# coles RR

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 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 30s Dead Bug
- 1 × 10 Hang (Arch)
- 1 × 30s Parallel Bar Support Hold
- 1 × 10 Split Squat
- 1 × 10 Deadlift (Romanian)

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 3-5 Squat - Barbell
- **Pair 2 · 3 rounds**
  - 10-60s Parallel Bar Support Hold
  - 3-5 Deadlift - Barbell
- **Pair 3 · 3 rounds**
  - 5-8 Row (Wide)
  - 5-8 Push-Up (Diamond)