Directions:

Do these workouts in order three times per week. Rest at least one day between each session. On rest days, do the recovery workout. Stick with this for a month to build muscle and feel more energy. Choose one day to completely rest and don’t train at all.

20-Minute Bodyweight Recovery Day Workout

Warmup

1. Cat-Cow Stretch: 10 reps. Do 2 sets.
2. World’s Greatest Stretch: 8 reps per side. Do 2 sets.
3. Samson Stretch: 8 reps per side. Do 2 sets.

Activation

1. Glute Bridge: Do 15 slow, controlled reps. Do 3 sets.
2. Superman hold: Do 5, 10-second holds. Do 3 sets.
3. Bodyweight bent-over Y/T/W’s: Stand, then hinge at the hip so your back is nearly parallel with the ground, arms hanging. Squeeze your shoulder blades, then lift your straight arms until they’re parallel with your torso, out in front of you. Pause, then return to start position; do 10. Now lift your arms out to your side until they’re parallel with your torso. Pause, then return to the start; do 10. Finish by bending your elbows. Rotate at the shoulder until your forearms point forward. Lower; do 10.

Light Cardio

1. Run 1 mile, bike 2 miles, or row 1,000 meters at a relaxed pace.

DAY 1 PULL WORKOUT

Scapular Pushup: Set up in pushup position. Keeping your arms straight, squeeze your shoulder blades together tightly. Now separate your shoulder blades as far as possible, driving your torso upwards. Do 10 reps. Do 3 sets.

Mixed-Style Dumbbell Row: Get in good dumbbell row position, torso nearly parallel to the ground, feet hip-width apart, knees bent, one arm holding a dumbbell and the other holding a bench or something for support. Keeping your palm facing you, row the dumbbell upwards once; pause for a second at the top. Then turn your palm so it faces your knees and flare your elbow slightly. Row upwards twice. Repeat that pattern 3-4 times. Do 4 sets per arm.

Uneven Grip Halfway Lower Pull-up: Hang from a chin-up bar with one hand in an overhand grip, the other underhand. Pull your chin to the bar, then lower, pausing for a second when your upper arms are parallel with the ground. Do 8-10 reps. Do 3 sets.

Half-iso Incline Row: Set a bench to a 45-degree angle. Grasping dumbbells in both arms, lean your chest on the bench; let the dumbbells hang naturally. Squeeze your shoulder blades. Row both dumbbells upwards. Maintain the squeeze on one arm, then lower the other arm and do another row rep. Lower both dumbbells. Repeat on the other side. Do 6-8 pairs of reps. Do 3 sets.

DAY 2 PUSH WORKOUT

Dumbbell Bench Press: 8-10 reps, 4 sets

Mixed-Style Incline Press: Set up on an incline bench set to a 45-degree angle, dumbbells in both hands, held above your shoulders, feet flat on the floor, glutes squeezed. Lower and press the left dumbbell twice. Lower and press the right dumbbell twice. Lower and press both dumbbells twice. Repeat this pattern 3 times. Do 4 sets.

Paused Archer Pushup Count-up Series: Do 3 sets, working into the round of 5 on each set.

Clap pushups: Do 3 sets of 10.

DAY 3 LEGS WORKOUT

Standing Broad Jump: Stand with your feet shoulder-width apart in an athletic stance, then throw your hands back and jump as high and as far as you can in front of you. Repeat 10 times. Do 2 sets.

Goblet Squats to Pause Bodyweight Squats Drop Set: Pick up a heavy kettlebell or dumbbell and hold it at your chest. Bend at the knees and hips and do 10 goblet squats. Immediately put the bell down and do 10 bodyweight squats, pausing for 2 seconds when your thighs are parallel with the ground. Do 4 sets.

Dumbbell Romanian Deadlift: Hold dumbbells at your sides, feet shoulder-width apart. Keeping your core tight, hinge at the hips, slowly lowering your torso until it’s parallel with the ground, or until your back starts rounding, whichever comes first. Pause, then stand back up, squeezing your glutes. Do 10 reps. Do 4 sets.

Reverse Lunge to Knee Drive: Stand holding dumbbells at your sides. Step back with one foot, then lower into a lunge until your front thigh is parallel to the ground. Press through the heel of your front foot to stand back up, then drive your back knee forward and as high as you can. Pause, then put your back foot down. Do 10 reps per side. Do 4 sets.