BWT

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For all the things I keep searching for on Reddit every single time. Fully and totally stolen from here

http://www.artofmanliness.com/2015/08/05/the-prisoner-workout/

ALSO THIS: http://i.imgur.com/4LeMVAW.jpg

Recommended routine

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

Warmup: https://www.youtube.com/watch?v=8lDC4Ri9zAQ

Bodyline drills: https://www.youtube.com/watch?v=44ScXWFaVBs

Support: https://www.reddit.com/r/bodyweightfitness/wiki/exercises/support

[Handstand progression]

Strength work: https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine?v=7aa5c8ec-17bb-11e7-8711-0a6386618d80#wiki_strength_work_.28.7E40-60_minutes.29

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.

Additionally

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