Bodyweight exercises
Bodyweight exercises need nothing but floor space and sometimes a bar or bench. Progress by slowing the lowering phase, adding reps, pausing at the hardest point or moving to a harder version, such as from incline push-ups to full push-ups.
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Core 42
- Ab Wheel Kneeling Rollout
- Ab Wheel Rollout
- Bicycle Crunch
- Bird Dog
- Body Saw
- Captains Chair Leg Raise
- Copenhagen Plank
- Copenhagen Plank Short-Lever
- Crunch
- Dead Bug
- Decline Bench Leg Raise
- Decline Sit-Up
- Dragon Flag
- Dragon Flag Negative
- Flutter Kick
- Hanging Knee Raise
- Hanging Leg Raise
- Hanging Oblique Knee Raise
- Hanging Windshield Wiper
- Hollow Body Hold
- Hollow Rock
- L-Sit
- Long-Lever Plank
- Lying Leg Raise
- Plank
- Plank Shoulder Tap
- Plank to Push-Up
- Reverse Crunch
- RKC Plank
- Russian Twist
- Scissor Kick
- Seated Knee Tuck
- Side Plank
- Side Plank with Hip Dip
- Sit-Up
- Stability Ball Rollout
- Stir the Pot
- Stir the Pot Plank
- Toe Touch
- Toes-to-Bar
- V-Sit Hold
- V-Up
Mobility 37
- 90-90 Hip Stretch
- Ankle Dorsiflexion Mobilization
- Arm Circles
- Butterfly Stretch
- Cat-Cow
- Childs Pose
- Cobra Stretch
- Couch Stretch
- Cross-Body Shoulder Stretch
- Deep Squat Hold
- Doorway Chest Stretch
- Downward Dog
- Foam Roll Calves
- Foam Roll Glutes
- Foam Roll IT Band
- Foam Roll Lats
- Foam Roll Quads
- Foam Roll Thoracic Spine
- Hip CARs
- Hip Circles
- Inchworm
- Kneeling Hip Flexor Stretch
- Leg Swings Front-to-Back
- Leg Swings Lateral
- Pigeon Pose
- Scorpion Stretch
- Seated Forward Fold
- Shoulder CARs
- Spiderman Lunge
- Standing Hamstring Stretch
- Standing Quad Stretch
- Thoracic Spine Rotation
- Thread the Needle
- Wall Calf Stretch
- Wall Slide
- Worlds Greatest Stretch
- Wrist Mobility Circles
Legs 25
- ATG Split Squat
- Bodyweight Bulgarian Split Squat
- Bodyweight Calf Raise
- Bodyweight Cossack Squat
- Bodyweight Cossack Squat Hold
- Bodyweight Lunge
- Bodyweight Reverse Lunge
- Bodyweight Squat
- Bodyweight Step-Up
- Copenhagen Adduction
- Jump Squat
- Pistol Squat
- Reverse Lunge
- Reverse Lunge to Knee Drive
- Shrimp Squat
- Side-Lying Hip Abduction
- Single-Leg Calf Raise
- Sissy Squat
- Sissy Squat Bodyweight
- Step-Down
- Tibialis Raise
- Walking Lunge
- Walking Lunge with Rotation
- Wall Sit
- Wall Sit March
Push 21
- Archer Push-Up
- Chest Dip
- Clap Push-Up
- Decline Push-Up
- Deficit Push-Up
- Diamond Push-Up
- Handstand Push-Up
- Hindu Push-Up
- Incline Push-Up
- Knee Push-Up
- Pike Push-Up
- Pseudo Planche Push-Up
- Push-Up
- Sphinx Push-Up
- Spiderman Push-Up
- Staggered Push-Up
- Triceps Bench Dip
- Typewriter Push-Up
- Weighted Bench Dip
- Weighted Push-Up
- Wide-Grip Push-Up
Pull 15
Hinge 13
Conditioning 13
Full body 6
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