Bodyweight exercises

Moves that need nothing but floor space — sometimes a bar or a bench — covering legs, abs, chest and the rest of you. 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.

  • Lunges

    Lunges are a compound lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stability and balance. Lunges can be performed with body weight or additional resistance such as dumbbells or a barbell.
    LegsIntermediate

  • Bird Dog

    The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
    GlutesBeginner

  • Finger Push-Up

    Finger Push-Up is an advanced bodyweight push-up variation supported on the fingertips. It combines upper-body pushing work for the chest, shoulders, and triceps with substantial finger, hand, and forearm loading.
    ChestIntermediate

  • Hanging Knee Raises

    Hanging Knee Raises are an effective core exercise that targets the lower abdominal muscles, hip flexors, and stabilizes the entire core. This exercise is performed by hanging from a pull-up bar and lifting the knees towards the chest while maintaining control and stability.
    AbsIntermediate

  • Treadmill Run

    The treadmill run is a cardiovascular exercise performed on a treadmill machine, designed to improve aerobic fitness, endurance, and overall cardiovascular health. It allows for controlled speed, incline, and duration settings, making it suitable for various fitness levels.
    LegsAdvanced

  • Cat Cow

    The Cat-Cow exercise is a dynamic stretch that targets the spine, improving flexibility and promoting spinal health. It involves alternating between two positions: the 'Cat' position, which arches the back, and the 'Cow' position, which creates an extension in the spine. This exercise is beneficial for warming up the back muscles and increasing mobility in the spine.
    AbsBeginner

  • Ankle Taps

    The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
    AbsBeginner

  • Front Lever

    The Front Lever is an advanced calisthenics exercise that requires significant core, back, and shoulder strength. It involves holding the body in a horizontal position parallel to the ground while hanging from a bar. This exercise primarily targets the latissimus dorsi, core muscles, and shoulders, with secondary engagement of the biceps and forearms.
    BackAdvanced

  • Rear Deltoid Stretch

    The Rear Deltoid Stretch targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.
    ShouldersBeginner

  • Pike Push-Up On Bench

    Pike Push-Up is a bodyweight pressing variation performed from an inverted-V body position. Its vertical pressing angle emphasizes the shoulders and triceps more than a conventional horizontal push-up.
    ShouldersIntermediate

  • Knee Diamond Push-Up

    The Diamond Push Up On Knees is a bodyweight exercise targeting the triceps, chest, and shoulders. It is a modified version of the standard diamond push-up, performed on the knees to reduce intensity, making it suitable for beginners or those focusing on form and control.
    TricepsIntermediate

  • Knee Push-Up

    Push Ups On Knees, also known as modified push-ups, are a beginner-friendly exercise that targets the chest, shoulders, and triceps. This variation reduces the load on the upper body by allowing the knees to remain on the ground, making it an excellent choice for building strength and endurance in those new to push-ups or returning from injury.
    ChestBeginner

  • Inverted Shrug

    The Inverted Shrug is an exercise primarily targeting the trapezius muscles, particularly the lower traps. It involves hanging from a bar and using shoulder depression to lift your body slightly, engaging the upper back and shoulders. This exercise helps improve shoulder stability and posture.
    BackIntermediate

  • Bent Arm Chest Stretch

    A chest and front-shoulder stretch performed by pressing a bent arm against a fixed vertical surface and rotating the torso away to lengthen the pectoral muscles.
    ChestBeginner

  • Side Leg Swings

    Side Leg Swings are a dynamic stretching exercise that targets the hip flexors, abductors, and adductors. This movement helps improve flexibility, balance, and prepares the lower body for more intense physical activity.
    LegsBeginner

  • Seated Forward Fold

    The Seated Forward Fold, also known as Paschimottanasana in yoga, is a seated stretch targeting the hamstrings, lower back, and spine. This exercise enhances flexibility, promotes relaxation, and can help improve posture by lengthening the spine and releasing tension in the back muscles.
    LegsBeginner

  • Child’s Pose

    Child’s Pose, or Balasana, is a resting yoga posture that gently stretches the hips, thighs, and ankles while calming the mind and relieving stress. It is often used as a counterpose to more strenuous exercises or as a resting position during a workout.
    GlutesBeginner

  • Kneeling Hamstring Stretch

    The Kneeling Hamstring Stretch is a flexibility exercise targeting the hamstring muscles located at the back of the thigh. This stretch helps improve flexibility, reduce muscle tension, and prevent injuries by elongating the hamstrings.
    LegsBeginner

  • Side Plank Clamshell

    Side Plank Clamshell combines a side plank with a clamshell hip movement. It trains the obliques, lateral hip muscles, and glutes while challenging shoulder and trunk stability.
    GlutesBeginner

  • Reverse Nordic Curl

    The Kneeling Sissy Squat is a bodyweight exercise that targets the quadriceps, with secondary emphasis on the core and hip flexors. This variation involves kneeling on the ground, which reduces strain on the knees and allows for a greater focus on the quads by isolating them more effectively.
    LegsIntermediate

  • Sissy Squat

    The Sissy Squat is an advanced lower body exercise that primarily targets the quadriceps, while also engaging the core and hip flexors. It is performed with a focus on maintaining a straight line from the knees to the shoulders, emphasizing knee flexion and extension.
    LegsIntermediate

  • Assault Air Bike

    The Assault Air Bike is a high-intensity cardio machine that combines the benefits of cycling and upper body workouts. It uses air resistance, which increases with the speed and power of your pedaling, providing a scalable workout suitable for all fitness levels. The bike features moving handlebars, allowing for a full-body workout that engages both the lower and upper body muscles.
    LegsAdvanced

  • Full Planche Push-Up

    Full Planche Push-Up is an advanced calisthenics pushing exercise performed while the body is held horizontally on the hands. It demands exceptional shoulder, chest, triceps, core, and straight-arm strength.
    TricepsAdvanced

  • Jump Squat (Feet Forward)

    Jump Squat (Feet Forward) combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
    LegsIntermediate