Gymnastics Workout: Lower Body Strength + Aerobic Conditioning

Saturdays Gymnastics workout is all about teamwork, pacing, and pushing your limits. Each group will move through four circuits designed to challenge your lower body and overall endurance by keeping your heart rate up.

The twist? However long it takes your group to finish a circuit is how long you’ll jog around the gym before starting the next one. This structure not only builds strength but also improves your aerobic base, teaching athletes how to recover while still moving.

Workout Overview: Each group completes one full round of the following stations before jogging. They must complete this as a group they can split up the assignment as they would like, as long as only one person is moving at a time and they go in order.

Download the circuit PDF here:

RTB - Lower body strength + aerobic workout.pdf

Download PDF • 77KB

One Rep is down and back on the floor.

Circuit 1:

• Heavy Box Push → 5x

• Sprints → 10x

• Burpee Long Jump → 3x

• Sprints → 3x

Jogging for the time it took their group to complete the 1st circuit before moving onto the 2nd circuit.

Circuit 2:

• Slider Walk → 3x

• Sprint → 5x

• Cardio Long Jump → 3x

• Sprint → 5x

Jogging for the time it took their group to complete the 2nd circuit before moving onto the 3rd circuit.

Circuit 3:

• Mat Push → 10x

• Sprint → 5x

• Squat Explosions down the floor → 5x

• Sprint → 5x

Jogging for the time it took their group to complete the 3rd circuit before moving onto the 4th circuit.

Circuit 4:

• Backwards Box Push → 5x

• Sprint → 10x

• Through the Pit → 5x

• Sprint → 3x

Jogging for the time it took their group to complete the 4th circuit before they finish the workout.

This workout blends power, endurance, and conditioning into one competitive challenge. Working in groups pushes everyone to stay consistent, no one wants to be the reason their team is jogging longer!

Athletes will quickly notice how much this format improves stamina and mental toughness. It’s not just about who finishes first, it’s about who can maintain quality movement under fatigue.

Try It With Your Team: Set a timer for each round and record your group’s completion times on the board. Push to beat your previous times while keeping form sharp. The jogs between circuits act as active recovery and help build a strong aerobic foundation, key for consistent performance through routines this season.