# רוטינת כושר

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 × 50+s Dead Bug
- 1 × 1-60+s Hollow Body Hold
- 2 × 10 Hang (Arch)
- 1 × 30s Rings Support Hold (Turned Out)
- 1 × 10 Bodyweight Squat
- 1 × 10 Nordic Curl (Negative) - Resistance Band

## Strength Work

- **Pair 1 · 3 rounds**
  - 5-8 Pull-Up
  - 5-8 Pistol Squat (Partial ROM)
- **Pair 2 · 3 rounds**
  - 5-8 Dip - Rings
  - 5-8 Deadlift (Single-Leg Romanian)
- **Pair 3 · 3 rounds**
  - 5-8 Archer Row - Rings
  - 5-8 Push-Up (Diamond)
- **Core Triplet · 3 rounds**
  - 8-12 Ab Rollout - Rings
  - 8-12 Pallof Press - Resistance Band
  - 8-12 Reverse Hyperextension - Bench