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Program
14 day Buildup for beginners to bodyweight fitness by Nick-E. After completing you can move on to the 3 day a week BWF Primer
Created by
TheSm00
First Day - Use a push up variation that doesn't push you too hard
Second day - Increasing reps
Third day - Adding rows
Fourth Day - Increasing reps
Fifth Day - Adding Bridges
Sixth Day - Adding Reps
Seventh Day - Rest, take the day off to let yourself recover, good job getting done with your first week!
Eighth Day - Adding Squats
Ninth Day - Adding reps
Tenth Day - Adding Deadbug Holds, this is complex please visit the day 10 webpage and read how to do these correctly.
Eleventh Day - Adding Reps
Twelfth Day - Adding Birddogs, as with Deadbugs please read the website for this Exercise.
Thirteenth Day - Adding Reps
Fourteenth Day - Rest! Well done you finished the two week build up and can now move on to the full BWF Primer - https://nick-e.com/primer/