Jan 15, 2025

Basic street Workout Routine I

↗️ 🤝 Share…

This is a basic Street Workout routine, which I consider suitable for beginners. It’s always based on the idea that the routine serves as a reference point for what you aim to achieve, not what you can already do. As a general recommendation, always maintain a mind-muscle connection, rest times between sets should not exceed a minute and a half, ideally one minute; and rest between exercises should not exceed four minutes, ideally three minutes.

Since it’s for beginners, I’ve organized the routine to span 3 days. Rest will be on an intermediate day, for example, Monday-Wednesday-Friday.

All exercises are designed to be performed with 3 sets, with a rest of 1 to 3 minutes between sets depending on the intensity. If any exercise is difficult and you can’t complete the recommended repetitions, do as many as you can. The important thing is consistency and making progress little by little. In each routine, try to do one more repetition, a few more seconds of time.

Day 1: Upper Body

Push-Ups

Avoid arching your back; the body should remain aligned, with tension in the abdomen, and elbows aligned with the wrists. Ideally, try to touch the floor with your chest. Perform between 5 and 10 repetitions to start.

Negative Pull-Ups

Maintain proper posture, completing the full range of motion. Perform between 5 and 10 repetitions.

Negative Dips

Keep core tension, avoid letting shoulders collapse, and lower at least until shoulders are level with elbows, or slightly lower if possible. Perform between 5 and 10 repetitions.

Scapular Pull-Ups

Keep your abdomen firm and legs together. Hands should be shoulder-width apart or slightly wider. Perform at least 10 repetitions, ideally 15.

Parallel Bar Walk

Try to keep your body straight, avoid excessive swinging, and grip the bars firmly. One set is a round trip on the parallel bars.

Hanging on the Bar

Hands should be shoulder-width apart, keeping tension in the body and avoiding collapsing shoulders. Each set should last at least 20 seconds; the longer you can hold, the better.

Shrugs on Parallel Bars

Maintain a firm and upright posture. Keep your abdomen and glutes engaged. Perform between 10 and 15 repetitions.

Abdominal Exercises

The video shows various abdominal exercises; the goal is to perform them all consecutively, with at least 10 repetitions of each. After resting, repeat two more times.

Day 2: Lower Body

Day 3: Upper Body

Negative Dips on Parallel Bars

Keep your core engaged, don’t let your shoulders drop. Lower down at least until your shoulders are at the same level as your elbows, slightly lower is better. Perform between 5 and 10 repetitions.

Australian Pull-Ups

Keep your body aligned, avoid dropping or raising your hips excessively. Elbows should stay below shoulder level, never at the same height. Perform 5 to 10 repetitions.

Incline Push-Ups

Follow the same considerations as regular push-ups. Be mindful of your posture, don’t place your hands too far forward. Touch the bench/bar with your chest. Hands should be slightly wider than shoulder-width apart. Perform 10 to 15 repetitions.

Negative Pull-Ups

Keep your back posture in check and use the full range of motion. Perform between 5 and 10 repetitions.

Bench Dips

You can use a bench or a bar at a similar level. Legs can be stretched or slightly bent, as shown in the video. Bend your elbows backward, not outward. Keep your hands shoulder-width apart. Perform between 5 and 10 repetitions.

Scapular Pull-Ups

Keep your abs tight and legs together. Hands should be shoulder-width apart or slightly wider. Perform at least 10 repetitions, ideally 15.

Extended Arm Plank

This is the starting position for push-ups. Maintain proper posture, don’t let your hips drop, and keep your body engaged. Try holding the position for 30 seconds.

Abs

The video demonstrates different types of ab exercises. The goal is to do them all consecutively, with at least 10 repetitions of each. After resting, repeat two more times.

Basic street Workout Routine I

Day 1: Upper Body

Push-Ups

Negative Pull-Ups

Negative Dips

Scapular Pull-Ups

Parallel Bar Walk

Hanging on the Bar

Shrugs on Parallel Bars

Abdominal Exercises

Day 2: Lower Body

Jump Rope

Jogging

Running (Sprint)

Jumping Jacks

Lunges

Squats

Abs

Day 3: Upper Body

Negative Dips on Parallel Bars

Australian Pull-Ups

Incline Push-Ups

Negative Pull-Ups

Bench Dips

Scapular Pull-Ups

Extended Arm Plank

Abs