Abstract: A freestanding exercise and gymnastics training machine allows improved control and balance when doing ring exercises. The exercise and gymnastics training machine comprises a first block and tackle pulley system and a second block and tack system which together suspend a body harness from a freestanding support frame. Accordingly, a user of average strength wearing the body harness can utilize a mechanical advantage afforded by the block and tackle systems to lift and/or support his/her body weight to remain at least partially suspended from the freestanding support frame. While suspended or partially suspended, the user can perform various exercises to improve conditioning, to increase strength and/or to do gymnastics training. In some embodiments, the exercise machine further comprises a footrest attachment, a bench attachment, a pull-up bar attachment, and/or a parallel bar attachment.