# Reddit Recommended Routine - Progression

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 × 10 Hang (Arch)
- 1 × 30s Dip - Rings
- 1 × 10 Shrimp Squat (Beginner)
- 1 × 10 Nordic Curl (Negative) - Resistance Band

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Shrimp Squat (Beginner)
- **Pair 2 · 3 rounds**
  - 5-8 Dip - Rings
  - 5-8 Nordic Curl (Negative) - Resistance Band
- **Pair 3 · 3 rounds**
  - 5-8 Inverted Row
  - 5-8 Push-Up (Diamond)
- **Core Triplet · 3 rounds**
  - 10-30s Plank
  - 10-30s Assisted Knee Copenhagen Plank
  - 8-12 Reverse Hyperextension - Bench