Bodyweight exercises

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  Legs · Beginner

  Side Leg Swings

  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.
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  Legs · Beginner

  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.
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  Glutes · Beginner

  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.
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  Legs · Beginner

  Kneeling Hamstring Stretch

  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.
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  Glutes · Beginner

  Side Plank Clamshell (Stable Trunk)

  Combines a supported side-plank position with repeated opening of the upper knee. The trunk stays comparatively steady while the hip moves, distinguishing it from the related moving-trunk variation.
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  Legs · Intermediate

  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.
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  Legs · Intermediate

  Sissy Squat

  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.
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  Legs · Advanced

  Assault Air Bike

  A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
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  Triceps · Advanced

  Full Planche Push-Up

  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.
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  Legs · Intermediate

  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.
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  Back · Advanced

  Back Lever

  An advanced calisthenics isometric hold on a bar or rings, with the body held horizontally facing the floor. It develops straight-arm pulling strength, shoulder control, and trunk tension.
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  Forearms · Intermediate

  Hanging Scapular Retractions

  An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.
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  Chest · Beginner

  Seated Chest Clam

  A seated chest-opening mobility exercise for the front of the shoulders and upper torso. It is used to explore thoracic extension and comfortable movement around the chest and shoulder girdle.
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  Abs · Intermediate

  Hanging Oblique Knee Raise

  A rotational hanging core variation that combines knee raising with a side-directed trunk action. It emphasizes the obliques while also challenging grip, shoulder stability, and abdominal control.
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  Glutes · Intermediate

  Bulgarian Squat

  The Bulgarian Squat, also known as the Bulgarian Split Squat, is a unilateral leg exercise that targets the quadriceps, glutes, and hamstrings.
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  Triceps · Intermediate

  Decline Diamond Push-Up

  A decline bodyweight push-up variation with a close diamond hand position. The elevated feet and narrow grip increase the emphasis on the triceps, chest, shoulders, and trunk stability.
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  Legs · Beginner

  Swiss Ball Leg Curl

  An effective exercise targeting the hamstrings, glutes, and core muscles. It involves using a Swiss ball to perform leg curls while lying on your back, which adds an element of instability to engage stabilizing muscles.
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  Back · Intermediate

  Narrow Grip Australian Pull-Up With Rings

  A bodyweight exercise that targets the upper back, biceps, and forearms.
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  Chest · Beginner

  Standing Chest Opener

  A stretching exercise designed to improve flexibility and mobility in the chest, shoulders, and upper back. It helps counteract the effects of poor posture and prolonged sitting by opening up the chest and promoting better alignment.
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  Shoulders · Intermediate

  One-Arm Landmine Half Kneeling Shoulder Press

  The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability.
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  Abs · Intermediate

  Opposite side elbow to knee

  A core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
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  Abs · Intermediate

  Weighted Hanging Leg Raise

  An advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques.
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  Legs · Advanced

  Single-Leg Box Jump

  A unilateral plyometric exercise with takeoff from one foot and landing on the same foot on a raised box. The movement combines rapid hip, knee and ankle extension with controlled single-leg landing.
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  Legs · Beginner

  Walking Cardio

  A low-impact aerobic exercise that involves walking at a steady pace to improve cardiovascular health, endurance, and overall fitness. It can be performed on a treadmill or outdoors and is suitable for all fitness levels.

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.