Improving Health Through Strength Training From Home

Simple & Sinister + Reddit Bodyweight Fitness (BWF) Recommended Routine (RR) Version

• RR Printable Cheat Sheet by /u/scienner
• Reddit’s Bodyweight Fitness – Recommended Routine

Warm-up: Dynamic Stretches

5-10	Yuri’s Shoulder Band Warmup
5-10	Squat Sky Reaches
10+	GMB Wrist Prep
30s	Dead bugs
10	Arch Hangs
30s	Support Hold

3 Circuits of 5 reps	Kettlebell Halo
	Prying Goblet
	Hip (Glute) Bridge

• 20 reps – Band Pull Apart
• 20 reps – Band Face Pulls

After Strength work, or preferably shortly before bedtime.

1 set of relaxed stretches	90/90 Stretch
	QL Straddle

+ Kettlebell Exercises 

• 10 sets of 10 Two-Hand Swings
• 10 Turkish Get-ups (5 on each side)

+ Strength Work (Kettlebell (KB) + RR Version) 

• Rest time: 1 to 3mins 

1. 1. Pair 1
      • • • 3 set of 8 reps (3×8) – KB Squat
            • Easy – Increase weight, add a resistance band or more reps (10,15)
            • Moderate – Hold weight
            • Hard – Change to 3×5
          • 3×8 – Pull-ups | Alternate with Chin-ups
            • Easy – Add weights, or more reps (10,15)
            • Moderate – Hold
            • Hard – 3×5 or add band
   2. Pair 2
      • • • Resistance Band Deadlift
          • 3×8 – Dip  | Alternate with KB Clean and Press
            • Easy – Add weights, or more reps (10,15)
            • Moderate – Hold
            • Hard –  3×5
   3. Pair 3
      • • • 3×8 – Push-up Progression
            • Level 3: Full Push-up
            • Level 4: Diamond Push-up
            • Level 5: Pseudo Planche Push-up
          • 3×8 – Ring Rows Or KB Row
            • Archer Rows
            • One Arm Rows
   4. Core Triplet

3 x 8	Ring Ab Rollouts (Anti-Extension)
	Banded Pallof press (Anti-rotation)
	Reverse Hyperextension (Extension) Or Superman

Training With Kettlebell

How to progress with Kettlebell – Kettlebell Program progression 

Training examples – StrongFirst Training Logs

Explanation of the Recommended Routine

The Perfect Pull Up

The Perfect Push Up

Proper Ring Dip

Kettlebell Clean Technique (How To Not Destroy Your Wrist & Arm)

Resistance Band Kettlebell Deadlift

Resistance Band Face Pull

More Resistance Bands Exercises.

 

“Get good at a limited number of things first.”