Alternate days of recommended routine Combine 12-3-30 with any one of the other three (dep. on muscle fatigue groups)
Routines in this Program
cardio
Walking · Stair Climber
Reddit Recommended Routine
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.
Kettlebell Full Body: Back & Glute Focus
Get ready to fire up your entire back and sculpt your glutes from every angle — you'll feel strong, powerful, and thoroughly worked by the end. This full-body kettlebell session hits all the right spots with a satisfying burn!
Snatched Waist Deep Core
Get ready to feel your waist working from the inside out! This deep core session will fire up the muscles that tighten and sculpt your midsection, leaving you standing taller and feeling stronger.
Full Chest Workout
Get ready to build a bigger, stronger chest from top to bottom! You'll power through heavy presses, chest flies, and dips that'll leave your pecs fully pumped and worked.
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.