For all the things I keep searching for on Reddit every single time. Fully and totally stolen from here
ALSO THIS: http://i.imgur.com/4LeMVAW.jpg
Recommended routine: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
Video explanation: https://youtu.be/AB3HhP2GYk0
Overall Structure of this Routine:
- Warm Up
- Dynamic stretches
- Bodyline drills
- Skill Work
- Support hold
- Handstand progressions
- Strength Work
- 4-6 progression exercises, paired to save time.
Do this 3x a week, with at least one rest day in between workout days.
The Routine itself
Bodyline drills: https://www.youtube.com/watch?v=44ScXWFaVBs
Tempo: Ideally, all these exercises are to be done in a "10X0" (1,0,X,O) tempo. That means 1 second down, no pause at the bottom, explode up and no pause at the top. When "exploding up", if the actual movement is slow, that's okay, it's the intent that matters.
Possible changes: 1. Move skill work (especially handstand) to off days.
How soon will I see results? In your ability to do the exercises, expect progress to start about 2-3 workouts in. Physique progress, 4-6 weeks for you to notice it yourself, 12+ weeks for someone else to notice it. Provided your diet is in check.
First pair: Pull ups & Dips (skip these until you can do 3x8 diamond push ups and 3x8 horizontal rows)
pull-ups, rest 90sec, dips, rest 90sec pull-ups, rest 90sec, dips, rest 90sec pull-ups, rest 90sec, dips, rest 90sec
Second pair (Squats & L-sits)
squats, rest 90sec, L-sit, rest 90sec squats, rest 90sec, L-sit, rest 90sec squats, rest 90sec, L-sit, rest 90sec
Third pair: (Push Ups & Rows)
push-ups, rest 90sec, rows, rest 90sec push-ups, rest 90sec, rows, rest 90sec push-ups, rest 90sec, rows, rest 5ever
This is excellent; need to read