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Bodyweight Fitness

Beginner Exercises

235 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(15)

Bench Press - Resistance BandChest Expansion Stretch (Elbows Back)Chest FlyChest Fly - Resistance BandChest 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

Lats(7)

Arm Swing Stretch (Dynamic)Child's Pose Lat StretchLat Foam RollingLat Stretch (Side-Lying)Lat Wall StretchLateral Trunk Stretch (Seated)Negative Pull-Up

Middle Back(7)

Foam Rolling (Rhomboids)Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)Spinal TwistUpper Back StretchUpper Back Stretch (Hands Clasped)

Upper Back(1)

Reverse Snow Angel

Lower Back(10)

Back ExtensionBackbend Stretch (Standing)Cat-CowChild's PoseKnee-to-Chest StretchLower Back Foam Rolling - Foam RollPelvic Tilt (Standing)Seated Spinal Twist StretchSupermanSuperman Hold

Shoulders(26)

Arm CircleArm Swing Drill (Kneeling)Chest/Shoulder Stretch (Partner-Assisted)Dynamic StretchElbow CircleExternal Rotation - Resistance BandFull Body CircleInternal Rotation - Resistance BandLateral Raise - Resistance BandOverhead Reach StretchParallel Bar Support HoldProne Y RaisePull Apart - Resistance BandReach (Overhead) StretchReverse Fly - Resistance BandSerratus Wall SlideShoulder CircleShoulder Dislocate - Resistance BandShoulder Extension StretchShoulder Press - Resistance BandShoulder RollShoulder Shrug CircleShoulder Stretch (Cross-Body)Shoulder Warm-up - Resistance BandWall ExtensionWrist Pull Stretch (Side)

Traps(5)

Row (Upright) - Resistance BandScapular Pull-UpScapular ShrugShoulder ShrugShoulder Shrug (Circular)

Biceps(2)

Bicep StretchBicep Stretch (Seated) - Partner Assisted

Triceps(10)

Dip - BenchDip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance BandTriceps Extension (Overhead) - Resistance BandTriceps Extension (Standing) - Resistance BandTriceps Stretch - OverheadTriceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(6)

Dead HangFinger Flexion and ExtensionForearm Stretch (Kneeling)Wrist CircleWrist Flexibility StretchWrist Forward and Back Bends

Abs(32)

Bicycle CrunchBodyweight Skill SequenceCrunchCrunch (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 Raise (Hip) - Parallel BarKnee Tuck (Seated)Leg Pull-In (Flat Bench)Leg Raise (Lying)Leg TuckMountain ClimberOblique Crunch (Decline)Pallof Press - Resistance BandPelvic TiltPike-UpPlankReverse Crunch with Hip LiftRing Pallof PressScissor KickSit-UpSit-Up (Three-Quarter)Stomach VacuumToe Touch CrunchTuck Crunch

Obliques(8)

Oblique CrunchSide BendSide Bend Stretch (Seated)Side Bridge (Hip Lift)Side CrunchSide JackknifeStanding Side Bend StretchTorso Twist

Core(1)

Bird Dog

Quads(30)

Butt Kick JumpCamel Pose (Ustrasana)Diagonal BoundFast SkippingHigh KneesJoggingJump (Rocket)Jump RopeJumping JacksLocust Pose (Half)LungeLunge (Walking)Quad Stretch (Side-Lying)Quadriceps Foam RollingQuadriceps Stretch (Prone)Reverse LungeRunningShrimp Squat (Beginner)SquatSquat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat PulseStanding Broad JumpStar JumpStep-UpTrail Running / WalkingWalkingWall Sit

Hamstrings(21)

Butt KickForward Bend (Seated, Leg Grab)Good Morning - Resistance BandHamstring Curl (Seated) - Resistance BandHamstring Foam Rolling - Foam RollHamstring Stretch (90/90)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)InchwormLeg Curl (Prone)Leg Swing (Forward)Nordic Hamstring Curl (Assisted)Pike StretchPull-Through - Resistance BandRunner's Lunge StretchSeated Straddle StretchSprint Start (3-Point)Toe Touch StretchWall Acceleration Drill

Glutes(18)

Figure Four Stretch (Supine)Foam Rolling (Piriformis)Glute BridgeGlute Bridge (Incline)Glute Bridge HoldGlute KickbackGlute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Hip Extension - Resistance BandHip Lift - Resistance BandKnee-Across-Body StretchKnee-To-Chest Stretch (Single)Leg Lift (Glute Extension)Leg Raise (Quadruped)Pelvic Tilt BridgeShoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(11)

Ankle CircleCalf Foam RollingCalf RaiseCalf Raise - Resistance BandCalf Stretch (Seated)Calf Stretch (Toes Elevated)Knee CircleSoleus & Achilles StretchToe Flexion and ExtensionWall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(6)

Adductor Foam RollingAdductor Stretch (Side-Lying)Butterfly StretchCariocaGroin and Back StretchHip Adduction - Resistance Band

Abductors(8)

Hip CircleHip Circle (Prone)IT Band Foam RollingLeg Raise (Side)Lying Cross StretchLying Crossover StretchMonster Walk - Resistance BandWindmill Stretch

Hip Flexors(6)

Hip Flexion - Resistance BandHip Flexor StretchHip Flexor Stretch (Kneeling)Kneeling Hip Flexor StretchLeg Swing (Front & Side)Lunge Stretch (Kneeling)

Neck(5)

Chin-to-Chest StretchNeck Exercise (Front/Back) - IsometricNeck Exercise (Side) - IsometricNeck Movement (Three-Plane)Neck Stretch (Lateral)