To download the Start Bodyweight basic routine infographic, kettlebell workout poster pdf all 8 bodyweight progressions and an overview of the routine, click here. You can also download theĀ  PDF version here.

Finally, you can also purchase this infographic via Zazzle, as a high quality poster. Please note: due to the amount of information packed in the infographic, the legibility is not optimal on the small size poster. For other countries, change the country domain name in the address bar to the country of your choice. For instance, for Canada, change www.

You have been an invaluable source of information and a great motivation for me to begin a bodyweight progression program. If you ever compile it all into book format I’ll be the first to get it. Thanks again and hope you keep it up. This will be invaluable in solitary. Hi, I was wondering if I could add some running to this routine, which I’ve been following for a month and a half. 800m related stuff, don’t really fancy anything over 5k.

I have to thank you, because there’s abundance of tutorials and stuff, but when it comes to planning, very little content can be found online. You provided a great plan, thorough explanations, in a nice way. Programming wise, I would just do the routine on your off days. I don’t see any lower back exercise in this. Are you sure you don’t want to add bridges? Bridges are a nice way to increase your flexibility, but as a posterior chain exercise, their usefulness in terms of strength development is very limited. Which is why I recommend deadlifts if you have access to a barbell.

Could you recommend some kettlebell exercises instead? I have no access to a barbell, but I’ve got an 8kg and an 18kg kettlebells. Kettlebell swings when done right hit the lower back. You can also dead lift the kettlebells. If limited by total weight, try one legged or kickstand deadlifts instead. In fact, I do about 1. 4 BW per hand 1 leg DL 5 x 8 max.

I’m not an expert, but I disagree on the bridges. I think they are a useful addition. I’ve found that they do hit the back well, and even the butt and thigh, which I was surprised by. They must be doing something right if they can make me as sore as they do. Love this workout, but I have a quick question. Why renegade pistols before intermediate shrimps? I have balance issues from sports injuries and pistols are killing me, but shrimps were much easier.

I know this is something you have heard before but, I would like to say that you are a very inspirational individual and I cannot begin to explain the gratitude I have as your website here has shown me what I can really do if I put my mind to it. I find this workout very complete and motivating ! Last year I tried a workout with dumbbells but I found it quite boring. For pull ups, is there a difference if your palms face the bar or yourself? 1 Most of them a bit I can’t imagine doing one arm pull-ups without strong biceps though. Lots of people overemphasise the biceps because they are easy to show off. In pull ups palms face away from you.

In chin ups, they face towards you. Eccentric pull-ups mean jumping up, using a chair, whatever, then using your arms to lower yourself in a controlled manner. I love the poster and want to purchase from Zazzle. I went to the Zazzle site but did not see the poster?

I don’t know it’s there Maybe the site was down. Do you guys plan on making it bigger and better? I can barely see anything in there. I love the workout and really want to make a mobile app for users to follow along with.