Bodyweight exercises

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  Full body · Advanced

  Burpee (Narrower Stance, Deeper Squat)

  A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper 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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  Glutes · Beginner

  Hip Hinge

  A fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
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  Abs · Beginner

  Barbell Rollout - Kneeling

  A core-strengthening exercise that targets the abdominals, obliques, and lower back. This movement involves rolling a barbell forward while maintaining a stable core, enhancing stability and strength in the midsection.
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  Legs · Beginner

  Rocking Frog

  A dynamic stretch exercise that targets the hips, groin, and lower back. It helps improve flexibility and mobility in these areas, making it beneficial for athletes and individuals looking to enhance their range of motion.
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  Chest · Advanced

  Shoulder Tap

  A plank-based core-stability exercise that alternates contact between a hand and the opposite shoulder. It trains anti-rotation control through the trunk alongside shoulder stability and weight transfer.
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  Legs · Intermediate

  Bulgarian Jump Squat

  A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.
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  Abs · Beginner

  Saw Plank

  An advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
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  Legs · Beginner

  Lizard Pose

  A yoga mobility posture that emphasizes the hip flexors, groin, and front of the hip. It is used to explore comfortable hip opening and lower-body flexibility in a low lunge position.
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  Chest · Beginner

  Elbow Out Chest Stretch

  A static stretch targeting the pectoral muscles, specifically designed to improve flexibility and range of motion in the chest and shoulders. This exercise is beneficial for individuals looking to enhance their posture and alleviate tension in the upper body.
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  Abs · Beginner

  Swiss Ball Plank

  A core stabilization exercise that enhances balance, strength, and endurance by engaging multiple muscle groups. It primarily targets the abdominal muscles, lower back, and shoulders while requiring coordination and control.
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  Legs · Beginner

  Side Lying Quadriceps Stretch

  A flexibility exercise targeting the quadriceps muscles located at the front of the thigh. This stretch is performed while lying on your side, allowing for a deep and controlled extension of the quadriceps, improving flexibility and reducing muscle tightness.
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  Legs · Advanced

  Broad Jump

  A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
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  Abs · Beginner

  Side Plank

  An isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
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  Abs · Beginner

  Seated Flutter Kick

  An abdominal exercise that targets the lower abs, hip flexors, and obliques. It involves performing a fluttering motion with the legs while seated, engaging the core muscles to maintain stability and control.
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  Legs · Intermediate

  Rear Lunge

  A lower body exercise targeting the quadriceps, hamstrings, glutes, and calves.
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  Abs · Beginner

  Upward Dog

  The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
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  Abs · Intermediate

  Hanging Half Windmill

  An advanced core exercise that targets the obliques, lower back, and hip flexors. It involves hanging from a bar and rotating the legs in a controlled manner to engage the core muscles effectively. This exercise requires significant upper body strength and core stability.
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  Legs · Beginner

  Assisted Pistol Squat

  A single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
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  Legs · Beginner

  Elliptical Trainer

  A stationary exercise machine used to simulate walking, running, or stair climbing without causing excessive pressure on the joints.
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  Glutes · Beginner

  Glute Bridge on Bench

  An effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.
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  Abs · Advanced

  Toe Touches

  A core exercise targeting the abdominal muscles, specifically the rectus abdominis. This exercise involves lying on your back and reaching your hands towards your toes, engaging the core to lift the shoulders off the ground.
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  Chest · Intermediate

  Chest Dips

  Dips on parallel bars target the chest, triceps, and shoulders. This compound exercise emphasizes the lower part of the pectoral muscles and helps in building upper body strength and mass. Proper form is crucial to maximize effectiveness and prevent injury.
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  Abs · Beginner

  Reverse Crunches

  An abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
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  Chest · Advanced

  Lean Planche

  An advanced bodyweight exercise that targets the shoulders, chest, and core.

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.