Recommended Routine – basic level – single sheet printout w/ illustrations

[writewords]

image format

https://imgur.com/2B5UT37

PDF format https://docdro.id/gB3RW82​

One note from me, suggestion, keep knees bent throughout reverse hyperextension to make it easier.

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updated on 2019-04-28, added credits

 

[dawn16]

@writewords Haven't checked here in a couple of years. Did the RR change from the 6 exercise pull-ups and dips, push-ups and rows, squats and L-sits routine?

 

[betaninja]

@dawn16 Yup. https://www.reddit.com/r/bodyweight..._can.27t_quite_place_my_finger_on_it....1F914

 

[webdesignbellflower]

@dawn16 also curious about this

 

[betaninja]

@webdesignbellflower Enjoy: https://www.reddit.com/r/bodyweight..._can.27t_quite_place_my_finger_on_it....1F914

 

[phoenix_spirit]

@betaninja I've looked through it, but can't seem to figure out what the "minimalist" routine would consist of. Then again, I just woke up so that could have something to do with it.

 

[betaninja]

@phoenix_spirit It’s a simple routine that focuses on doing exercise over being a whole-body strength routine. It’s short and quick and consists of:

1. Walking Lunges
2. Push-ups
3. Rows
4. Plank Shoulder Taps

 

[phoenix_spirit]

@betaninja Thanks!

 

[writewords]

@dawn16 there was a big change last year!

see:

https://www.reddit.com/r/bodyweightfitness/comments/8ywetr/recommended_routine_update_again

 

[ionnaine]

@writewords Does the app changed also or not?

 

[bobr]

@ionnaine I would like to know this too. I downloaded an app a while ago called “Bodyweight Fitness” but I have not had any updates for that in a while or ever. I went looking for the RR app here and couldn’t find it. Can someone tell me if what I have is the actual RR app and if so, have there been any updates to it. If it’s not, can someone point me in the direction of the actual app?

Thanks.

 

[therayhillfamily]

@bobr There's never been an official RR app.

 

[bobr]

@therayhillfamily Maybe not, but they had a link to one. Which is where I got mine from, and apparently I’m not the only one because someone else here is asking about it.

 

[sydneyelise]

@writewords looks good. Core triplet should have 60s rest and not 90s rest though. I mean, it's not wrong to do 90s but RR mentions 60s and since this sheet is for RR, I suggest this to use 60s if you want this sheet to be a representative of the RR for other beginners.

 

[writewords]

@sydneyelise Fair enuf... thanks!

 

[writewords]

@sydneyelise …ok…fixed it!

 

[sydneyelise]

@writewords Thanks!

 

[epilla]

@writewords I'm high and read that as recommended poutine, and was super excited to download a recipe PDF.

 

[writewords]

@epilla

 

[rosalinex]

@writewords You the man! Thanks!