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Bodyweight Fitness Routine (easy)

By @detache

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).

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

Core A - Anterior

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
Deadbug static holds
Dead Bugs
15-60 s
Dead Bugs
15-60 s
Dead Bugs
15-60 s

Core B - Posterior

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
Romanian deadlift
Romanian Deadlift
20-50 reps
Romanian Deadlift
20-50 reps
Romanian Deadlift
20-50 reps
Kickstand hinge
Kickstand Hinge
15-30 reps
Kickstand Hinge
15-30 reps
Kickstand lifted hinge
Kickstand Lifted Hinge
15-30 reps
Kickstand Lifted Hinge
15-30 reps
Warrior hinge
Warrior Hinge
10-25 reps
Warrior Hinge
10-25 reps
Single leg RDL
Single Legged Deadlift
10-25 reps
Single Legged Deadlift
10-25 reps

Squats

Half squats
Half Squats
10-50 reps
Half Squats
10-50 reps
Full squats
Bodyweight Squat
10-30 reps
Bodyweight Squat
10-30 reps
Bodyweight Squat
10-30 reps
Narrow squats
Narrow Squats
10-30 reps
Narrow Squats
10-30 reps
Narrow Squats
10-30 reps
Split squats
Split Squat
15-30 reps
Split Squat
15-30 reps
Split Squat
15-30 reps

Rows

Vertical row
Wall Vertical Row
30-50 reps
Wall Vertical Row
30-50 reps
Wall Vertical Row
30-50 reps
High row (60 deg, 4 steps)
High Row
10-30 reps
High Row
10-30 reps
High Row
10-30 reps
Medium row (45 deg, 2 steps)
Medium Row
10-30 reps
Medium Row
10-30 reps
Medium Row
10-30 reps
Low row (30 deg, 0 steps)
Low Row
10-25 reps
Low Row
10-25 reps
Low Row
10-25 reps
Horizontal row
Incline Row
10-25 reps
Incline Row
10-25 reps
Incline Row
10-25 reps

Pushups

Wall pushups
Wall Pushup
30-50 reps
Wall Pushup
30-50 reps
Wall Pushup
30-50 reps
High incline pushup
Waist Level Incline Pushup
20-40 reps
Waist Level Incline Pushup
20-40 reps
Waist 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