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Bodyweight Fitness Routine

By @detache

Combination of the following routines: - BWF Routine - Hybrid Calisthenics Currently starting with: core anterior, core posterior, horizontal push, horizontal pull. Will add: vertical push (dips), lunge, back bridge, elbow levers (plank). Advanced: vertical pull, overhead push (handstand pushups)

https://nick-e.com/primer/

Core A - Anterior

Deadbug 0 - Breath Control
Feet Down Static Hold
10-40 s
Feet Down Static Hold
10-40 s
Feet Down Static Hold
10-40 s
Deadbug 1a - One arm extension
One Arm Dead Bug Extension
6-10 reps
One Arm Dead Bug Extension
6-10 reps
One Arm Dead Bug Extension
6-10 reps
Deadbug 1b - Both arms extension
Both Arm Deadbug Extension
6-10 reps
Both Arm Deadbug Extension
6-10 reps
Both Arm Deadbug Extension
6-10 reps
Deadbug 3 - Single leg extension
One Leg Deadbug Extension
6-10 reps
One Leg Deadbug Extension
6-10 reps
One Leg Deadbug Extension
6-10 reps
Deadbug 5 - Double leg extension
Both Leg Deadbug Extension
6-10 reps
Both Leg Deadbug Extension
6-10 reps
Both Leg Deadbug Extension
6-10 reps
Deadbug 6 - Full layouts
Deadbug Lay-outs
6-10 reps
Deadbug Lay-outs
6-10 reps
Deadbug Lay-outs
6-10 reps

Core B - Posterior

Birddog 1 - Static hold
Static Quadruped Hold
10-40 s
Static Quadruped Hold
10-40 s
Static Quadruped Hold
10-40 s
Birddog 2a - Arm lift
Bird Dog Arm Raise
6-10 reps
Bird Dog Arm Raise
6-10 reps
Bird Dog Arm Raise
6-10 reps
Birddog 2b - Leg lift
Birddog Leg Raises
6-10 reps
Birddog Leg Raises
6-10 reps
Birddog Leg Raises
6-10 reps
Birddog 2c - Leg extension
Birddog Leg Extensions
6-10 reps
Birddog Leg Extensions
6-10 reps
Birddog Leg Extensions
6-10 reps
Birddog 3 - Opposite limb lift
Full Birddog Raises
6-10 reps
Full Birddog Raises
6-10 reps
Full Birddog Raises
6-10 reps
Birddog 4 - Full birddog extensions
Full Birddog Extensions
6-10 reps
Full Birddog Extensions
6-10 reps
Full Birddog Extensions
6-10 reps
Superman raises
Arch Raises
5-12 reps
Arch Raises
5-12 reps
Arch Raises
5-12 reps
Superman hold
Arch Body Hold
15-60 s
Arch Body Hold
15-60 s
Arch Body Hold
15-60 s
Horizontal reverse hyperextension
Reverse Hyperextension
5-12 reps
Reverse Hyperextension
5-12 reps
Reverse Hyperextension
5-12 reps

Posterior Chain (Glute/Hamstrings, Hinge)

Glute bridge
Glute Bridge
15-50 reps
Glute Bridge
15-50 reps
Glute Bridge
15-50 reps
Single leg bridge
Single Leg Glute Bridge
8-25 reps
Single Leg Glute Bridge
8-25 reps
Single Leg Glute Bridge
8-25 reps
Elevated glute bridge
Elevated Glute Bridge
15-30 reps
Elevated Glute Bridge
15-30 reps
Elevated Glute Bridge
15-30 reps
Elevated single leg glute bridge
Elevated Single Leg Glute Bridge
8-15 reps
Elevated Single Leg Glute Bridge
8-15 reps
Elevated Single Leg Glute Bridge
8-15 reps
Bridge curl negatives
Negative Hamstring Slide
8-15 reps
Negative Hamstring Slide
8-15 reps
Negative Hamstring Slide
8-15 reps
Bridge curls
Hamstring Slide
8-15 reps
Hamstring Slide
8-15 reps
Hamstring Slide
8-15 reps

Squats

Assisted squats
Assisted Bodyweight Squat
10-30 reps
Assisted Bodyweight Squat
10-30 reps
Assisted Bodyweight Squat
10-30 reps
Half squats
Half Squats
10-50 reps
Half Squats
10-50 reps
Full squats
Bodyweight Squat
10-30 reps
Bodyweight Squat
10-30 reps
Narrow squats
Narrow Squats
10-30 reps
Narrow Squats
10-30 reps
Split squat
Split Squat
5-20 reps
Split Squat
5-20 reps
Bulgarian split squats
Bulgarian Split Squats
5-20 reps
Bulgarian Split Squats
5-20 reps

Rows

Vertical row
Wall Vertical Row
30-50 reps
Wall Vertical Row
30-50 reps
Wall Vertical Row
30-50 reps
High incline row
High Incline Row
15-30 reps
High Incline Row
15-30 reps
High Incline Row
15-30 reps
Low incline row
Low Incline Row
10-25 reps
Low Incline Row
10-25 reps
Low Incline Row
10-25 reps
Horizontal row
Horizontal Row
5-25 reps
Horizontal Row
5-25 reps
Horizontal Row
5-25 reps

Pushups

Wall pushups
Wall Pushup
30-50 reps
Wall Pushup
30-50 reps
Wall Pushup
30-50 reps
High incline pushup
Chest Level Incline Pushup
20-40 reps
Chest Level Incline Pushup
20-40 reps
Chest Level Incline Pushup
20-40 reps
Incline pushup
Hip Level Incline Pushup
20-40 reps
Hip Level Incline Pushup
20-40 reps
Hip Level Incline Pushup
20-40 reps
Thigh incline pushup
Thigh Level Incline Pushup
20-40 reps
Thigh Level Incline Pushup
20-40 reps
Thigh Level Incline Pushup
20-40 reps
Knee level incline pushup
Knee Level Incline Pushup
20-35 reps
Knee Level Incline Pushup
20-35 reps
Knee Level Incline Pushup
20-35 reps
Shin level incline pushup
Shin Level Incline Pushup
20-35 reps
Shin Level Incline Pushup
20-35 reps
Shin Level Incline Pushup
20-35 reps
Knee pushups
Knee Pushups
10-30 reps
Knee Pushups
10-30 reps
Knee Pushups
10-30 reps
Pushups
Pushup
5-25 reps
Pushup
5-25 reps
Pushup
5-25 reps
Narrow pushups
Diamond Pushup
5-20 reps
Diamond Pushup
5-20 reps
Diamond Pushup
5-20 reps
Decline pushups
Decline Pushups
5-20 reps
Decline Pushups
5-20 reps
Decline Pushups
5-20 reps