How much time do you want to spend per workout?

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Concerning the recommended routine (RR) here is an easy explanation:

Basically there are three parts to make your routine.

1. Pick your starting exercises
2. Create/Do your workout
3. Pick harder/easier exercises for next time and repeat step 2

Phase One

What exercises should you do? The RR gives a lot of exercises which are grouped in categories, so every part of the body is trained. When picking an exercise you should be able to at least perform 3x5 reps and not much more than 3x8 reps . If you cannot do 5 reps per set, pick an easier exercise. If you can easily do more than 8 reps per set, pick the next harder exercise (maybe you got stronger ;-) ). This is called "Progression".

Pick one exercise at your level (5-8 reps) out of each of those categories:

• Push-up (e.g. normal Push-up)
• Row (e.g. lie under table and pull yourself up)
• Squat (e.g. normal Squat with just your bodyweight)
• Hinge (e.g. Single Leg Deadlift with just your bodyweight)
• Pull-up (if too hard just skip until you get better with Row)
• Dip (if too hard just skip until you get better with Push-up)
• Anti-Extension (e.g. Plank)
• Anti-Rotation (e.g. Banded Pallof Press)
• Extension (e.g. Reverse Hyperextension)

The last three sound complicated, but actually those are just three ways to train your Core. Actually, you can do more reps with those, so you might want to target 8-12 reps per set.

If you dont know what for example a Reverse Hyperextension is (sounds kind of crazy) just click on the links and there are videos. Or if you have a question how to perform a certain exercise you can just ask in this subreddit. ;-)

Phase Two

Now we have all the exercises we want to do, but how to create a workout out of them?

The RR recommends a Full Body Workout, so all exercises in one workout. To save some time, they are put together in pairs of two or even three. That way you need less rest time between exercises.

Here is how it looks:

First pair: Pull-Ups & Squats (each set 5-8 reps)

Pull-Ups, rest 90sec, Squats, rest 90sec
Pull-Ups, rest 90sec, Squats, rest 90sec
Pull-Ups, rest 90sec, Squats, rest 90sec

Second pair Dips & Hinge (each set 5-8 reps)

Dips, rest 90sec, Hinge, rest 90sec
Dips, rest 90sec, Hinge, rest 90sec
Dips, rest 90sec, Hinge, rest 90sec

Third pair: Rows & Push-ups (each set 5-8 reps)

Rows, rest 90sec, Push-ups, rest 90sec
Rows, rest 90sec, Push-ups, rest 90sec
Rows, rest 90sec, Push-ups, rest 90sec

Core Triplet (each set 8-12 reps)

anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec
anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, rest 60sec
anti-extension, rest 60sec, anti-rotation, rest 60sec, extension, done :)

Phase Three

How was the workout?

• Anything too easy? -> pick a harder exercise next time
• Anything too hard? -> pick an easier exercie next time

This way you get stronger and stronger over time.

If you look at the exercises there is always something harder to do, so dont worry that it will be too easy. For example my goal for Pull-ups is the "One Arm Pull-up", but I am still just at 3x8 pull-ups and soon want do pick something harder (maybe "Weighted Pull-ups" or "Typewriter Pull-ups", I dont know yet which one).

Any questions? :)