Simple & Sinister + Reddit Bodyweight Fitness (BWF) Recommended Routine (RR) Version
Contents
- Simple & Sinister + Reddit Bodyweight Fitness (BWF) Recommended Routine (RR) Version
- + Kettlebell Exercises
- + Strength Work (Kettlebell (KB) + RR Version)
- Training With Kettlebell
- 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
- 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
-
- 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
- 3 set of 8 reps (3×8) – KB Squat
-
-
- 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
-
-
- Pair 3
- Core Triplet
- Pair 1
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
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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.”