One of the biggest problems people have is that they don’t know what to do. They want to workout, but they aren’t sure what to do. This is why I created that 35-minute, follow along, Yoga for Posture video that focused on flow and flexibility.
As for strength training, if someone doesn’t have access to a gym, or wants to workout at home, or workout at a park, a great choice is the “Recommended Routine” from /r/bodyweightfitness. This is a free, full-body strength-training routine that can be done 3x a week which has helped countless people build muscle, lose fat and gain new physical abilities. The text of it may be a little dense or overwhelming for people to read which turns off a lot of people and people have been clamoring for a comprehensive video that explains the whole thing. Well, explain I did! Without further ado, here it is:
Synopsis of the Recommended Routine:
- Warm Up
- Warm up with these dynamic stretches.
- Finish the warm up with these 5 bodyline drills
- Skill Work
- Support Hold
- Wall Handstand
- Skin the Cat (if you have rings)
- Strength Work (Choose a progression you can do 5 reps of, but not more than 8 reps, and do 3 sets)
- First Pair
- Pull up progression (skip these if you can’t do 3×8 horizontal rows)
- Scapular Pulls
- Arching Active Hang
- Pullup Negatives
- Pullups
- Dip progression (skip these if you can’t do 3×8 diamond pushups)
- Negative Dips
- Parallel Bar Dips
- Ring Dips
- Pull up progression (skip these if you can’t do 3×8 horizontal rows)
- Second Pair
- L-sit progression
- Foot Supported
- One Foot Supported
- Tucked L-sit
- Full L-sit
- Squat
- Bodyweight Squat
- Step-Ups
- L-sit progression
- Third Pair
- First Pair
If you have any questions, watch my embedded video above for the COMPLETE explanation!
- Links to Resources mentioned in the video:
- The follow-along videos for the warm-up, that I mention in the video are found in this YouTube playlist.
- The full official text of the Recommended Routine is here. Use that as the reference manual in case you need help beyond what I mention in the video. If you have any questions, check the FAQ for the answer. If it’s not there, find the Daily Discussion thread on /r/bodyweightfitness for that day and ask the question in there.