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id="strength-training"><strong>strength training</strong><a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#strength-training" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2> | ||
| <p><a href="https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine" class="external alias">The Recommended Routine</a></p> | ||
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| <div class="table-container"><table><thead><tr><th>Reps</th><th>Exercise</th><th>Comments</th></tr></thead><tbody><tr><td>30s</td><td><a href="http://www.nick-e.com/deadbug/" class="external alias">Deadbugs</a></td><td></td></tr><tr><td>5-10</td><td><a href="https://youtu.be/lbozu0DPcYI?t=42s" class="external alias">Squat Sky Reaches</a></td><td>You can do these <a href="https://youtu.be/muF-knm3HCc" class="external alias">assisted</a>.</td></tr><tr><td>10+</td><td><a href="https://www.youtube.com/watch?v=mSZWSQSSEjE" class="external alias">GMB Wrist Prep</a></td><td>Do as many reps as you want</td></tr><tr><td>5-10</td><td><a href="https://www.youtube.com/watch?v=Vwn5hSf3WEg" class="external alias">Yuri’s Shoulder Band Warmup</a></td><td>Less good: <a href="https://media.giphy.com/media/2x6ZLj05SFvHy/giphy.gif" class="external alias">Stick dislocates</a>, can also be done with a tee-shirt</td></tr><tr><td>10</td><td><a href="https://youtu.be/C995b3KLXS4?t=7s" class="external alias">Arch Hangs</a></td><td>Add these after you reach Negative Pullups. Beginner attempts will look more like <a href="https://www.youtube.com/watch?v=HoE-C85ZlCE" class="external alias">this</a></td></tr><tr><td>30s</td><td><a href="https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support" class="external alias">Support Hold</a></td><td>Add these after you reach Negative Dips.</td></tr><tr><td>10</td><td><a href="https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat" class="external alias">Easier Squat progression</a></td><td>Add these after you reach Bulgarian Split Squats.</td></tr><tr><td>10</td><td><a href="https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge" class="external alias">Easier Hinge progression</a></td><td>Add these after you reach Banded Nordic Curls.</td></tr></tbody></table></div> | ||
| <p>First pair: Pull-Ups & Squats</p> | ||
| <pre><code>Pull-Ups, rest 90sec, Negative Pistol Squats, rest 90sec | ||
| Pull-Ups, rest 90sec, Squats, rest 90sec | ||
| Pull-Ups, rest 90sec, Squats, rest 90sec | ||
| </code></pre> | ||
| <p>Second pair Dips & Hinge</p> | ||
| <pre><code>Dips, rest 90sec, Hinge, rest 90sec | ||
| Dips, rest 90sec, Hinge, rest 90sec | ||
| Dips, rest 90sec, Hinge, rest 90sec | ||
| </code></pre> | ||
| <p>Third pair: Rows & Push-ups</p> | ||
| <pre><code>Rows, rest 90sec, Push-ups, rest 90sec | ||
| Rows, rest 90sec, Push-ups, rest 90sec | ||
| Rows, rest 90sec, Push-ups, rest 90sec | ||
| </code></pre> | ||
| <p>Core Triplet</p> | ||
| <pre><code>anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec | ||
| anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec | ||
| anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, 5ever/until next workout day | ||
| </code></pre> | ||
| <h2 id="hiit"><strong>hiit</strong><a role="anchor" aria-hidden="true" tabindex="-1" data-no-popover="true" href="#hiit" class="internal"><svg width="18" height="18" viewBox="0 0 24 24" fill="none" stroke="currentColor" stroke-width="2" stroke-linecap="round" stroke-linejoin="round"><path d="M10 13a5 5 0 0 0 7.54.54l3-3a5 5 0 0 0-7.07-7.07l-1.72 1.71"></path><path d="M14 11a5 5 0 0 0-7.54-.54l-3 3a5 5 0 0 0 7.07 7.07l1.71-1.71"></path></svg></a></h2> | ||
| <p><a href="https://www.reddit.com/r/hiit/wiki/beginners_guide/" class="external alias">beginners_guide - hiit</a></p> | ||
| <p>11 sets | ||
| 30 sec work | ||
| 30 sec rest</p> | ||
| <ol> | ||
| <li>warm up - Jump ropes</li> | ||
| <li>Jump Ropes</li> | ||
| <li>Pull-Ups</li> | ||
| <li>High Knees</li> | ||
| <li>ab workout</li> | ||
| <li>Scissor Lunges</li> | ||
| <li>Burpees</li> | ||
| <li>Squat Jumps</li> | ||
| <li>Dips</li> | ||
| <li>Tortoise hold</li> | ||
| <li>cool down - Jump ropes</li> | ||
| </ol></article></div><div class="right sidebar"><div class="backlinks"><h3>Backlinks</h3><ul class="overflow"><li>No backlinks found</li></ul></div></div></div><footer class><hr/><ul></ul></footer></div></body><script src="https://cdn.jsdelivr.net/npm/[email protected]/dist/contrib/copy-tex.min.js" type="application/javascript"></script><script type="application/javascript">function c(){let t=this.parentElement;t.classList.toggle("is-collapsed");let l=t.classList.contains("is-collapsed")?this.scrollHeight:t.scrollHeight;t.style.maxHeight=l+"px";let o=t,e=t.parentElement;for(;e;){if(!e.classList.contains("callout"))return;let n=e.classList.contains("is-collapsed")?e.scrollHeight:e.scrollHeight+o.scrollHeight;e.style.maxHeight=n+"px",o=e,e=e.parentElement}}function i(){let t=document.getElementsByClassName("callout is-collapsible");for(let s of t){let l=s.firstElementChild;if(l){l.addEventListener("click",c),window.addCleanup(()=>l.removeEventListener("click",c));let e=s.classList.contains("is-collapsed")?l.scrollHeight:s.scrollHeight;s.style.maxHeight=e+"px"}}}document.addEventListener("nav",i);window.addEventListener("resize",i); | ||
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