Bodyweight
Bodyweight exercises need no equipment, so you can train at home, in a park or while travelling. Push-ups, squats, lunges, planks and pull-ups are the foundation, and you can make them harder by changing the leverage, the tempo or elevating the feet. It is a sensible starting point for beginners because you learn to control your body before picking up weights. Choose an exercise below to see photos and instructions.
111 exercises
- 3/4 Sit-Up
- 90/90 Hamstring
- Air Bike
- All Fours Quad Stretch
- Alternate Heel Touchers
- Bench Dips
- Bench Jump
- Bent-Knee Hip Raise
- Body-Up
- Body Tricep Press
- Bodyweight Squat
- Bottoms Up
- Butt-Ups
- Butt Lift (Bridge)
- Chin-Up
- Clock Push-Up
- Close-Grip Push-Up off of a Dumbbell
- Cocoons
- Cross-Body Crunch
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Crunches
- Dead Bug
- Decline Crunch
- Decline Oblique Crunch
- Decline Reverse Crunch
- Dips - Triceps Version
- Double Leg Butt Kick
- Elbow to Knee
- Fast Skipping
- Flat Bench Leg Pull-In
- Flat Bench Lying Leg Raise
- Flutter Kicks
- Freehand Jump Squat
- Frog Sit-Ups
- Front Leg Raises
- Glute Kickback
- Gorilla Chin/Crunch
- Groiners
- Handstand Push-Ups
- Hanging Leg Raise
- Hanging Pike
- Hip Circles (prone)
- Hyperextensions With No Hyperextension Bench
- Inchworm
- Incline Push-Up
- Incline Push-Up Close-Grip
- Incline Push-Up Medium
- Incline Push-Up Reverse Grip
- Incline Push-Up Wide
- Isometric Chest Squeezes
- Isometric Neck Exercise - Front And Back
- Isometric Neck Exercise - Sides
- Isometric Wipers
- Jackknife Sit-Up
- Janda Sit-Up
- Knee Circles
- Knee Tuck Jump
- Lateral Bound
- Leg Lift
- Leg Pull-In
- Lower Back Curl
- Lying Crossover
- Lying Glute
- Lying Prone Quadriceps
- Natural Glute Ham Raise
- Oblique Crunches
- Oblique Crunches - On The Floor
- Overhead Triceps
- Plank
- Plyo Push-up
- Pullups
- Push-Up Wide
- Push-Ups - Close Triceps Position
- Push-Ups With Feet Elevated
- Push Up to Side Plank
- Pushups
- Pushups (Close and Wide Hand Positions)
- Rear Leg Raises
- Reverse Crunch
- Rocket Jump
- Russian Twist
- Scissor Kick
- Scissors Jump
- Seated Biceps
- Seated Flat Bench Leg Pull-In
- Seated Front Deltoid
- Seated Glute
- Seated Leg Tucks
- Side Bridge
- Side Jackknife
- Side Leg Raises
- Single-Arm Push-Up
- Single Leg Butt Kick
- Single Leg Glute Bridge
- Sit-Up
- Spider Crawl
- Split Jump
- Standing Hip Circles
- Standing Long Jump
- Standing Towel Triceps Extension
- Star Jump
- Step-up with Knee Raise
- Stomach Vacuum
- Superman
- Toe Touchers
- Tuck Crunch
- V-Bar Pullup
- Wide-Grip Rear Pull-Up
- Wind Sprints
- Wrist Circles