Bodyweight exercises

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  Back · Intermediate

  Pull-Up with Platform Entry and Exit

  A compound bodyweight sequence linking support on a platform, an active entry pull, an unsupported descent and another ascent before returning to the platform.
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  Rear shoulders · Beginner

  Static Rear Deltoid Stretch

  A standing, self-assisted cross-body shoulder stretch in which the end position is held steadily for a set time. It targets the back of the shoulder, especially the rear deltoid, without external weights or repeated arm movements during the hold.
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  Back · Beginner

  Superman (Palms In)

  A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. The palms face one another, the arms are relatively narrow and the legs remain slightly apart, forming a distinct setup from the palms-down demonstration.
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  Abs · Beginner

  Bent-Leg Raised Crunch (Hands Behind Head)

  A bodyweight abdominal exercise with the bent legs held above the floor and the hands behind the head. It develops controlled trunk flexion through a short upper-body curl, unlike a full rise to sitting or a knee-tucking repetition.
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  Quads · Intermediate

  Tuck-to-L-Sit Knee Extension

  A bodyweight movement on straight-arm support handles. Straightening and re-bending the knees from a raised tuck changes the leg lever while the thighs stay elevated, challenging the quadriceps, hip flexors and trunk.
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  Abs · Intermediate

  Hanging Knees to Elbows (Continuous)

  A hanging core exercise in which the knees rise toward the elbows without a deliberate midpoint pause. The trunk rounds as the knees continue upward, distinguishing this version from the staged variation.
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  Glutes · Beginner

  Side Plank Clamshell (Moving Trunk)

  Combines repeated upper-knee opening with additional visible trunk movement in a supported side-plank position. This differs from the related variation that keeps the trunk comparatively steady.
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  Shoulders · Intermediate

  Pike Push-Up (Elbows Tucked)

  A bodyweight press from an inverted-V position with the hips raised. The elbows track closer to the trunk during the lowering and pressing phases than in the related elbows-out variation.
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  Back · Intermediate

  Prone Cobra Press-Up

  Raises and lowers the upper torso from a face-down floor position while the pelvis and legs remain comparatively low. Unlike the related Cobra Push-Up, this demonstration does not include a raised push-up-support phase.
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  Abs · Beginner

  Janda Sit Up (Partial Range)

  A floor-based trunk-curl variation with a shorter rise than the related elbows-to-knees demonstration. The upper torso lifts and returns under control without reaching the full top position of that related version.
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  Legs · Intermediate

  Jump Squat (Feet Turned Out)

  Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.
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  Full body · Advanced

  Burpee (Wider Stance, Shallower Squat)

  A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.
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  Calves · Beginner

  Foam Roller Calf Roll (Short Travel)

  A seated self-massage exercise for both calves using a foam roller and hand support. The pelvis moves through a shorter forward-and-back path than in the long-travel variation. This provides a more limited rolling range while retaining the same bilateral calf contact and supported setup.
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  Back · Intermediate

  Wide-Grip Pull-Up on Straight Bar

  A bodyweight vertical pull-up with a wide overhand grip. It develops back, biceps, and grip strength and is a distinct variation from wide-grip pull-ups performed on angled handles.
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  Back · Beginner

  Moving Child Pose

  A dynamic mobility variation of Child's Pose. It is used to explore comfortable movement through the shoulders, thoracic spine, hips, and back rather than holding a single static position.
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  Hamstrings · Beginner

  Dynamic Supine Hamstring Stretch

  A floor-based mobility exercise for the back of the thigh. Repeated, hand-assisted movement of one raised leg alternates a gentle hamstring stretch with a release, while the other leg and torso remain supported on the floor.
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  Abs · Beginner

  3/4 Sit-Up

  A bodyweight abdominal exercise that uses a partial sit-up range rather than a full transition to sitting. It targets the abdominal muscles through a controlled trunk-flexion variation.
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  Abs · Beginner

  Sitting Side Bend on a Chair

  A seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
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  Glutes · Beginner

  Glute Bridge Single Leg

  An advanced variation of the traditional glute bridge exercise that targets the gluteal muscles, hamstrings, and core. By performing the exercise on one leg, it increases the demand on balance and stability, enhancing unilateral strength and muscle activation.
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  Shoulders · Advanced

  Handstand Hold

  An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
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  Chest · Intermediate

  Dumbbell Deep Push Up

  An advanced variation of the traditional push-up that involves using dumbbells to increase the range of motion and engage the chest, shoulders, and triceps more intensely. This exercise enhances upper body strength, stability, and muscle definition.
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  Shoulders · Intermediate

  Wall Angel

  Designed to improve shoulder mobility, posture, and scapular stability. It targets the muscles of the upper back, shoulders, and chest by promoting proper alignment and movement patterns.
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  Triceps · Intermediate

  Reverse Hand Push-Up

  The Reverse Hand Push Up is a variation of the traditional push-up that targets the chest, triceps, and shoulders with an emphasis on wrist flexibility and forearm strength.
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  Legs · Advanced

  Running

  A cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various 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.