Bodyweight exercises

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  Glutes · Beginner

  Weighted Glute Bridge

  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.
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  Abs · Beginner

  Mountain climber

  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.
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  Chest · Beginner

  Band Warm-Up Dynamic Shoulder Stretch

  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.
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  Abs · Beginner

  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.
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  Legs · Beginner

  Standing Calf Raise

  An isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus.
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  Back · Advanced

  Prone Swimmer

  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.
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  Abs · Beginner

  Standing Air Bike

  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.
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  Back · Intermediate

  Pull-Up Neutral Grip

  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.
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  Back · Intermediate

  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.
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  Abs · Intermediate

  Toes To Bar

  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.
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  Abs · Beginner

  V-Sit Crunch

  A core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves balancing on your glutes while lifting your legs and torso to form a 'V' shape, engaging the core throughout the movement.
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  Shoulders · Beginner

  Band Pass Through Shoulders

  A mobility drill designed to improve shoulder flexibility and range of motion. It involves using a resistance band to guide the arms through a full overhead arc, promoting joint health and preparing the shoulders for more intense activities.
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  Legs · Intermediate

  Dumbbell Cossack Squat

  The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors.
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  Legs · Beginner

  Squat

  A bilateral bodyweight exercise that combines knee and hip flexion and extension to train the thighs and glutes. This version uses a fixed stance on the floor, with the arms extended forward and no external load.
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  Chest · Intermediate

  Push-Up

  A bodyweight exercise that primarily targets the chest, triceps, and shoulders. It also engages the core and stabilizing muscles, making it a comprehensive upper body workout. Push-ups can be performed anywhere and are fundamental for building strength and endurance.
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  Triceps · Beginner

  Triceps Push-Up

  The Triceps Push Up is a bodyweight exercise that targets the triceps brachii muscles, along with engaging the chest, shoulders, and core. It is performed in a plank position, requiring stability and strength to effectively isolate and work the triceps.
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  Triceps · Intermediate

  Dips

  A compound upper body exercise that primarily targets the triceps, chest, and shoulders. They are performed using parallel bars or a dip station, where the body is lowered and raised using the arms.
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  Abs · Intermediate

  V-Up (Slight Knee Bend)

  A floor-based bodyweight exercise combining a simultaneous trunk and leg rise with a reach toward the feet. The knees bend slightly near the peak before the body returns to a long lying position; abdominal muscles flex the trunk while hip flexors raise the legs.
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  Legs · Beginner

  Walking Lunges

  A dynamic lower body exercise targeting the quadriceps, hamstrings, glutes, and calves. This movement involves stepping forward into a lunge position and then alternating legs as you move forward. It enhances balance, coordination, and functional strength.
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  Back · Beginner

  Standing Side Lat Stretch

  A flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
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  Back · Intermediate

  L Pull-Up

  An advanced bodyweight exercise that combines a pull-up with an isometric hold in an L-sit position. This exercise targets the upper back, biceps, core, and hip flexors, demanding significant strength and stability.
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  Abs · Beginner

  Seated Reverse Circle Crunches

  An abdominal exercise that targets the lower and upper abs, as well as the obliques. This exercise involves performing circular motions with your legs while maintaining a seated position, engaging your core muscles to stabilize your body.
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  Glutes · Beginner

  Glute Bridge

  A strength exercise that primarily targets the gluteal muscles, while also engaging the hamstrings and core. It is performed by lying on your back and lifting your hips towards the ceiling, creating a bridge-like position with your body.
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  Legs · Intermediate

  Box Jumps

  A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.

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.