When temperatures drop and gym schedules slow down, it’s easy for gymnasts to lose strength, flexibility, and confidence on the mat. But with the right home setup and a consistent routine, you can keep your skills sharp all winter long. Whether you’re a competitive gymnast or just love to tumble, this winter gymnastics workout routine will help you stay ready for the season ahead, no big gym required!
All you need is a little space and three key pieces of equipment from We Sell Mats:
Warm Up: Activate and Stretch
Equipment: 4′×8′ Gymnastics Tumbling Mat
Start your routine with five minutes of dynamic movement to warm up your muscles and joints:
- 30 seconds of jumping jacks
- 30 seconds of arm circles
- 20 bodyweight squats
- 20 alternating lunges
- 30 seconds of mountain climbers
Then use your tumbling mat to safely stretch your hamstrings, shoulders, and back. This high-quality mat provides the perfect amount of cushioning for safe stretching and tumbling drills. Its durable vinyl cover and foldable design make it easy to store after use, ideal for at-home practice.
Strength & Conditioning Circuit
Equipment: Small Crash Pad
Winter is the perfect time to build strength, the foundation of every gymnastics skill. This bodyweight circuit focuses on power, balance, and endurance.
Repeat 3 rounds:
- 10 squat jumps onto your crash pad (develop explosive lower-body strength)
- 10 push-ups (hands on pad for easier version, feet on pad for harder version)
- 30 second plank hold
- 10 tuck jumps, landing softly on the pad
The Small Crash Pad from We Sell Mats is designed for safe landings and training drills. It absorbs impact to protect joints, perfect for home conditioning, jump practice, or safe landing drills between gym sessions.
Balance Beam Routine
Equipment: 6′ High Density Foam Pro Balance Beam
Balance is one of the most important skills for gymnasts to maintain during the off-season. The 6’ Foam Pro Balance Beam lets you practice safely at home without worrying about falls or injuries.
Drills to try:
- Walk the length of the beam forward and backward, focusing on posture and core engagement.
- Perform 10 single-leg balances, holding each for 10 seconds.
- Add small jumps or relevé holds to increase difficulty.
At just 2.5 inches high, this foam beam is perfect for gymnasts of all levels. Safe enough for beginners, but challenging enough to keep advanced athletes engaged.
Tumbling & Flexibility Flow
Equipment: 4′×8′ Gymnastics Tumbling Mat
Now that you’re warmed up and balanced, move to your tumbling mat for skill practice and flexibility work:
Routine:
- 3 sets of forward rolls
- 3 sets of backward rolls
- 10 bridge kickovers (or bridge holds for beginners)
- 3 rounds of front and side splits (hold 20–30 seconds each)
The tumbling mat provides shock absorption and support for these movements, helping gymnasts safely maintain flexibility and control. Plus, its lightweight foldable design makes it easy to move and store when you’re done.
Cool Down: Recover & Restore
Equipment: Tumbling Mat + Crash Pad
Finish your winter workout with five minutes of gentle stretching:
- 30-second child’s pose
- 30-second seated pike stretch
- 30-second butterfly stretch
- Repeat as many times as you’d like
- Lie back on your crash pad for deep breathing and relaxation
Recovery is just as important as training, especially during cold weather, when muscles tend to tighten. Taking time to stretch and cool down will help prevent injury and improve flexibility.
Train Year-Round with We Sell Mats
With just a few high-quality gymnastics mats and beams, your living room or basement can transform into a safe, comfortable training space. The Foam Pro Balance Beam, 4′×8′ Tumbling Mat, and Small Crash Pad are built to support your skills and goals all winter long.
Whether you’re a young gymnast practicing the basics or a competitive athlete keeping up your conditioning, We Sell Mats has everything you need to train safely at home and stay motivated until spring season begins. Ready to build your winter home gym? Shop our full line of gymnastics equipment and keep your training on track this winter!