Memorial Day Workout – Upper Body Adult Gymnastics

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


3.5-minute jog around gym

Forward and backward shoulder circles: One set: 20 – 30 circles each way

Lightweight, one-arm kettlebell swings: One set: 15 – 20 swings per arm

Wrist circles and stretches: Three sets: 20 – 30 circles each way and floor or wall stretches in each direction

Total time: approx. 7 minutes


20 minutes of practice; can include forward rolls, however, the focus is on handstand holds

Handstand Eccentric Push-ups (HeSPU)

3 sets to failure or no more than 8 reps each set

Muscle-Up Practice on Rings

3 – 4 sets to failure

Use the video below as an aid.

Ring Rows

4 sets: 15 – 20 reps


Approx. 15 minutes stretching the overall body, mainly what I worked; my upper body.

More on gymnastics training.

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