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.

  • Goblet Squat

    The Goblet Squat is a lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves holding a weight, typically a dumbbell or kettlebell, close to the chest while performing a squat. This exercise helps improve core stability, balance, and overall leg strength.
    LegsBeginner

  • Wall Sit

    The Wall Sit is an isometric exercise that targets the quadriceps, hamstrings, and glutes. It involves holding a seated position against a wall without any support from a chair, engaging the lower body muscles to maintain the position.
    LegsBeginner

  • Pike Push-Up

    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

  • Hanging Knee Circles

    Hanging Knee Circles are an advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
    AbsIntermediate

  • Side Lying Hip Abduction

    The Side Lying Hip Abduction is an isolation exercise targeting the gluteus medius and minimus muscles. It is performed by lying on one side and lifting the top leg away from the midline of the body, focusing on hip abduction.
    GlutesBeginner

  • Shoulderstand Pose

    The Shoulderstand, also known as Sarvangasana in yoga, is an inversion exercise that strengthens the shoulders, neck, and core muscles. It improves balance, flexibility, and circulation by elevating the legs above the heart.
    AbsBeginner

  • Kneeling Back Rotation Stretch

    The Kneeling Back Rotation Stretch is a mobility exercise designed to improve thoracic spine rotation and enhance flexibility in the upper back. It is particularly beneficial for individuals looking to increase range of motion and reduce stiffness in the back, shoulders, and neck.
    ChestBeginner

  • Weighted Chin Up

    Weighted Chin Up is a vertical pulling exercise with an underhand grip and resistance added to bodyweight. It trains the lats, biceps, and upper back and provides a load progression from an unweighted chin-up.
    BicepsIntermediate

  • Incline Twisting Sit Up

    Incline Twisting Sit Up is a core exercise on an incline bench that combines trunk flexion with rotation. The incline increases the abdominal challenge, while the rotational component emphasizes the obliques.
    AbsBeginner

  • Capitan's Chair Straight Leg Raises

    The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
    AbsIntermediate

  • Kickboxing

    Kickboxing is a high-intensity workout that combines elements of traditional boxing with martial arts techniques. It involves punches, kicks, and defensive movements, providing a full-body workout that improves cardiovascular endurance, strength, agility, and coordination. Kickboxing can be performed in various settings, including gyms and fitness studios, often as part of a group class or individual training session.
    LegsAdvanced

  • Dip Shrugs

    Dip Shrugs are an upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
    BackIntermediate

  • Suspension Chest Fly

    The Suspension Chest Fly is an upper body exercise that targets the pectoral muscles, utilizing suspension straps to engage stabilizing muscles and enhance core strength. This exercise is effective for developing chest definition and improving shoulder stability.
    ChestIntermediate

  • Smith Shoulder Shrug

    The Smith Shoulder Shrug is an isolation exercise targeting the trapezius muscles. Utilizing the Smith machine provides a controlled environment, allowing for a focus on muscle contraction and minimizing the risk of injury. This exercise is ideal for building strength and size in the upper back and neck area.
    BackIntermediate

  • Weighted Glute Bridge

    The Weighted Glute Bridge is a strength exercise targeting the gluteal muscles, hamstrings, and core. It involves lifting the hips off the ground while holding a weight across the pelvis, enhancing muscle activation and strength in the lower body.
    GlutesBeginner

  • Mountain climber

    The mountain climber is a bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.
    AbsBeginner

  • Band Warm-Up Dynamic Shoulder Stretch

    The Band Warm-Up Dynamic Shoulder Stretch is designed to increase shoulder mobility and flexibility, preparing the muscles and joints for more intense physical activity. This exercise utilizes a resistance band to facilitate dynamic stretching, targeting the deltoids, rotator cuff muscles, and surrounding connective tissues.
    ChestBeginner

  • Recumbent bike

    The exercise imitates riding a bicycle while lying on your back. It engages the abdominal muscles, especially the lower part, and helps develop pelvic control and core endurance.
    AbsBeginner

  • Standing Calf Raise

    The Standing Calf Raise is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting the heels off the ground while standing, thereby engaging the calves to elevate the body. This exercise can be performed with body weight or additional resistance using a barbell or dumbbells.
    LegsBeginner

  • Prone Swimmer

    The Prone Swimmer is a bodyweight exercise that targets the muscles of the upper back, shoulders, and core. It mimics the swimming motion while lying face down, enhancing shoulder mobility and stability. This exercise is beneficial for improving posture and strengthening the posterior chain.
    BackAdvanced

  • Standing Air Bike

    Standing Air Bike is a standing bodyweight exercise combining alternating knee lifts with opposite-arm movement and trunk rotation. It engages the abdominal muscles and hip flexors while adding coordination and rhythmic movement to a warm-up or conditioning session.
    AbsBeginner

  • Pull-Up Neutral Grip

    The Pull-Up Neutral Grip is a compound upper body exercise targeting the back, shoulders, and arms. It involves pulling your body up using a bar with palms facing each other, which reduces strain on the shoulders and wrists compared to other pull-up variations.
    BackIntermediate

  • Australian Pull-Up Underhand Grip

    The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms. It involves pulling your chest towards a bar while your body remains in a horizontal position, with feet on the ground and palms facing you.
    BackIntermediate

  • Toes To Bar

    Toes To Bar is a dynamic core exercise primarily targeting the abdominal muscles, hip flexors, and grip strength. It involves hanging from a pull-up bar and lifting your toes to touch the bar, requiring coordination, strength, and flexibility.
    AbsIntermediate