# goat

The full Reddit /r/BodyweightFitness Recommended Routine. Do this 3 times a week. Eg. Mon, Wed, Fri. Aim for more reps on every workout. For progressions, level up after you have reached maximum reps for an exercise.

## Warmup

- 1 × 5-10 Shoulder Warm-up - Resistance Band
- 1 × 5-10 Squat (Sky Reach)
- 1 × 10-20 Wrist Flexibility Stretch
- 1 × 5-10 Dead Bug

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Shrimp Squat (Beginner)
- **Pair 2 · 3 rounds**
  - 5-8 Pike Push-Up
  - 5-8 Hamstring Floor Slide
- **Pair 3 · 3 rounds**
  - 5-8 Row (Wide)
  - 5-8 Push-Up
- **Core Triplet · 3 rounds**
  - 15-20 Leg Raise (Lying)
  - 15-20 Crunch (Reverse)
  - 5-8 chin tuck
  - 15-20 Crunch
  - 30-60s Assisted Knee Copenhagen Plank
- **Mog · 3 rounds**
  - 30-60s masaai jump
  - 5-8 neck tuck

## Workout

- **Mogg · 3 rounds**
  - 30-60s cobra stretch
  - 30s Dead Hang
  - 30-60s Downward Facing Dog