Bodyweight exercises

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  Legs · Beginner

  Lunge Stretch

  A dynamic exercise that targets the hip flexors, quadriceps, and glutes. It is effective for improving flexibility, balance, and overall lower body strength. This stretch is often used as part of a warm-up routine to prepare the body for more intense physical activity.
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  Triceps · Advanced

  Planche Push-Up

  An advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
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  Abs · Beginner

  Scissors

  A core-focused movement that targets the abdominal muscles, particularly the lower abs. It involves alternating leg movements that mimic the opening and closing of scissors, providing a dynamic challenge to stability and core strength.
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  Shoulders · Advanced

  Full Planche

  An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.
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  Legs · Beginner

  Treadmill Climbing

  A cardiovascular exercise that simulates uphill walking or running.
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  Triceps · Beginner

  Ring Triceps Extension

  A bodyweight triceps-isolation exercise performed with gymnastic rings.
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  Abs · Beginner

  Bicycle Crunches

  A core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
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  Legs · Beginner

  Jump Rope

  A cyclic cardiovascular exercise combining repeated two-foot jumps with rope rotation. The basic variation trains rhythmic coordination and lower-leg endurance; it is distinct from alternating-foot skipping and double-unders.
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  Triceps · Intermediate

  Weighted Bench Dips

  A compound exercise targeting the triceps, shoulders, and chest. By adding weight, this exercise increases resistance, promoting muscle growth and strength. It is performed using a bench and additional weight, such as a plate or dumbbell, placed on the lap.
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  Chest · Intermediate

  Scapula Push-Up

  A plank-based shoulder-blade control exercise with the elbows kept straight. It trains scapular protraction and retraction, emphasizing the serratus anterior and shoulder-girdle stability.
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  Chest · Intermediate

  Straight Bar Dips

  A compound upper body exercise primarily targeting the triceps, chest, and shoulders. This exercise involves lowering and raising your body using a straight bar, engaging multiple muscle groups for strength and stability.
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  Triceps · Beginner

  Overhead Triceps Stretch

  A standing, self-assisted stretch for the back of the upper arm. The overhead shoulder position and bent elbow place particular emphasis on the long head of the triceps, without weights or a cable attachment.
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  Legs · Intermediate

  Nordic Hamstring Curl

  An advanced kneeling hamstring-strength exercise with the ankles anchored.
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  Back · Intermediate

  Suspension Inverted Row

  A bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
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  Chest · Intermediate

  Cobra Push-Up (Plank to Cobra)

  Combines a push-up support with a transition into a chest-raised, trunk-extended position. The body lowers through elbow flexion, changes position through the torso and pelvis, and returns to the raised support position.
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  Legs · Beginner

  Roll Foot

  A self-myofascial release drill for the underside of the foot, typically using a small roller or ball. It is used for local tissue work and comfortable foot mobility rather than strength training.
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  Glutes · Beginner

  Donkey Kick

  A lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
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  Legs · Intermediate

  Split Squat Front Foot Elevated

  A lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
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  Shoulders · Beginner

  Lateral to Front Raise

  A compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
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  Chest · Intermediate

  One-Arm Push-Up

  The Single Arm Push Up is an advanced bodyweight exercise that targets the chest, shoulders, triceps, and core muscles. It requires significant strength, balance, and stability, making it a challenging progression from the standard push-up.
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  Abs · Beginner

  Dead Bug

  A supine core-stability exercise that coordinates opposite arm and leg movement while the trunk remains controlled. It develops abdominal control, hip coordination, and low-back stability.
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  Legs · Beginner

  Leg Swings

  A dynamic stretching exercise that targets the hip flexors, hamstrings, and glutes. They are commonly used as a warm-up to increase flexibility and range of motion in the lower body, preparing it for more intense physical activity.
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  Abs · Beginner

  Weighted Sit Up

  An advanced core exercise that targets the abdominal muscles by adding resistance through the use of a weight plate or dumbbell. This exercise enhances core strength, stability, and endurance, making it an effective addition to any strength training routine.
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  Chest · Intermediate

  Deep Push Up On Parallel Bars

  A bodyweight pressing variation performed on parallel bars with an extended range of motion. The bar support allows a deeper chest and triceps loading than a floor push-up.

They're the easiest way to train at home or on the road, and the base skill that weighted work builds on later. Difficulty comes from leverage, tempo and range rather than load: a slower descent or raised feet turns a familiar move into a harder one. Start with the ones you can do cleanly and progress when the reps come easily.