Calisthenics | Gymnastics,  Exercises

Lower Body – Adult Gymnastic Strength Routine

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


3-min to 5-min jog around the gym

60-sec to 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

Pistol 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.

Exercise resources.

As an athlete for over 19 years and a broke single mom for most of that time, I created, now, to aid 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. LLAFIT - Lifelong Affordable Fitness

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