Calisthenics | Gymnastics,  Exercises

Lower Body – Adult Gymnastic Strength Routine

Exercise Type: Calisthenics/Gymnastic Strength/Balance
Level: Intermediate
Goal: Skill development & muscle retention/gain


3.5-minute jog around the gym

60 sec – 120 sec of dynamic stretches: alternating lunges; side, front, side, repeat – holding a few seconds in each position

Total time: approx. 5 minutes


Bosu ball pistol squats

3 sets: 6-10 reps

This movement can be performed with one foot on the flat bottom of the bosu or on top, as shown in the video below.

Single-leg deck squat w/ jump on a platform

3 sets: 4-6 reps

Pisto squat to rear jump on a step

3 sets: 3-5 reps

Performed like above but with both legs.

(image coming soon)

Glute and ham raise

3 sets: reps to failure


Arch holds/Superman

3 sets: 60 sec each


  • Runner’s lunge
    • Runner’s lunge – 60 sec
    • Deep runner’s lunge extending front leg farther and resting arms on the floor as far as I can – 60 sec
    • Runner’s lunge holding back leg – 60 sec
  • Pike – 3 sets 60 sec each
  • Middle split – 3 sets 60 sec each
  • Stretch overall body

Total time: approx. 10-15 minutes

More on gymnastics training.


As an athlete for over 18 years and a broke single mom for most of that time, I created this site to aid not only broke single parents to a life of fitness, but anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site.

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