Quick Navigation Menu:
Welcome to Day 14 of the BWF Primer Community Workout!
Hey folks! If you’ve made it this far, congratulations! You’ve just done 2 absolutely jam packed weeks and hopefully learned a lot about some fundamental exercises and theory about training!This is your second rest day this week, so today we’ll be doing:
– Nothing,- Some more nothing!
Today’s Learning: Nothing. You’ve earned a break!
Simply bask in your achievement.Or, If you missed anything this week reading-wise, today would be the day to go back and read (or re-read!) that.
Workout #14:
Rest Day.
—–
Final Remarks, and What to Do Moving Forward
So now that you’ve completed the ‘Build-Up’ phase of the Primer routine, you can move on to the normal, full capacity BWF primer.
This means now you are going to be only training 3x per week, but you’ll be doing 3 sets of every exercise instead of 2, and you’re finally going to start progressing to harder exercises once you reach the top rep range of an exercise!
For Clarity, this means your training days will look something like this:
| Exercise Tutorial | Progression List Links | Sets/Reps Range | Rest Time |
|---|---|---|---|
| Deadbugs (or Plank) | Core A Progression | 3×6-10 | 60s |
| Bird dog | Core B Progression | 3×6-10 | 60s |
| Push-ups | Push-up Progression | 3×5-12 | 2 min |
| Rows | Rows Progression | 3×5-12 | 2min |
| Squats | Squat Progression | 3×8-15 | 90s |
| Bridges/Hinges | Posterior Chain Progression | 3×8-15 | 90s |
With the rep ranges (e.g. 3×5-12) meaning you start your first session with the first number (e.g. 5 reps) and every session you will try to increase that by one, until you get to the second number (e.g. 12) at which point you will move up in progression to a harder exercise, and start back at 5!
These Progression Lists shown above have been borrowed from the next routine in the series, the BWSF routine, but you can still use them to get an idea of where you’re working currently and where you’ll aim in the future.
On the note of the BWSF routine, it is important to note that the BWF Primer is a finite program, with a set of criteria for “graduation”.
As soon as you can perform:
- 3×8 Pushups with a 1s hold at the bottom of each rep
- 3×8 Horizontal Rows with a 1s hold at the bottom of each rep
You are eligible to move on to the BWSF routine, where you will start learning exciting exercises such as Pull-ups, Pike Push-ups and Dips!
Alternatively, if you are happy with the level of strength and fitness you have achieved by the end of the Primer routine, you can simply maintain this level of strength by continuing this program 2x per week in perpetuity.
Cheers,
Nick-E
Support the Creator!
If you like my content a lot and want to say thanks to the person that made it (me!), you can send me a one-off or monthly tip on Ko-fi here! Also, I have a premium exercise library hosted on this site with currently 325 exercises in it that you can subscribe to for only £5 per month. If you do decide to sign up, it’d be even better for you than donating anyway, because you get some nice premium content as well!
(ON THE PRESENCE OF ADS ON THE SITE:) I make the majority of my content for free because I simply want to help people as much as I can, and want to make fitness as accessible and easy to understand as possible, but running this site has some costs associated with it and like everyone in this world I’ve got bills to pay! I have had manual donation buttons and optional paid subscriptions on my site for years so I could avoid hosting ads for as long as possible, but the number of supporters to the site has not grown proportionally with increased traffic (and associated running costs from improvements to the site) over time.
Ultimately, that has informed the decision to host ads on the site. In an ideal world, if I were able to get enough consistent supporters to the site, then I could go back to making the site fully ad-free. At the same time I recognise that is not realistic, as a lot of people who appreciate my content the most do so because it is completely free, and would ultimately rather choose a few ads in my articles than having to pay for access.