This is for anybody who wants to get strong and have fun with a gymnastics-inspired routine. It is highly bodyweight-exercise oriented (no external weights) and also includes lots of strength & skills one can train on the rings and the floor. This is one of the most complete routines you could get that will allow you to progress in a safe manner.

However, I recommend you should be able to do 3x5reps pull ups and push ups before jumping into this.

If you got that kind of strength though, then get yourself a pair of rings and start to have a blast with this routine! If you do not have that basic level of strength yet, you may get better results by following this routine on /r/bodyweightfitness. It is a simple, but very effective, full body workout 3x a week that will get your basic level of strength up efficiently using bodyweight exercises.



Here is a taste of what you will learn:

Video Overview:

Program Outline

Warm Up Wrist, Shoulders, Core

Fun Skills Practice Rings (RTO Support, Inverted Hang, Skin the Cats, RTO Plank, Shoulder Stands, Muscle Up Variants) Floor (L-sit, Crow Pose, Elbow Lever, Air Baby, Cartwheel, Backward Roll, Forward Roll, Low Bridge, 8 Headstands) Handstand-specific practice

Strength Work 1. Straight Arm Day (Front Lever, Planche, Back Lever) 2. Bent Arm Day (Too complex to list) 3. Fun Skill and Accessory Day (Focus on skills and target specific areas.)

Cool Down Suggestions (Prehab/Mobility/Stretches) Hangs (Beginner Hangs, German Hangs, False Grip, One Arm, Swings, etc) Wrist, Elbow, Shoulder, Spine Prehab Squat/Hip Mobility Self Massage Stretching Suggestions

More Info Intro and Mandatory Reading Equipment Requirements Random Q&A More tips for success Appendix

Supportive Pages to help increase compliance/adherence Abridged Mobile/Printer-friendly version Record Spreadsheet Log (Google Doc)



Note: If any of the above sounds too technical, don’t worry! I provide the detailed progressions and programming to help you attain these moves and more!

What are the equipment requirements?

Wooden Rings and a place to hang them, like from a pull up bar, playground, tree, etc. They are so cheap nowadays, there is no excuse to not get them! The higher of an anchor point you could find, the more fun many exercises become, especially if you’re tall!

Chalk to help you hold a false grip. You may not need it, but it definitely helps.

Flat Aylio bands for shoulder mobility and warm up.

Constant refinement

This program is regularly updated to make sure it is a SUSTAINABLE program. I am constantly applying my research and updating it to reflect the reality of progressions work. It is of a very high caliber because it closely represents the template that I follow myself. It also boasts an impressive skills section which is a reflection of my fascination with melding gymnastics, yoga and everything in between. As much as we all want to build strength, I find skill work is what keeps everyone most engaged, happy and the variety gives more avenues to which one could experience leveling up. I have also had many beta-testers along the way so this has been tested on real, live people!

Resources Used



I’ve put my heart and soul into making this. It’s a culmination of all that I’ve learned from both the online world and the amazing people at muscle beach. This routine is based off of resources written or demonstrated by:

The amazing people at the Original Muscle Beach

Steven Low of Overcoming Gravity

Ryan Hurst of Gold Medal Bodies

Daniel Vadnal of FitnessFAQs

Carl Paoli of GymnasticsWOD

Jim Bathurst of BeastSkills

GymnasticBodies Forum

r/bodyweightfitness

Joshua Naterman

Yaad Mohammad

Emmet Louis

Ido Portal

How do I use this routine?

When you buy the program, you will instantly receive a username and password and be able to access the program through this website. If you are comfortable with watching a video (and maybe reading a little) to understand what the exercise is, then you will enjoy this.

Support is available

If you are having trouble with something or just aren’t sure if your form is correct, I encourage you to leave a comment and post a “form-check” video of yourself. Comments are enabled on all the pages so you could provide feedback and we could improve the routine together and I could help you at the same time.

Money back guarantee

If you don’t like it for any reason, you could always contact me and ask for your money back within 60 days. No questions asked and no risk to you.

Recap of all the benefits

Thorough warm up

Dozens of ring and floor skills (including HS)

Strength-oriented straight arm / bent arm split

Gain extreme upper body strength

Tried and true progressions

Tested on real, live people!

Mobility/prehab section

Increased proprioception

Increased grip strength

Photo & video resources

Extended Documentation (17+ pages)

Money back guarantee

Personal support

Register below to get instant access

With a one-time payment of only $64.95 US, you get lifetime access! And with a 100% money-back guarantee, you got nothing to lose, so why not give yourself this gift?