BW Workout Sheet
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/r/bodyweightfitness Recommended Routine Warmup Dynamic Stretches: 5-10 reps each Bodyline Work: 10-60s hold each Skill Work Strength Work Wall Extensions Band Dislocates Cat-Camels Scapular Shrugs Full Body Circles Front Leg Swings Side Leg Swings Wrist Mobility Exercises Plank Side Plank Reverse Plank Hollow Hold Arch Hold Handstand: 5-10 minutes Pair 1 If you can't do diamond pushups and horizontal rows yet simply skip these for now. Support: 2-3 minutes Level 1: Wall Plank Level 2: Wall Handstand Level 3: Freestanding Handstand Level 1: Parallel Bar Support Level 2: Ring Support Level 3: Rings Turned Out Support Pullup: 3x 5-8 reps Support: 3x 5-8 reps Level 1: Pullup Negative Level 2: Pullup Level 3: L-Sit Pullup Level 4: Pullover Level 1: Parallel Bar Dips Level 2: Ring Dips Level 3: Rings L-Sit Dips Set a timer and go practice your support and your handstand, resting as necessary. When time's up, you're done. For each pair do 1 set of the first exercise, then rest 90 seconds, then 1 set of the second exercise. Rest 90 seconds then repeat another 2 times for a total of 3 sets of each exercise. Rest for 90 seconds to 3 minutes between pairs. 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, that doesn't matter. Just don't artificially slow it down. Pair 2 Squat: 3x 5-8 reps L-Sit: 3x 10-30 sec holds Level 1: Assisted Squat Level 2: Squat Level 3: Deep Step-Up Level 1: Foot Supported L-Sit Level 2: One-Leg Foot Supported L-Sit Level 3: Tuck L-Sit Level 4: Advanced Tuck L-Sit / One-Leg L-Sit Level 5: L-sit Pair 3 Pushup: 3x 5-8 reps Row: 3x 5-8 reps Level 1: Vertical Pushup Level 2: Incline Pushup Level 3: Full Pushup Level 4: Diamond Pushup Level 5: Rings Wide Pushup Level 6: Rings Pushup Level 7: RTO Pushup Level 8: RTO PPPU Level 1: Vertical Rows Level 2: Incline Rows Level 3: Horizontal Rows Level 4: Wide Rows Level 5: Tuck Front Lever Level 6: Tuck Ice Cream Maker Level 7: Tuck Front Lever Row Level 8: Advanced Tuck Front Lever Row
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Transcript of BW Workout Sheet
/r/bodyweightfitness Recommended RoutineWarmup
Dynamic Stretches: 5-10 reps each Bodyline Work: 10-60s hold each
Skill Work
Strength Work
Wall ExtensionsBand DislocatesCat-CamelsScapular ShrugsFull Body CirclesFront Leg SwingsSide Leg SwingsWrist Mobility Exercises
PlankSide PlankReverse PlankHollow HoldArch Hold
Handstand: 5-10 minutes
Pair 1 If you can't do diamond pushups and horizontal rows yet simply skip these for now.
Support: 2-3 minutes
Level 1: Wall PlankLevel 2: Wall HandstandLevel 3: Freestanding Handstand
Level 1: Parallel Bar SupportLevel 2: Ring SupportLevel 3: Rings Turned Out Support
Pullup: 3x 5-8 reps Support: 3x 5-8 reps
Level 1: Pullup NegativeLevel 2: PullupLevel 3: L-Sit PullupLevel 4: Pullover
Level 1: Parallel Bar DipsLevel 2: Ring DipsLevel 3: Rings L-Sit Dips
Set a timer and go practice your support and your handstand, resting as necessary.When time's up, you're done.
For each pair do 1 set of the first exercise, then rest 90 seconds, then 1 set of the second exercise. Rest 90 seconds then repeat another 2 times for a total of 3 sets of each exercise. Rest for 90 seconds to 3 minutes between pairs.
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, that doesn't matter. Just don't artificially slow it down.
Pair 2
Squat: 3x 5-8 reps L-Sit: 3x 10-30 sec holds
Level 1: Assisted SquatLevel 2: SquatLevel 3: Deep Step-Up
Level 1: Foot Supported L-SitLevel 2: One-Leg Foot Supported L-SitLevel 3: Tuck L-SitLevel 4: Advanced Tuck L-Sit / One-Leg L-SitLevel 5: L-sit
Pair 3
Pushup: 3x 5-8 reps Row: 3x 5-8 reps
Level 1: Vertical PushupLevel 2: Incline PushupLevel 3: Full PushupLevel 4: Diamond PushupLevel 5: Rings Wide PushupLevel 6: Rings PushupLevel 7: RTO PushupLevel 8: RTO PPPU
Level 1: Vertical RowsLevel 2: Incline RowsLevel 3: Horizontal RowsLevel 4: Wide RowsLevel 5: Tuck Front LeverLevel 6: Tuck Ice Cream MakerLevel 7: Tuck Front Lever RowLevel 8: Advanced Tuck Front Lever Row
