Bodyweight Fitness

Intermediate Exercises

85 exercises

Chest(9)

Plyometric Push-Up Push-Up - Rings Push-Up - Suspension Trainer Push-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Wrist Elevated)Push-Up To Side Plank Push-Up Wiper - Isometric

Lats(12)

Archer Row - Rings Chin-Up Hang (Arch)Hang (One-Arm) - Pull-Up Bar Ice Cream Maker (Tuck) - Rings Muscle-Up Negative - Ring Pull-Up Pull-Up (Alternating Front/Back)Pull-Up (Mixed Grip)Pull-Up (Side-to-Side)Pull-Up (V-Bar)Row (One-Arm) - Rings

Lower Back(1)

Bench Hyperextension

Shoulders(6)

Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Inverted Hang - Rings Pike Push-Up (Single-Leg)Ring Support Hold

Biceps(1)

Brachialis Self-Myofascial Release - Foam Roll

Triceps(5)

Dip - Rings Dip (Parallel Bar)Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)

Abs(18)

Bodyline Stability Drill Chin-Up (Crunch)Crane Pose (Bakasana)Decline Crunch Fallout - Suspension Trainer Hanging Knee Raise Hollow Body Hold Jackknife Sit-Up Janda Sit-Up Knee Raise (Alternating, Hanging)L-Sit (Single-Leg Foot-Supported)L-Sit Hold (Foot-Supported)Plank (One-Arm)Plank (Shoulder Taps)Reverse Crunch - Suspension Trainer Reverse Crunch (Decline)Sit-Up (Butterfly)Spider Crawl

Obliques(1)

Quads(19)

Burpee Butt Kick Jump (Single-Leg)Frog Stand Hop (Frog)Jump (Box)Jump (Knee Tuck)Jump Squat - Body Only Leg Lift (Front Scale)Quad Stretch Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Intermediate)Split Jump Split Squat Split Squat - Suspension Trainer Split Squat (Bulgarian)Squat (Dynamic Mobility) - Body Only Squat Jump Standing Broad Jump (Lateral)

Hamstrings(6)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Pancake Stretch Reverse Hyperextension - Bench World's Greatest Stretch

Glutes(3)

Glute Bridge (Single-Leg)Lunge (Curtsy)Reverse Plank

Calves(1)

Foam Rolling (Peroneal)

Adductors(3)

Adductor Stretch (Partner-Assisted)Bound (Lateral)Groiner