Program
14 day Buildup Primer by Nick-E
14 day Buildup for beginners to bodyweight fitness by Nick-E. After completing you can move on to the 3 day a week BWF Primer
Created by
TheSm00
Routines in this Program
Day 1
First Day - Use a push up variation that doesn't push you too hard
Day 2
Second day - Increasing reps
Day 3
Third day - Adding rows
Day 4
Fourth Day - Increasing reps
Day 5
Fifth Day - Adding Bridges
Day 6
Sixth Day - Adding Reps
Day 7
Seventh Day - Rest, take the day off to let yourself recover, good job getting done with your first week!
Day 8
Eighth Day - Adding Squats
Day 9
Ninth Day - Adding reps
Day 10
Tenth Day - Adding Deadbug Holds, this is complex please visit the day 10 webpage and read how to do these correctly.
Day 11
Eleventh Day - Adding Reps
Day 12
Twelfth Day - Adding Birddogs, as with Deadbugs please read the website for this Exercise.
Day 13
Thirteenth Day - Adding Reps
Day 14
Fourteenth Day - Rest! Well done you finished the two week build up and can now move on to the full BWF Primer - https://nick-e.com/primer/