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.

  • Bird Dog Push-Up

    Bird Dog Push-Up is an advanced bodyweight pressing variation that combines a push-up with bird-dog-style limb control. It trains the chest, shoulders, triceps, core, balance, and coordination.
    TricepsBeginner

  • Machine Lying Crunch

    The Machine Lying Crunch is an abdominal exercise performed on a specialized machine designed to target the rectus abdominis. This exercise provides resistance to enhance muscle engagement and improve core strength.
    AbsBeginner

  • Lying Stright Leg Raise

    The Lying Straight Leg Raise is an effective exercise targeting the lower abdominal muscles. It involves lifting the legs while lying flat on your back, engaging the core to stabilize the body and control the movement. This exercise helps improve core strength and stability.
    AbsIntermediate

  • Hopping High Knee Tap

    The Hopping High Knee Tap is a dynamic cardio exercise that targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. It also engages the core for stability and balance. This exercise involves alternating high knee lifts with a hop, tapping each knee with the opposite hand.
    LegsBeginner

  • Sit Up

    Sit Up is a bodyweight abdominal exercise that moves the torso from lying to an upright seated position. It primarily trains trunk flexion and the anterior core, with hip flexors contributing to the movement.
    AbsBeginner

  • Pike Push-Up Between Chairs

    Pike Push-Up Between Chairs is a pike push-up variation using chairs as elevated supports. It retains the shoulder-dominant pressing angle while the support setup changes the available range and stability demand.
    ShouldersIntermediate

  • Wrist Push-Up

    Wrist Push-Up is a bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.
    ForearmsIntermediate

  • Stability Ball Crunch

    The Stability Ball Crunch is an effective core exercise that targets the abdominal muscles. By performing this exercise on a stability ball, you engage more muscle fibers and improve balance and coordination. This exercise primarily works the rectus abdominis, with secondary engagement of the obliques and transverse abdominis.
    AbsBeginner

  • Downward Dog

    The Downward Dog is a fundamental yoga pose that strengthens the upper body, stretches the hamstrings, calves, and spine, and improves overall flexibility. It is often used as a transitional pose in yoga sequences and can help improve posture and balance.
    LegsBeginner

  • TRX Biceps Curl

    The TRX Biceps Curl is a suspension training exercise that targets the biceps muscles. It utilizes body weight and gravity to provide resistance, enhancing strength and muscle endurance. This exercise is performed using TRX straps, which allow for a range of motion and require core stability.
    BicepsIntermediate

  • Decline Push-Up

    The Decline Push-Up is a bodyweight exercise that targets the upper chest, shoulders, and triceps by elevating the feet on a stable surface. This variation increases the difficulty compared to a standard push-up by shifting more weight onto the upper body.
    ChestIntermediate

  • Figure 4 Stretch on Chair

    The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
    GlutesBeginner

  • Hanging Knees to Elbows

    Hanging Knees to Elbows is a hanging core exercise performed on a pull-up bar with the knees moving toward the elbows. It emphasizes abdominal and hip-flexor strength while requiring grip and shoulder stability.
    AbsIntermediate

  • Seated Figure 4 Stretch

    The Seated Figure 4 Stretch is a flexibility exercise targeting the hip and gluteal muscles. It helps improve hip mobility and can alleviate lower back tension. This stretch is performed while seated, making it accessible and easy to integrate into a workout routine.
    GlutesBeginner

  • Weighted Back Extension

    The Weighted Back Extension is an exercise targeting the lower back, glutes, and hamstrings. It involves extending the spine against resistance, typically performed on a hyperextension bench with added weight for increased intensity.
    GlutesIntermediate

  • 90 To 90 Stretch

    90 To 90 Stretch is a seated hip-mobility exercise that alternates between two 90-degree leg positions. It focuses on the hip rotators and gluteal region.
    HipsBeginner

  • Lunge Stretch

    The Lunge Stretch is a dynamic exercise that targets the hip flexors, quadriceps, and glutes. It is effective for improving flexibility, balance, and overall lower body strength. This stretch is often used as part of a warm-up routine to prepare the body for more intense physical activity.
    LegsBeginner

  • Planche Push-Up

    The Planche Push-Up is an advanced bodyweight exercise that combines the planche hold with a push-up motion. It requires significant upper body strength, balance, and core stability. This exercise primarily targets the chest, shoulders, triceps, and core muscles.
    TricepsAdvanced

  • Scissors

    The Scissors exercise is a core-focused movement that targets the abdominal muscles, particularly the lower abs. It involves alternating leg movements that mimic the opening and closing of scissors, providing a dynamic challenge to stability and core strength.
    AbsBeginner

  • Full Planche

    The Full Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding your body parallel to the ground, supported only by your hands, with your arms straight and your legs extended behind you. This exercise primarily targets the shoulders, chest, core, and lower back.
    ShouldersAdvanced

  • Treadmill Climbing

    Treadmill Climbing is a cardiovascular exercise that simulates uphill walking or running. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability. This exercise is effective for improving cardiovascular endurance, burning calories, and enhancing leg strength.
    LegsBeginner

  • Ring Triceps Extension

    Ring Triceps Extension is a bodyweight triceps-isolation exercise performed with gymnastic rings. The suspension setup challenges elbow extension while requiring shoulder and core stability.
    TricepsBeginner

  • Bicycle Crunches

    Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
    AbsBeginner

  • Jump Rope

    Jump rope is a cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.
    LegsAdvanced