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Bodyweight Fitness

Beginner Bodyweight Strength Exercises

80 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(12)

Chest FlyChest Squeeze - IsometricKnee Push-UpPush-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Push-Up Hold

Middle Back(1)

Row (Vertical)

Upper Back(1)

Reverse Snow Angel

Lower Back(2)

SupermanSuperman Hold

Shoulders(1)

Prone Y Raise

Traps(2)

Scapular ShrugShoulder Shrug

Triceps(5)

Dip - BenchDip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension (Standing) - Resistance Band

Abs(26)

Bicycle CrunchCrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugElbow-to-Knee CrunchFlutter KickHeel Touch (Alternating)Hip Raise (Bent-Knee)Knee Tuck (Seated)Leg Pull-In (Flat Bench)Leg Raise (Lying)Leg TuckOblique Crunch (Decline)Pike-UpPlankReverse Crunch with Hip LiftScissor KickSit-UpSit-Up (Three-Quarter)Stomach VacuumToe Touch CrunchTuck Crunch

Obliques(4)

Oblique CrunchSide Bridge (Hip Lift)Side CrunchSide Jackknife

Core(1)

Bird Dog

Quads(10)

LungeLunge (Walking)Reverse LungeShrimp Squat (Beginner)Single-Leg BalanceSquatSquat (Full-Depth)Squat (Partial)Squat PulseWall Sit

Hamstrings(1)

Leg Curl (Prone)

Glutes(9)

Glute BridgeGlute Bridge (Incline)Glute Bridge HoldGlute KickbackLeg Lift (Glute Extension)Leg Raise (Quadruped)Shoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(1)

Calf Raise

Abductors(1)

Leg Raise (Side)

Hip Flexors(1)

Seated Leg Lift

Neck(2)

Neck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric