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