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Danielle GrayDanielle Gray
/Beginner Program

Beginner Program

Conditioning with Danielle Gray

Workouts added gradually! Weeks 1-6 of the TLAG Beginner Program, you will focus on improving:... more

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Sessions (22)

Week 1 • Day 1
4.81/5
3
30 min
Week 1 • Day 2
4.7/5
2
30 min
Week 1 • Day 3
4.6/5
3
30 min
Week 1 • Day 4
5/5
2
30 min
Week 2 • Day 1
4.75/5
1
30 min
+17 sessions more

Details

Category
Beginner, Bodyweight, Strength, Conditioning, Flexibility, Functional, Full Body
Duration
6 weeks,
Level
Beginner
Location
Home

Frequently Asked Questions

How to get the best outcome of the program?
BE CONSISTENT No one becomes a gymnast overnight. Gymnastics is a very intense but rewarding and fun sport. Consistent training over time provides the best chance for success and growth. I am very happy you want to train like a gymnast. This program focuses on the fundamentals needed to begin a foundation in gymnastics whether or not you are new to the sport or returning. Even professional athletes go back to the basics, so it is a good idea to start with this program and move on to our VIP Program Phase 1. BE FLEXIBLE Metaphorically and physically speaking. There are ups and downs in life and in any sport. Sometimes injuries happen. I remember many of my teammates having injuries, yet they still showed up to the gym and did different variations of strength training focusing on what they *could* do. No matter the case, you must be flexible and willing to adapt to any situation. Physically, flexibility for gymnastics and any type of calisthenics training is vital: for injury prevention, aesthetics, and abilities. BE PATIENT Training will be hard. You will fall. You will be sore. You may feel like giving up. But being patient and accepting of your own progress will help keep you on the right path. Create small achievable goals for yourself that will help you keep your motivation. These must be specific, measurable, attainable, realistic, and time-based. (Google SMART goals for more information) BE HEADSTRONG Your mind may try to convince you that you cannot do something. Gymnastics and anything bodyweight is an extremely mental challenge. You must overcome your fears many times to continue to advance. Believe in yourself and know that you can do anything you set your mind to. If at first you don’t succeed, try, try again.
How to schedule the program into a week?
You can schedule the days how you would like in a week. I recommend spacing out workouts similar to Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. The format is as follows: DAY 1: • Upper Body • Flexibility DAY 2: • Core • Lower Body • Flexibility DAY 3: • Plyometrics • HIIT/Full Body • Flexibility DAY 4: • Balance • Flexibility Rest every other day and maintain as close to an 8:16 intermittent fasting split as possible.
How can I get extra support if I fall behind?
Join the Facebook group and ask any question in there! If I don't get to it first, another one of your #TLAGTeammates will! If you ever need 1-on-1 help, you can message me within the app and I'll get back to you as soon as I can.
What else do I need to know?
You get out of a workout what you put in. I cannot care more than you about your health. It is important to be intrinsically motivated. That means YOU have to want it. You’ve already signaled to me that you want to make a change. Your level of determination and consistency will help determine the possibility of your results. Talent can only take you so far. Hard work beats talent when talent doesn’t work hard. I will be guiding you through different ways that my teammates and I (and most gymnasts for that matter) trained our entire gymnastics careers as well as some cross training workouts to support what you are learning. While I will not be teaching you how to flip on a beam or do giants on a bar, I will be guiding you through different levels of strength and conditioning you may need to do those skills in the future.
Do I need to change my nutrition?
Exercise and diet go hand in hand. Food is the fuel your body uses as energy during your workouts so it is important to be fueling your “tank” with the proper nutrients. Tracking what you consume every day either in writing or on an app like MyFitnessPal has a tremendous effect on your perception of your eating habits. Many times clients who look back at a full day of what they ate are surprised at how many or how few calories they consumed. It can help individuals find healthier alternatives, thus helping you throughout the day. The more you are aware of what you put in your body, the easier it will become to choose healthier options. We’re on a mission to mold the best version of YOU possible. You know what you looked like and felt like when you were at your peak fitness levels or even a time where you felt better about yourself. You wouldn’t be here otherwise... I’ve been there and I want to help.
What do I need to participate in this program?
• TLAG At-Home & Travel Workout Kit (Purchase in Insights Tab) • Chair/Bench • Dumbbells

Frequently Asked Questions

How to get the best outcome of the program?
BE CONSISTENT No one becomes a gymnast overnight. Gymnastics is a very intense but rewarding and fun sport. Consistent training over time provides the best chance for success and growth. I am very happy you want to train like a gymnast. This program focuses on the fundamentals needed to begin a foundation in gymnastics whether or not you are new to the sport or returning. Even professional athletes go back to the basics, so it is a good idea to start with this program and move on to our VIP Program Phase 1. BE FLEXIBLE Metaphorically and physically speaking. There are ups and downs in life and in any sport. Sometimes injuries happen. I remember many of my teammates having injuries, yet they still showed up to the gym and did different variations of strength training focusing on what they *could* do. No matter the case, you must be flexible and willing to adapt to any situation. Physically, flexibility for gymnastics and any type of calisthenics training is vital: for injury prevention, aesthetics, and abilities. BE PATIENT Training will be hard. You will fall. You will be sore. You may feel like giving up. But being patient and accepting of your own progress will help keep you on the right path. Create small achievable goals for yourself that will help you keep your motivation. These must be specific, measurable, attainable, realistic, and time-based. (Google SMART goals for more information) BE HEADSTRONG Your mind may try to convince you that you cannot do something. Gymnastics and anything bodyweight is an extremely mental challenge. You must overcome your fears many times to continue to advance. Believe in yourself and know that you can do anything you set your mind to. If at first you don’t succeed, try, try again.
How to schedule the program into a week?
You can schedule the days how you would like in a week. I recommend spacing out workouts similar to Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. The format is as follows: DAY 1: • Upper Body • Flexibility DAY 2: • Core • Lower Body • Flexibility DAY 3: • Plyometrics • HIIT/Full Body • Flexibility DAY 4: • Balance • Flexibility Rest every other day and maintain as close to an 8:16 intermittent fasting split as possible.
How can I get extra support if I fall behind?
Join the Facebook group and ask any question in there! If I don't get to it first, another one of your #TLAGTeammates will! If you ever need 1-on-1 help, you can message me within the app and I'll get back to you as soon as I can.
What else do I need to know?
You get out of a workout what you put in. I cannot care more than you about your health. It is important to be intrinsically motivated. That means YOU have to want it. You’ve already signaled to me that you want to make a change. Your level of determination and consistency will help determine the possibility of your results. Talent can only take you so far. Hard work beats talent when talent doesn’t work hard. I will be guiding you through different ways that my teammates and I (and most gymnasts for that matter) trained our entire gymnastics careers as well as some cross training workouts to support what you are learning. While I will not be teaching you how to flip on a beam or do giants on a bar, I will be guiding you through different levels of strength and conditioning you may need to do those skills in the future.
Do I need to change my nutrition?
Exercise and diet go hand in hand. Food is the fuel your body uses as energy during your workouts so it is important to be fueling your “tank” with the proper nutrients. Tracking what you consume every day either in writing or on an app like MyFitnessPal has a tremendous effect on your perception of your eating habits. Many times clients who look back at a full day of what they ate are surprised at how many or how few calories they consumed. It can help individuals find healthier alternatives, thus helping you throughout the day. The more you are aware of what you put in your body, the easier it will become to choose healthier options. We’re on a mission to mold the best version of YOU possible. You know what you looked like and felt like when you were at your peak fitness levels or even a time where you felt better about yourself. You wouldn’t be here otherwise... I’ve been there and I want to help.
What do I need to participate in this program?
• TLAG At-Home & Travel Workout Kit (Purchase in Insights Tab) • Chair/Bench • Dumbbells
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Comments

M
Megan 8h ago
Used weights instead of a band for the rows. Enjoyed this a lot!
T
Tegan 1d ago
Done! 👊
M
Megan 2d ago
Holy crap
T
Tegan 3d ago
Busy day and ready for bed but happy got this one in and went pretty quick 😊
D
Danielle 4d ago
Feeling 💪🏻
T
Tegan 5d ago
Was able to get into a full headstand this time 🙀!