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Bodyweight Fitness Routine (easy)

Combination of the following routines: - BWF Routine - Hybrid Calisthenics Currently starting with: core anterior, core posterior, horizontal push, horizontal pull (rows), squats and lunges, posterior chain (hinge, bridges).

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Created by

detache

Workout Breakdown

Core A - Anterior

Deadbug 4 - Contralateral Extensions

1

Opposite Limb Deadbug Extension (aka ‘marching’ Deadbug)

1 set × 3×6-10 reps

Deadbug 5 - Double leg extension

1

Both Leg Deadbug Extension

1 set × 3×6-10 reps

Deadbug 6 - Full layouts

1

Deadbug Lay-outs

1 set × 3×6-10 reps

Deadbug static holds

1

Dead Bug

1 set × 3×15-60s

Core B - Posterior

Birddog 4 - Full birddog extensions

1

Full Birddog Extensions

1 set × 3×6-10 reps

Superman raises

1

Arch Raise

1 set × 3×5-12 reps

Superman hold

1

Arch Body Hold (Prone)

1 set × 3×15-60s

Horizontal reverse hyperextension

1

Reverse Hyperextension - Bench

1 set × 3×5-12 reps

Posterior Chain (Glute/Hamstrings, Hinge)

Glute bridge

1

Glute Bridge

1 set × 3×15-50 reps

Single leg bridge

1

Single Leg Glute Bridge

1 set × 3×8-25 reps

Elevated glute bridge

1

Elevated Glute Bridge

1 set × 3×15-30 reps

Elevated single leg glute bridge

1

Elevated Single Leg Glute Bridge

1 set × 3×8-15 reps

Romanian deadlift

1

Deadlift (Romanian)

1 set × 3×20-50 reps

Kickstand hinge

1

Kickstand Hinge

1 set × 2×15-30 reps

Kickstand lifted hinge

1

Kickstand Lifted Hinge

1 set × 2×15-30 reps

Warrior hinge

1

Warrior Hinge

1 set × 2×10-25 reps

Single leg RDL

1

Deadlift (Single-Leg Romanian)

1 set × 2×10-25 reps

Squats

Half squats

1

Half Squats

1 set × 2×10-50 reps

Full squats

1

Squat

1 set × 3×10-30 reps

Narrow squats

1

Narrow Squats

1 set × 3×10-30 reps

Split squats

1

Split Squat

1 set × 3×15-30 reps

Rows

Vertical row

1

Wall Vertical Row

1 set × 3×30-50 reps

High row (60 deg, 4 steps)

1

High Row

1 set × 3×10-30 reps

Medium row (45 deg, 2 steps)

1

Medium Row

1 set × 3×10-30 reps

Low row (30 deg, 0 steps)

1

Low Row

1 set × 3×10-25 reps

Horizontal row

1

Incline Row

1 set × 3×10-25 reps

Pushups

Wall pushups

1

Push-Up (Wall)

1 set × 3×30-50 reps

High incline pushup

1

Waist Level Incline Pushup

1 set × 3×20-40 reps

Incline pushup

1

Hip Level Incline Pushup

1 set × 3×20-40 reps

Thigh incline pushup

1

Thigh Level Incline Pushup

1 set × 3×20-40 reps

Knee level incline pushup

1

Knee Level Incline Pushup

1 set × 3×20-35 reps

Shin level incline pushup

1

Shin Level Incline Pushup

1 set × 3×20-35 reps

Knee pushups

1

Knee Pushups

1 set × 3×10-30 reps

Pushups

1

Push-Up

1 set × 3×5-25 reps