyweight, gymnastics inspired movements that are meant to improve plyometric explosiveness, bodyweight strength, agility, speed, and more!

MODIFY WHEN NEEDED

Remember to note — these ladies are high level artistic gymnasts training high level skills! If you cannot perform any movement safely, please choose and use a safe modification during your practice.

WHO THEY'RE FOR

These sessions are designed for athletes who want to integrate more traditional gymnastics movements into their strength training. All levels and abilities can follow these sessions when they modify the neccessary exercises.

SESSION 01

5:00 AMRAP

AMRAP x 5:00​
5 Push-Ups
5 Piked Handstand Rebounds
5 Rebounding Tuck Jumps
10 Hollow Rocks

The goal is to get through as many rounds as possible in the 5:00​, but most importantly, make sure you're focused on moving well, staying tight, hitting handstands, and practicing with perfect form!

SESSION 02

18:00 EMOM

EMOM x 18:00
Minute 1: 0:60 of Scales - Right Side
Minute 2: 0:60 of Scales - Left Side
Minute 3: 0:60 of Russian Twists
Minute 4: 0:60 of Push-Ups
Minute 5: 0:60 of Candlestick Rolls + Split Jumps
Minute 6: 0:60 of Rest

Our Team goal: To go unbroken (no stopping!) through each “work” section, and only rest during the rest period. It’s hard, but do-able!

SESSION 03

10:00 AMRAP

AMRAP x 10:00
10 Inchworm + Push Ups
10 Squat Jumps with Half Turns
20 Handstand Shoulder Taps
40 Rebounding Forward Kicks

This plyometric circuit challenges explosiveness and how well you can control movements while fatigued.

SESSION 04

10:00 EMOM

EMOM x 10:00
Complete 12 burpees each minute

Like with all our sessions, you want to make sure you're focused on moving well, staying tight, and aiming to do 12 perfect burpees each minute!

SESSION 05

30 TEAM PUSH-UPS

In this 8:30 minute session, we complete 3 sets of 10 reps of team push-ups.

My Koko Optional Team has been working incredibly hard to build upper body strength, specifically in push-ups, that’s going to transfer into all our gymnastics skills - Especially on the uneven bars!

We often do these “Team Push-Ups” as a way to keep everyone accountable and reinforcing proper movement.

SESSION 06

16:00 EMOM

EMOM x 16:00
Minute 1: 0:60 of Candlestick Rolls + Pistols
Minute 2: 0:60 of Rebounding Forward Kicks
Minute 3: 0:60 of Bodyweight Sit-Ups
Minute 4: 0:60 of Rest

The goal is to go all out with 100% effort during each of the work periods, then rest and recover during your breaks.

SESSION 07

15:00 AMRAP

AMRAP x 15:00
10 Lunge + Knee Drives - Right
10 Lunge + Knee Drives - Left
10 Push-Ups + Knee to Elbow
10 / Side Alligator Rolls + Tuck-Ups
10 Candlestick Rolls + Tuck Jumps

Your results are a direct reflection of your effort! You get out of these sessions what you put in — Go hard!

BG TRAINING