# Settembre 2026

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 × 10 Pull-Up
- 1 × Support Progression _(progression — pick your level)_
- 2 × 1+min Knee to wall
- 1 × 2-3min Deep Squat Hold
- 2 × 1min Couch Stretch
- 1 × 10 90/90 Hip Switch
- 1 × 4-6 Shrimp Squat (Beginner)

## Strength Work

- **Pair 1 · 2 rounds**
  - Pullup Progression
  - Squat Progression
- **Pair 2 · 2 rounds**
  - Hinge Progression
  - Dip Progression
- **Pair 3 · 2 rounds**
  - Row Progression
  - Pushup Progression
- **Core Triplet · 2 rounds**
  - Anti-Extension Progression
  - 8 Superman
  - 8 Bird Dog