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Recommended Routine - Cheat Sheet

The document outlines the recommended routine (RR) from r/bodyweightfitness. It includes a 10-20 minute dynamic warmup with stretches and bodyline drills. Next is 10 minutes of skill work focusing on handstands and support holds. The main routine consists of 3 pairs of exercises done for 3 sets each, with 90 seconds of rest between exercises. Exercises include pullups and dips, squats and L-sits, and pushups and rows, each at varying difficulty levels. The routine is meant to be a full body strength and skill-building bodyweight workout.

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2K views2 pages

Recommended Routine - Cheat Sheet

The document outlines the recommended routine (RR) from r/bodyweightfitness. It includes a 10-20 minute dynamic warmup with stretches and bodyline drills. Next is 10 minutes of skill work focusing on handstands and support holds. The main routine consists of 3 pairs of exercises done for 3 sets each, with 90 seconds of rest between exercises. Exercises include pullups and dips, squats and L-sits, and pushups and rows, each at varying difficulty levels. The routine is meant to be a full body strength and skill-building bodyweight workout.

Uploaded by

cristikidu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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/r/bodyweightfitness Recommended Routine

Warmup (~10-20 min)

Dynamic Stretches: 5-10 Reps each Bodyline Work: 10-60 Seconds each
● Shoulder Rolls ● Plank
● Scapular Shrugs ● Side Plank Left
● Cat-Camels ● Reverse Plank
● Band: Straight Overhead Pulldowns ● Side Plank Right
● Band: Straight Arm Chest Flies ● Hollow Hold
● Band: Dislocates ● Arch Hold
● Wrist Mobility Exercises
● Front and Side Leg Swings Note: Bodyline Drills are not meant to be
progressed. Once you can hold for 60s keep it at
that.

Not Warm? 10-20 Burpees and/or Squat Jumps

Skill Work (~10 min)

Instructions: Set a Timer and go practice your support and handstand, resting as necessary. When time’s
up, move on to strength work.

Handstand: 5-10 minutes Support: 1-3 minutes


● Lvl 1: Wall Plank ● Lvl 1: Parallel Bar Support
● Lvl 2: Wall Handstand ● Lvl 2: Ring Support
● Lvl 3: Freestanding Handstand ● Lvl 3: Rings Turned Out Support

Strength Work (~40-60 min)

Instructions: Exercises to be done in pairs to save time. Pairing two exercises means doing a set of the first
exercise, resting 90 seconds, then doing a set of the second exercise, resting 90 seconds, and repeating until
you’ve done 3 sets of that pair.
All exercises are to be done in a 10x0 tempo: 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 doesn’t
matter. Just don't actually slow it down.

Pair 1 (if you can’t do diamond pushups and horizontal rows yet simply skip these for now)

Pull-Up: 3 x 3-8 Reps Dip: 3 x 5-8 Reps


● Lvl 1: Negative Pull-Up ● Lvl 1: Parallel Bar Dip
● Lvl 2: Pull-up ● Lvl 2: Ring Dip
● Lvl 3: L-Sit Pull-Up ● Lvl 3: Rings L-Sit Dip
● Lvl 4: Pull-over

Pair 2

Squat: 3 x 5-8 Reps L-Sit: 3 x 10-30 Second Holds


● Lvl 1: Assisted Squat ● Lvl 1: Foot Supported L-Sit
● Lvl 2: Squat ● Lvl 2: One-Leg Foot Supported L-Sit
● Lvl 3: Deep Step-Up ● Lvl 3: Tuck L-Sit
● Lvl 4: Pistol Squats* ● Lvl 4: Adv. Tuck L-Sit / One Leg L-Sit
● Lvl 5: Shrimp Squats* ● Lvl 5: L-Sit

Pair 3

Push-Up: 3 x 5-8 Reps Row: 3 x 5-8 Reps


● Lvl 1: Vertical Push-Up ● Lvl 1: Vertical Rows
● Lvl 2: Incline Push-Up ● Lvl 2: Incline Rows
● Lvl 3: Full Push-Up ● Lvl 3: Horizontal Rows
● Lvl 4: Diamond Push-Up ● Lvl 4: Wide Rows
● Lvl 5: Rings Wide Push-Up ● Lvl 5: Tuck Front Lever
● Lvl 6: Rings Push-Up ● Lvl 6: Tuck Ice Cream Maker
● Lvl 7: RTO Push-Up ● Lvl 7: Tuck Front Lever Row
● Lvl 8: RTO PPPU ● Lvl 8: Advanced Tuck Front Lever Row
*not in the RR since it’s not a ‘progression’ because they also depend on flexibility.

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