Bodyweight exercises

• 

  Abs · Advanced

  Dragon Flag

  An advanced core exercise that primarily targets the rectus abdominis, obliques, and hip flexors.
• 

  Triceps · Intermediate

  Incline Close Grip Push-Up

  An elevated bodyweight push-up with a narrow hand position. The incline reduces relative load compared with the floor version, while the close grip increases the emphasis on the triceps and central chest.
• 

  Legs · Beginner

  Standing Quadriceps Stretch

  A static stretch for the muscles at the front of the thigh, performed one leg at a time. The standing position combines quadriceps stretching with balance and can be adapted with external support.
• 

  Chest · Advanced

  Planche Dips

  An advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.
• 

  Legs · Advanced

  Stair Climber

  A cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.
• 

  Legs · Intermediate

  Deep Squat to Wide Fold with Foot Hold

  The 'Deep Squat to Wide Fold with Foot Hold' is a dynamic flexibility exercise that combines a deep squat with a forward fold, enhancing lower body mobility and flexibility. This exercise targets the hips, hamstrings, and lower back, promoting improved range of motion and stability.
• 

  Glutes · Beginner

  Mini Band Glute Bridge

  An effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
• 

  Abs · Intermediate

  Incline Bench Leg Raises

  Incline Bench Leg Raises target the lower abdominal muscles by lifting the legs while lying on an incline bench. This exercise helps in strengthening the core and improving overall abdominal definition.
• 

  Chest · Beginner

  Standing Downward Dog

  A variation of the traditional Downward Dog yoga pose, performed while standing. It primarily targets the shoulders, hamstrings, calves, and back muscles, promoting flexibility and strength. This exercise is beneficial for improving posture and relieving tension in the upper body.
• 

  Shoulders · Intermediate

  Pike Push-Up Between Benches

  An elevated pike push-up variation using two benches as supports. The setup changes the range and loading of the shoulder-focused pressing pattern.
• 

  Abs · Advanced

  Hanging Knee To Chest

  Targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
• 

  Chest · Beginner

  Punching Bag Boxing

  A cardiovascular and strength training exercise that involves striking a heavy bag with various punches.
• 

  Neck · Beginner

  Neck Side Stretch

  A gentle mobility exercise for the lateral structures of the neck. It is used to improve comfortable side-bending range and reduce a feeling of stiffness around the neck and upper shoulder area.
• 

  Back · Advanced

  Front Lever Pull-Up

  Front Lever Pull Ups are an advanced calisthenics exercise that targets the lats, core, and shoulders.
• 

  Legs · Beginner

  Lying Quadriceps Stretch

  An effective exercise for increasing flexibility in the quadriceps muscles located at the front of the thigh.
• 

  Legs · Beginner

  Box step-up

  A lower body exercise that primarily targets the quadriceps, hamstrings, and glutes.
• 

  Abs · Beginner

  Seated Alternate Crunches

  An abdominal exercise targeting the rectus abdominis and obliques. This exercise is performed while seated, engaging the core muscles through alternating side crunches.
• 

  Triceps · Intermediate

  Knee Close Grip Push-Up

  The Close Grip Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. By performing this variation on your knees, you reduce the load, making it suitable for beginners or as a warm-up for more advanced athletes.
• 

  Legs · Intermediate

  High-Bar Squat

  The Highbar Squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves placing the barbell on the upper traps, maintaining an upright torso, and descending into a squat position while keeping the knees aligned with the toes.
• 

  Hips · Beginner

  Single-Knee-to-Chest Stretch

  A static, hand-assisted stretch performed lying on the back with one knee drawn toward the chest and the opposite leg extended. Its target is the gluteal and posterior-hip region of the bent leg, rather than active glute strengthening.
• 

  Biceps · Advanced

  Ring Muscle Up

  An advanced gymnastic movement that combines a pull-up with a dip, performed on gymnastic rings. It requires significant upper body strength, coordination, and technique. The exercise targets the shoulders, chest, triceps, and core muscles, making it a comprehensive upper body workout.
• 

  Chest · Intermediate

  Jack Push-Up

  The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.
• 

  Back · Intermediate

  Suspension Row

  A bodyweight exercise performed using suspension straps. It targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi, as well as the biceps and core. This exercise enhances upper body strength, stability, and posture.
• 

  Legs · Beginner

  Single-Leg Calf Raise with Dumbbell

  Single-Leg Raises with Dumbbell is an exercise targeting the lower abdominal muscles and hip flexors. It involves raising one leg at a time while holding a dumbbell between the feet, providing resistance to enhance muscle engagement and strength.

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.