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/r/bodyweightfitness Recommended Routine

Warm-up (~10-15 min.)


Do all stretches in the Dynamic Stretches section, and perform all holds in the Bodyline Work section.
Dynamic Stretches: 5-10 reps each Bodyline Work: 10-60s hold each
 Shoulder Rolls (Standing & Floor)  Plank
 Scapular Shrugs  Side Plank (Left & Right)
 Cat-Camels  Reverse Plank
 Band: Straight Arm Overhead Pull Downs  Hollow Hold
 Band: Straight Arm Chest Flies  Arch Hold
 Band: Dislocates
 Wrist Mobility Exercises (10+ reps)
 Front / Side Leg Swings

Skill Work (~10 min.)


Set a timer and go practice your handstand and support progressions, resting as necessary. When the time is
up, you’re done. Only pick one progression level. Choose the progression which is best suited for your current fitness
level. As you advance, choose the higher progression levels.
Handstand: 5-10 minutes Support: 2-3 minutes
 Level 1: Wall Plank  Level 1: Parallel Bar Support
 Level 2: Wall Handstand  Level 2: Ring Support Hold
 Level 3: Freestanding Handstand  Level 3: Rings Turned Out (RTO) Support Hold

Strength Work (~40-60 min.)


Strength Work is setup to be done in pairs with 90 seconds of rest between each alternating exercise in the pair. For
example, Pair 1… Pull-up, rest 90s, Ring Dips, rest 90s, Pull-up, rest 90s, Ring Dips, rest 90s, Pull-up, rest 90s, Ring
Dips. After the final set of each pair, you can choose to rest anywhere from 90 seconds to 3 minutes before moving onto
the second pair of exercises. As with the Skill Work, only choose one progression to work on in each exercise of the pair.

All exercises are to be done in a 10x0 tempo. That means 1 second down, no pause at the bottom, explode up and no
pause at the top. When “exploding up,” it’s the intent that matters. If the actual movement is slow, that doesn’t matter.
Just don’t artificially slow it down.

Pair 1 (NOTE: If you can’t do diamond push-ups and horizontal rows, yet, simply skip these for now.)
Pull-up Progression: 5-8 reps (x3) Dipping Progression: 5-8 reps (x3)
 Level 1: Pull-up Negative  Level 1: Parallel Bar Dips
 Level 2: Pull-up  Level 2: Ring Dips
 Level 3: L-Sit Pull-up  Level 3: Rings L-Sit Dips
 Level 4: Bar Pullover

Pair 2
Squat Progression: 5-8 reps (x3) L-Sit Progression: 10-30 sec holds (x3)
 Level 1: Assisted Squat  Level 1: Foot Supported L-Sit
 Level 2: Squat  Level 2: One-Leg Foot Supported L-Sit
 Level 3: Step-up  Level 3: Tuck L-Sit
 Level 4: Deep Step-up  Level 4: Advanced Tuck L-Sit / One-Leg L-Sit
 Level 5: L-Sit

Pair 3
Push-up Progression: 5-8 reps (x3) Row Progression: 5-8 reps (x3)
 Level 1: Vertical Push-up  Level 1: Vertical Rows
 Level 2: Incline Push-up  Level 2: Incline Rows
 Level 3: Full Push-up  Level 3: Horizontal Rows
 Level 4: Diamond Push-up  Level 4: Wide Rows
 Level 5: Rings Wide Push-up  Level 5: Tuck Front Lever
 Level 6: Rings Push-up  Level 6: Tuck Ice Cream Maker
 Level 7: Rings Turned Out Push-up  Level 7: Tuck Front Lever Row
 Level 8: RTO Pseudo Planche Push-up  Level 8: Advanced Tuck Front Lever Row