# 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).

## Core A - Anterior

- 3 × 6-10 Opposite Limb Deadbug Extension (aka ‘marching’ Deadbug)
- 3 × 6-10 Both Leg Deadbug Extension
- 3 × 6-10 Deadbug Lay-outs
- 3 × 15-60s Dead Bug

## Core B - Posterior

- 3 × 6-10 Full Birddog Extensions
- 3 × 5-12 Arch Raise
- 3 × 15-60s Arch Body Hold (Prone)
- 3 × 5-12 Reverse Hyperextension - Bench

## Posterior Chain (Glute/Hamstrings, Hinge)

- 3 × 15-50 Glute Bridge
- 3 × 8-25 Single Leg Glute Bridge
- 3 × 15-30 Elevated Glute Bridge
- 3 × 8-15 Elevated Single Leg Glute Bridge
- 3 × 20-50 Deadlift (Romanian)
- 2 × 15-30 Kickstand Hinge
- 2 × 15-30 Kickstand Lifted Hinge
- 2 × 10-25 Warrior Hinge
- 2 × 10-25 Deadlift (Single-Leg Romanian)

## Squats

- 2 × 10-50 Half Squats
- 3 × 10-30 Bodyweight Squat
- 3 × 10-30 Narrow Squats
- 3 × 15-30 Split Squat

## Rows

- 3 × 30-50 Wall Vertical Row
- 3 × 10-30 High Row
- 3 × 10-30 Medium Row
- 3 × 10-25 Low Row
- 3 × 10-25 Incline Row

## Pushups

- 3 × 30-50 Push-Up (Wall)
- 3 × 20-40 Waist Level Incline Pushup
- 3 × 20-40 Hip Level Incline Pushup
- 3 × 20-40 Thigh Level Incline Pushup
- 3 × 20-35 Knee Level Incline Pushup
- 3 × 20-35 Shin Level Incline Pushup
- 3 × 10-30 Knee Pushups
- 3 × 5-25 Push-Up