# Main 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.

## Warmup

- 1 × 5-10 Yuri's Shoulder Band Warmup
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 30s Hang (Arch)
- 1 × 30s Parallel Bar Support Hold
- 1 × 10 Bodyweight Squat
- 1 × 10 Deadlift (Romanian)

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Chin-Up
  - 5-8 Pistol Squat (Partial ROM)
- **Pair 2 · 3 rounds**
  - 5-8 Dip - Rings
  - 5-8 Kettlebell Swing - Kettlebell
- **Pair 3 · 3 rounds**
  - 5-8 Archer Row - Rings
  - 5-8 Push-Up (Wide) - Rings
- **Core Triplet · 3 rounds**
  - 8-12 Pike Compression Lift (Seated)
  - 10-20 Around the World - Kettlebell
  - 8-12 Back Extension