• R: Rest
• B: Bodyweight Exercises
• C: Cardio Exercises

Mon	Tue	Wed	Thu	Fri	Sat	Sun
C	B	C	B	C	B	R

Warm Up

Dynamic stretches (~5-10min)

Get the joints nice and loose

5-10 shoulder rolls

5-10 scapular shrugs

5-10 cat-camels

5-10 band: straight arm overhead pull downs

5-10 band: straight arm chest flies

5-10 band: dislocates Take a wider grip to make it easier

10+ wrist mobility exercises

• Do as many reps as you want
• Plank position for harder difficulty

Finger Pulses

Palm Pulses

Side-to-Side Palm Rotations

Front Facing Elbow Rotations

Side-to-Side Wrist Stretch

Rear Facing Wrist Stretch - Palms Down

Rear Facing Wrist Stretch - Palms Up

Rear Facing Elbow Rotations

Forward Facing Wrist Stretch

5-10 front and side leg swings

Side Kicks

Front Kicks

Bodyline drills (~5-10min)

Fire up your core and reinforce proper positions

• Do NOT Rest between the bodyline drills. Just move to the next one with minimal rest.

• It's important to note that these bodyline drills are not meant to be progressed. Simply do one hold for as long as you can hold (somewhat) comfortably and move on. Once you can hold it for 60s, simply keep it like that.

• It also important to note that the warm-up can and should be modified if you have particular 'problem areas' or 'tight areas' that may need special attention.

• If you're not feeling warmed up yet, do 10-20 burpees or squat jumps.

Plank (10-60s)

Side Plank (10-60s)

Reverse Plank (10-60s)

Hollow Hold (Easy to hard) (10-60s)

Arch Hold (Easy to hard) (10-60s)

Skill Work (~10 minutes)

Instructions: Set a timer for 5-10 minutes and go practice your support and handstand, resting as necessary. When time's up, move to the strength work.

Prerequisite: If you are not able to plank for at least 30 seconds yet, skip the handstand practice for now.

Support hold

• Handstand progressions
• Strength Work

4-6 progression exercises, paired to save time.

Pair:

• Push up: Wall -> Incline -> Floor -> Diamond -> Pseudo Planche

• Rows: Vertical Rows -> Incline Rows -> Horizontal rows

• L-sit: Foot supported -> One foot -> Tucked -> Full L-sit (Each progression buildup from 3x10s to 3x30s)

• Squat: Assisted Squats -> Regular Squats -> Step up -> Deep Step up

• Dips: (Prerequisite: 3x8 Diamond push up)

• Pull ups: (Prerequisite: 3x8 Horizontal rows)

How to do a pair:

• One set of push up -> 90s -> One set of Rows -> 90s
• One set of push up -> 90s -> One set of Rows -> 90s
• One set of push up -> 90s -> One set of Rows -> 90s

3x8 (3 sets of 8 reps)

Credit

• r/bodyweightfitness