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Full Body Routine

A full body routine based on Overcoming Gravity's beginner recommendations.

Created by

japancolorado

Workout Breakdown

Warmup

Blood Flow

3x20 Blood Flow

1 set × 60 reps

Mobility

Shoulder Warm-up - Resistance Band

1 set × 1 reps

Squat (Sky Reach)

1 set × 10 reps

Front And Side Leg Swings

1 set × 10 reps

Wrist Flexibility Stretch

1 set × 1 reps

Hang (Arch)

1 set × 3 reps

Body Positioning Drills

Hollow Body Hold

1 set × 10s

German Hang - Rings

1 set × 5 reps

Strength Training

Pair 1

Dip (Parallel Bar)

1 set × 3-12 reps

Pull-Up

1 set × 3-12 reps

Dip (Parallel Bar)

1 set × 3-12 reps

Pull-Up

1 set × 3-12 reps

Dip (Parallel Bar)

1 set × 3-12 reps

Pull-Up

1 set × 3-12 reps

Pair 2

Planche Push-Up (Pseudo)

1 set × 3-8 reps

Archer Row - Rings

1 set × 3-8 reps

Planche Push-Up (Pseudo)

1 set × 3-8 reps

Archer Row - Rings

1 set × 3-8 reps

Planche Push-Up (Pseudo)

1 set × 3-8 reps

Archer Row - Rings

1 set × 3-8 reps

Pair 3

Squat - Barbell

1 set × 2-8 reps

Nordic Curl Negatives

1 set × 3-5 reps

Squat - Barbell

1 set × 2-8 reps

Nordic Curl Negatives

1 set × 3-5 reps

Squat - Barbell

1 set × 2-8 reps

Deadlift - Barbell

1 set × 3-5 reps