80 lines
1.7 KiB
Markdown
80 lines
1.7 KiB
Markdown
# My workout program
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## Week overview
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| Day | Workout |
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| :-- | :------- |
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| Sun | Cardio |
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| Mon | Strength |
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| Tue | Cardio |
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| Wed | Strength |
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| Thu | Cardio |
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| Fri | Strength |
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| Sat | Rest |
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## Strength workout
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Based on [r/bodyweightfitness Recommended Routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/)
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Notes:
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- **Bad knees**: I can't do squats; train legs by running on cardio days.
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- **Rep and time ranges**: If I can't do the minimum, the exercise is too difficult.
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The maximum is the goal.
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### Warmup
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- [ ] 5x Shoulder band warmup
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- [ ] 10x Wrist warmup
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- [ ] 30s Deadbug hold
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- [ ] 30s Rings support hold
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### Pull-ups
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[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup/)
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- [ ] 3x5-8 Scapular pulls (3-5s hold)
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- [ ] 3x5-8 Arch hangs (3-5s hold)
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- [ ] 3x5-8 Pull-up negatives (10s hold)
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- [ ] 3x5.8 Band assisted pull-ups.
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- [ ] 3x5.8 Pull-ups.
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### Dips
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[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip/)
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- [ ] 3x10-30s Rings support hold
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- [ ] 3x5-8 Ring dip negatives (5-10s hold)
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- [ ] 3x5.8 Band assisted ring dips.
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- [ ] 3x5-8 Ring dips.
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### Rows
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[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/row/)
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- [x] 3x5-8 Incline rows, shoulder-height rings
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- [ ] 3x5-8 Incline rows, hip-height rings
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- [ ] 3x5-8 Horizontal rows
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- [ ] 3x5-8 Wide rows
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### Push-ups
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[Guide](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup/)
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- [x] 3x5-8 Push-ups
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- [ ] 3x5-8 Diamond push-ups
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- [ ] 3x5-8 Rings push-ups
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- [ ] 3x5-8 RTO push-ups
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### Core
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#### Anti-extension
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- [x] 1x30-60s front plank
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- [ ] 3x5-8 Ring rollouts
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#### Extension
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- [ ] 3x5-8 Reverse hyperextensions
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- [ ] 3x10-30s Arch raises
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- [ ] 3x10-30s Arch holds
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