Our second workout was a success! It's actually a great workout. It starts off slow but by the end you can feel it! We spent some time watching Antranik's videos between workouts (and before our first workout) to understand the routine and form. Micah has been very helpful in figuring out the form and navigating through the videos.
We decided to workout Monday, Wednesday, Fridays. This allows us to do BJJ on the weekends. I hope to squeeze a run or two in during the week.
Our starting progression is below:
Bodyweight Fitness - Recommended Routine
Shoulder Rolls Set 1, Reps: 10, Scapular Shrugs Set 1, Reps: 10, Camel Bends Set 1, Reps: 10, Straight Arm Overhead Pull Downs Set 1, Reps: 10, Straight Arm Chest Flies Set 1, Reps: 10, Band Dislocates Set 1, Reps: 10, Front Leg Swings Set 1, Reps: 10, Side Leg Swings Set 1, Reps: 10, Wrist Mobility Exercises Set 1, Reps: 10 EACH
Body Line Drills
Plank Set 1, Minutes: 1, Side Plank (Both Sides) Set 1, Minutes: 1, Reverse Plank Set 1, Minutes: 1, Hollow Hold Set 1, Minutes: 1, Arch Hold Set 1, Minutes: 1
Stomach-to-Wall Handstand Set 1, Minutes: 1, Set 2, Minutes: 1, Set 3, Minutes: 1,
Parallel Bar Support Set 1, Seconds: 45 Set 2, Seconds: 45 Set 3, Seconds: 45
Pull Ups Parallel Bar Dips
Set 1, Reps: 7 Set 1, Reps: 8
Set 2, Reps: 7 Set 2, Reps: 8
Set 3, Reps: 6 Set 3, Reps: 8
Squat (with 35 lbs) Foot-supported L-Sit
Set 1, Reps: 10 Set 1, Seconds: 30
Set 2, Reps: 10 Set 2, Seconds: 30
Set 3, Reps: 10 Set 3, Seconds: 30
(See the video - these pushups are much different than the basic one you learned in gym class years ago)
Pushup Horizontal Row
Set 1, Reps: 10 Set 1, Reps: 8
Set 2, Reps: 10 Set 2, Reps: 8
Set 3, Reps: 8 Set 3, Reps: 8
Our first workout was a success! The REDDIT site is a must in following this workout.
Before we got started, we took our weight (Dad = 165, Son = 160) and took our day 1 photos (flexed and unflexed - shown below).
I found the foot supported L-sit very difficult. I felt like my arms were too short to get my rear-end off the ground. It was quite frustrating. I also struggled with the wall supported hand-stand. Then I checked out this video. I was able to do the foot supported L-Sit. The hand stand is also challenging. I kept trying it and eventually got it.
FORM IS EVERYTHING in this workout. And Antranik's videos are AWESOME!
We had an exciting first day!
My son convinced me to do a 1-year challenge. After some research, he found Bodywork Fitness (BWF formerly known as the Regular Routine) on REDDIT. The support materials and videos are impressive. One of the great things about BWF is that it does not require weights. However, it does require a place to do a few exercises. I was surprised that I could not find a simple plan to build a gym for these exercises. So we decided to make one!
My goals in building this gym were:
- Inexpensive (I went through several designs and kept simplifying them.
Eight 2x4s and two 3 foot 1" cast iron pipes along with fasteners are all you need)
- Compact (my wife permitted me to put in our bedroom.
We don't have a lot of space)
- Easy to build and easy to use!
Check out the Instructable on how to build it (we got over 6K views
in the first 24 hours!)
Check out the REDDIT post here.
You can download the directions at the link below.