Bodyweight exercises

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  Abs · Beginner

  Abdominal Vaccum

  The abdominal vacuum is an isometric exercise that targets the transverse abdominis, the deep core muscle responsible for stabilizing the spine and maintaining internal abdominal pressure.
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  Chest · Intermediate

  Push-Up on Parallel Bars

  A compound upper body exercise that primarily targets the chest, triceps, and shoulders.
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  Abs · Beginner

  TRX Single Leg Bird Dog

  A compound exercise that targets the core, glutes, and shoulders, enhancing stability and balance. Utilizing the TRX suspension trainer, this exercise requires coordination and control as you extend opposite limbs while maintaining a stable core.
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  Chest · Intermediate

  Wide Hand Push-Up

  A bodyweight pressing exercise with the hands wider than shoulder-width. It trains the chest, anterior deltoids, and triceps while the trunk muscles stabilize the body; the wider hand position distinguishes it from a standard push-up.
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  Abs · Beginner

  Standing Russian Twist

  A core exercise that targets the oblique muscles and improves rotational strength and stability. This exercise is performed while standing, which engages the lower body and enhances balance.
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  Triceps · Advanced

  Muscle-up

  An advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination.
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  Abs · Beginner

  Janda Sit Up (Elbows to Knees)

  A floor-based trunk-rise variation shown with the elbows reaching the knees at the top. Compared with the related partial-range version, the torso travels farther before returning to the floor.
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  Glutes · Intermediate

  Frog Pump

  An effective glute activation exercise that targets the gluteus maximus, medius, and minimus.
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  Legs · Intermediate

  Stabillity Ball Wall Squat

  The Stability Ball Wall Squat is an exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It involves using a stability ball placed between your lower back and a wall to perform a squat with added support and balance challenge.
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  Glutes · Intermediate

  Band Reverse Hyperextension

  An exercise targeting the lower back, glutes, and hamstrings. It involves extending the hips while lying face down on a bench or platform, using resistance bands to add tension and improve muscle activation.
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  Triceps · Advanced

  Weighted Muscle-Up

  An advanced compound exercise that combines a pull-up and a dip, performed with additional weight. It targets the upper body, primarily engaging the latissimus dorsi, biceps, triceps, chest, shoulders, and core muscles. This exercise requires significant strength, coordination, and technique.
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  Legs · Intermediate

  Pistol Box Squat

  A unilateral lower body exercise that targets the quadriceps, glutes, hamstrings, and core.
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  Chest · Intermediate

  Kneeling Wide Push-Up

  The Kneeling Wide Hand Push Up is a bodyweight exercise targeting the chest, shoulders, and triceps. By performing this exercise on your knees with a wide hand placement, it reduces the load compared to a standard push-up, making it suitable for beginners or as a warm-up for more advanced athletes.
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  Abs · Beginner

  Lying Spinal Twist

  A flexibility exercise that targets the lower back, hips, and obliques. It is performed on the floor and helps improve spinal mobility and relieve tension in the back muscles.
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  Legs · Beginner

  Jumping Jacks

  A full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.
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  Legs · Intermediate

  Pogo Jumps

  A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.
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  Legs · Beginner

  Butterfly Stretch

  A flexibility exercise targeting the inner thighs, hips, and groin. It is commonly used to improve range of motion and reduce tension in the lower body, making it beneficial for athletes and individuals looking to enhance their flexibility.
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  Glutes · Intermediate

  Back Extension With Dumbbell

  An exercise targeting the lower back muscles, specifically the erector spinae. It also engages the glutes and hamstrings. This exercise helps improve posture and strengthen the posterior chain.
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  Back · Beginner

  Superman (Palms Down)

  A dynamic prone bodyweight exercise for the spinal extensors, glutes and supporting posterior-chain muscles. This demonstration combines palms facing the floor, a wider arm position and legs held together, distinguishing it from the palms-in variation.
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  Forearms · Intermediate

  Dead Hang

  A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.
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  Chest · Intermediate

  Ring Push-Up

  The Ring Push Up is an advanced upper body exercise that targets the chest, shoulders, and triceps while engaging the core for stability. It involves performing push-ups using gymnastic rings, which adds an element of instability, requiring greater muscle activation and control.
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  Abs · Beginner

  Bear Plank

  A bodyweight core-stability hold performed from a quadruped position with the knees hovering close to the floor. It trains the abdominals, shoulders, and quadriceps while developing full-body control.
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  Back · Intermediate

  Inverted Row (Australian)

  The Inverted Row, also known as the Australian Pull-Up, is a bodyweight exercise that targets the upper back, shoulders, and biceps.
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  Legs · Intermediate

  Smith Zercher Squat

  A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.

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.