# Reddit's Bodyweight Routine (Copy)

A full-body workout for building muscle and losing fat using minimal equipment, created by the Bodyweight Fitness subreddit.

## Day 1: Warmups (Copy)

Today we'll learn the warmup exercises.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)


## Day 2: 1st Pair (Copy)

Today we'll add the 1st pair of strength exercises to what we've learned so far.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- **Pair 1 · 3 rounds**
  - Pullup Progression
  - Squat Progression


## Day 3: 2nd Pair (Copy)

Today we'll add the 2nd pair of strength exercises to what we've learned so far.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- **Pair 1 · 3 rounds**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 3 rounds**
  - Dip Progression
  - Hinge Progression


## Day 4: 3rd Pair (Copy)

Today we'll add the 3rd pair of strength exercises to what we've learned so far.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- **Pair 1 · 3 rounds**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 3 rounds**
  - Dip Progression
  - Hinge Progression
- **Pair 3 · 3 rounds**
  - Row Progression
  - Pushup Progression


## Day 5: Core Triplet (Copy)

Today we'll add some exercises to strengthen the core.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)

### Strength Work

- **Pair 1 · 3 rounds**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 3 rounds**
  - Dip Progression
  - Hinge Progression
- **Pair 3 · 3 rounds**
  - Row Progression
  - Pushup Progression
- **Core Triplet · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - Extension Progression


## Reddit Recommended Routine (Copy)

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

### Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × Support Progression _(progression — pick your level)_
- 1 × Simple Squat Progression _(progression — pick your level)_
- 1 × Simple Hinge Progression _(progression — pick your level)_

### Strength Work

- **Pair 1 · 3 rounds**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 3 rounds**
  - Dip Progression
  - Hinge Progression
- **Pair 3 · 3 rounds**
  - Row Progression
  - Pushup Progression
- **Core Triplet · 3 rounds**
  - Anti-Extension Progression
  - Anti-Rotation Progression
  - Extension Progression