My Personal Body Weight Fitness Routine
Please visit The OFFICIAL SITE for the Recommended Routine. Do not rely on this page. This page is my personal creation and contains my notes and potentially my modifications to the routine to suit my personal situation. YMMV.
Video demonstrating the Recommended Routine
This routine will cover the following goals:
- Strength
- Muscle Gain (provided my diet is in check)
- Fat Loss (provided my diet is in check)
Weekly Schedule
Do this 3x a week, with at least one rest day in between workout days.
So you could do it Monday, Wednesday, Friday. Or Tuesday, Thursday, Saturday. Or Wednesday, Friday, Sunday. Whatever fits your schedule.
Don't purposely split the workout into separate days. It's meant to be a full body workout.
How Progressions Work
Progression exercises are there to help you be able to do exercises you cannot currently do because they are too difficult (for example, if you cannot do a push-up, you will be doing wall push-ups or incline push-ups).
So, when you get to the strength training, you will be greeted with progression exercises. Perform the hardest exercise in each progression that you can do for 3 sets of 5 to 8 repetitions. Try to beat your previous numbers every workout. When you hit 3 sets of 8 reps with good form, move to the next progression and start the next workout with 3 sets of 5 reps again. Note that this means that you only pick one of the exercises from each of the listed progressions. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it).
Some of the exercises are static holds, such as the L-sit progressions or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets.
