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Recommended Routine Workout

The document provides instructions for a beginner bodyweight fitness recommended routine. It outlines a warm up, three pairs of exercises to perform in a circuit with 90 second rests between, another three pairs circuit, and a core triplet at the end with 60 second rests between. Exercises include scapular pulls, squats, plank, push ups and more.

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Jose Carlos
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443 views

Recommended Routine Workout

The document provides instructions for a beginner bodyweight fitness recommended routine. It outlines a warm up, three pairs of exercises to perform in a circuit with 90 second rests between, another three pairs circuit, and a core triplet at the end with 60 second rests between. Exercises include scapular pulls, squats, plank, push ups and more.

Uploaded by

Jose Carlos
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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reddit.

com/r/bodyweightfitness • recommended routine

beginner version poster by u/veganintendo

WARM-UP – do these four things in order

1. Yuri’s Shoulder Band Routine – 5-10 reps 2. Squat Sky Reaches – 5-10 reps

3. Wrist Prep 4. Dead Bug – 30s

flatten your back against the floor. pilates style!

“FIRST PAIR” – A → 90 sec rest → B → 90 sec rest

A. Scapular Pulls – 3 sets of 5-8 reps
 B. Squat – 3 sets of 5-8 reps.


hold each pull for 3-5 seconds
All the way down! Try starting from the full squat, or grab
something for support

“SECOND PAIR” – A → 90 sec rest → B → 90 sec rest

A. Parallel Bar Support Hold – 3 sets of 1 B. Romanian or Single Leg Deadlift – 3


minute each
 sets of 5-8 reps


“THIRD PAIR” – A → 90 sec rest → B → 90 sec rest

A. Row – 3 sets of 5-8 reps
 B. Incline Push-Ups – 3 sets of 5-8 reps



(i’m using a machine for this one) (yoga style chatturanga dandasana pushups! tuck
dem hips! https://antranik.org/push-ups/)

“CORE TRIPLET” – A → 60 sec rest → B → 60 sec rest → C → 60 sec rest

A. Plank – 3 sets 30 sec B. Standing Banded Pallof C. Reverse Hyperextension


each Press – 3 sets of 5-8 reps
– 3 sets of 5-8 reps

images © Yuri Marmerstein, Ido Portal, GMB Fitness, Nick-E, Bine Sujic, Lauren Herrera, Antranik, Built for Motion, FitnessFAQs

please support their youtube channels!

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