Cheatography
https://cheatography.com
An exercise routine you can do with your own bodyweight. The equipment needed is just a pull up bar (or any suspended horizontal bar, a tree limb even), some gymnastic rings (generally £15 to £40 depending on quality) and a wall.
Warm-upComplete before beginning strength and skill work, aim to complete warm-up routine on rest days as well
Progressions are to increase difficulty by bringing bodyline closer to parrallel with the ground while maintaining good form | Dynamic stretches (10 reps each) | | Bodyline Work (60s hold each) | Wrist Mobility Exercises | Band - Overhead Pull Downs | Plank | Back to Wall - Arm Overhead Extensions | Band - Chest Flies | Side Plank | Cat-Camels | Band - Dislocates | Reverse Plank | Shoulder Rolls | Full Body Circles | Hollow Hold | Scapular Shrugs | Leg Swings (Front and Side) | Arch Hold |
Skill WorkSet timer and take rests as necessary until 5 minutes has passed. Aim to complete skill routine everyday
For support exercises switch between Ex 1 and 2 each time | Handstand | Support | Lvl 1 Wall Handstands | Ex 1 Horse Stance | Lvl 2 Free Handstands | Ex 2 Lvl 1 Ring Support Hold | | | Ex 2 Lvl 2 RTO Support Hold |
Strength WorkComplete each exercise pair once a week, ideally giving a day or more rest between pairs
For each exercise progress up to 8 reps (or 30 seconds) with good form, rest and then repeat for the paired exercise
Rest 90 seconds in between each exercise and continue for 3 sets total | Pair 1 | Pull Ups | Dips | Lvl 2 Bar - Pull Up Negatives (Progression: Rings) | Lvl 1 Leg Supported Dips (Progression: Less weight on legs) | Lvl 2 Bar - Pull Ups (Progression: Rings) | Lvl 2 Ring Dips | Lvl 3 L-Sit Pull Ups | Lvl 3 Rings Turned Out (RTO) Dips | Lvl 4 Bar - Pullovers (Progression: L-Sit) | Pair 2 | Squat | L-Sit | Lvl 1 Squats (Progression: Deeper Reps) | Lvl 1 Leg Supported L-Sit | Lvl 2 Step Ups (Progression: Deeper Reps) | Lvl 2 One Leg Supported L-Sit | Lvl 3-1 Renegade Pistols | Lvl 3 Tuck L-Sit | Lvl 3-2 Shrimps | Lvl 4 L-Sit | Pair 3 | Pushups | Rows | Lvl 1 Floor - Pushups (Progression: Diamond Pushups) | Lvl 1 Leg Supported Rows | Lvl 2 Ring - Pushups (Progression: Wider grip) | Lvl 2 Tuck Front Lever (Progression: Up to 30s hold) | Lvl 3 RTO Pushups | Lvl 3 Ice Cream Makers | Lvl 4 Pseudo Planche Pushups | Lvl 4 Tuck Front Lever Row |
Flexibility & MobilityComplete static stretch routine after strength/cardio work or after warmup if on rest day | Increase difficulty of stretches for each muscle group as you progress
Hold 10-20 seconds for each stretch, increasing the time if feeling particularly tight |
CardioRegular cardio work should be included but is highly personal to your goals, abilities and availability. Example cardio routine below: | Complete cardio routine once a week. Do both weekly exercises on weeks 1-3 (progressions are increasing reps within time limit)
Alternate between each monthly exercise on week 4 (progressions are increasing max distance) | Weekly | Monthly | Sprints | Long Distance Running | Swimming - Lengths (Three style variations per session) | Long Distance Cycling |
|
Help Us Go Positive!
We offset our carbon usage with Ecologi. Click the link below to help us!
Created By
Metadata
Favourited By
Comments
No comments yet. Add yours below!
Add a Comment
Related Cheat Sheets