Back to the basics: Dips, Pushups, Handstands

This workout is strictly gymnastics. The only piece of equipment you will need is a chair.

Part E is optional. It is more of an advanced skill. If your handstands are strong, add Part E into the workout.

Watch the full video for demonstrations of the RX movements followed by the scaled movements. Read instructions for a description of each modification.

WORKOUT:

3 rounds:

A) 15 dips

* Modification 1: Keep legs straight, feet on ground

* Modification 2: Knees bent, feet on ground

B) 30 shoulder taps

C) 15 pushups

* Modification 1: Knees on ground

* Modification 2: Hands on box

D) 5 wall walks

* Modification 1: walk hands 2 to 4 steps in

* Modification 2: only walk feet up the wall, keep hands in place

** E) Optional Advanced Skill: 20 shoulder taps from handstand

F) 30-60 second handstand hold

This workout is strictly gymnastics, but will still smoke your upper body. Gymnastics workouts are often deceiving :) There are modifications for each movement shown in the video. Check out my blog for the full description.

INSTRUCTIONS FOR MODIFICATIONS:

Dips:

RX movement: Feet on chair/box

Modification 1: With hands on box/chair, place feet on ground with legs straight

Modification 2: With hands on box/chair, bend knees

Pushups:

Modification 1: Knees on ground, maintain tight core. If unable to perform pushups from knees, move on to Modification 2.

Modification 2: Elevated pushups

Wall walks:

RX movement: Walk hands in as close as possible until hips and stomach touch wall. Finish position in a tight handstand hold, butt tight, feet together, legs straight.