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Text Content

 * About
   * My Story
   * What is Online Coaching?
   * What is an Exercise Library?
 * Exercise Library
   * Routines
     * BWF Primer
   * Free Library
     * Bodyweight Basics
     * Equipment Buying Guide
   * Member’s Area
     * Mobility + Prehab Library (by Joint)
     * Strength Library (by Muscle Group)
 * Request a Call
 * Login/Register

Contact me via e-mail:

nickedotcom@gmail.com
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 * About
   * My Story
   * What is Online Coaching?
   * What is an Exercise Library?
 * Exercise Library
   * Routines
     * BWF Primer
   * Free Library
     * Bodyweight Basics
     * Equipment Buying Guide
   * Member’s Area
     * Mobility + Prehab Library (by Joint)
     * Strength Library (by Muscle Group)
 * Request a Call
 * Login/Register



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BWF PRIMER: INFO HUB

Welcome to the BWF Primer Info Hub! This is a repository for all the information
around the BWF Primer Routine.

For those of you not coming from the /r/bodyweightfitness Subreddit where I
launched this routine, and have come into this with no knowledge of what the
Primer routine is (or maybe even what Reddit is!), here’s a brief explanation:


SUMMARY OF THE ROUTINE:

The BWF Primer is a free exercise routine for absolute beginners to exercise.
BWF, if you haven’t yet guessed, stands for ‘Body Weight Fitness’. What this
means, is that all of the exercises use the weight of your own body, rather than
an external weight like a dumbbell or barbell. This means, there’s no gym
required, you can do it at home! Even better, you do not even need any equipment
required to start this routine.*

(*However, this is not the case if you want to eventually finish this and
graduate onto a new program. For that you will need something to perform
‘Bodyweight Rows’ on. But you don’t need to worry about that, or even know what
that means right now. We will cover that on Day 3!)

The BWF Primer is a general purpose beginner’s strength routine, meaning anyone
can do it regardless of their current strength or fitness level, and it is of
course appropriate for both men and women (and any other gender identity)!

It is comprised of an initial 14 day build-up phase, that builds up to a workout
of 6 exercises, meant to be performed 3 times per week that you can continue to
do indefinitely (or until you achieve the routine’s goals! Explained later on).

The 6 exercises you will learn will, all together, exercise your whole body! If
you don’t recognise the names below, don’t worry because you’ll be familiar with
all of them soon enough! They are:

--------------------------------------------------------------------------------

 * The Push-up (Upper Body)
 * The Row (Upper Body) ((Or, The Reverse Push-up, if no-equipment)
 * The Squat (Lower Body)
 * The Glute Bridge (Lower Body)
 * The Deadbug (Core)
 * The Birddog (Core)

--------------------------------------------------------------------------------

The purpose of the 14 day build-up phase is to spread out all the reading and
exercise learning you need in order to start working out across a longer, more
manageable time period. You will be learning how to do 1 of these exercises
every other day of the period, and on the days in between that you will continue
to practice them. Alongside this there will also be an informational article
teaching you about how exercise works, how and why routines are structured the
way they are, etc.

(Important Note: The Build-up Phase is meant to be very low intensity, and it is
strongly recommended that you pick variations of these exercises that you may
initially find ‘too easy’; the focus in this phase is learning and practice, not
really so much getting a solid “workout” yet.)

By the end of the 14 days, you should have all the information and skills you
need to continue on doing the routine that you’ve built up all on your own, and
keep getting stronger and making progress!

But enough chat, scroll down to get started on Day 1!


THE BWF PRIMER’S 14 DAY BUILD-UP PHASE:

The first day will be posted on 00:00 GMT, 1st of Jan 2021. Subsequent days will
be posted every day after for 2 weeks! (For Mobile users, you will have to click
twice on the day post you wish to look at!)

--------------------------------------------------------------------------------

 * BWF Primer Build-up Day 1
   
   
 * BWF Primer Build-Up: Day 2
   
   
 * BWF Primer Build-Up: Day 3
   
   
 * BWF Primer Build-up: Day 4
   
   
 * BWF Primer Build-up: Day 5
   
   
 * BWF Primer Build-up: Day 6
   
   
 * BWF Primer Build-Up: Day 7
   
   
 * BWF Primer Build-Up: Day 8
   
   
 * BWF Primer Build-up: Day 9
   
   
 * BWF Primer Build-up: Day 10
   
   
 * BWF Primer Build-up: Day 11
   
   
 * BWF Primer Build-up: Day 12
   
   
 * BWF Primer Build-up: Day 13
   
   
 * BWF Primer Build-Up: Day 14
   
   




--------------------------------------------------------------------------------


THE ORIGINAL BWF PRIMER ROUTINE ANNOUNCEMENT:

Check out the following Reddit Post for the Outline of the routine from start to
finish:



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YOUR ACCOUNT

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MAIN LIBRARY SECTIONS

 * BWF Primer
   
   
 * Free Library
   
   
 * Mobility and Prehab Exercises
   
   




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