Body weight exercises.
1333 exercises you can do with body weight, each with an animation, muscles worked and form cues.
Wheel Run
Cardio · Body weight
Cat Cow Stretch
Waist · Erector Spinae · Body weight
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Body Up
Upper Arms · Body weight
Push-up Pull
Chest · Body weight
Seated Foot Slide
Calves · Body weight
Scapula Retraction Protraction
Back · Body weight
Push and Pull Bodyweight
Chest · Body weight
Lying Leg Hip Side Raise on Floor
Iliopsoas · Obliques · Body weight
Isometric Wipers
Chest · Pectoralis Major Sternal Head · Body weight
Swing 360
Cardio · Body weight
Hip Circles Stretch
Hips · Adductor Brevis · Body weight
Dynamic Back Stretch
Back · Latissimus Dorsi · Body weight
Seated Underhand Arm Circle on a Chair
Shoulders · Body weight
Stepback Pulldown
Plyometrics · Body weight
Quickly Swing Arms in place
Shoulders · Deltoid Anterior · Body weight
Worlds Greatest Stretch
Stretching · Body weight
Arms Apart Circular Toe Touch
Hips · Waist · Body weight
Bridge - Mountain Climber (Cross Body)
Waist · Obliques · Body weight
Bodyweight Wood Chop Squat
Waist · Body weight
Bodyweight Squatting Row
Back · Infraspinatus · Body weight
Seated Lower Back Stretch
Back · Latissimus Dorsi · Body weight
Shoulder - Transverse Abduction
Shoulders · Body weight
Squat Mobility Twist
Waist · Body weight
Flexion And Extension Hip Stretch
Hips · Gluteus Maximus · Body weight
Wall Press Heel Tap
Hips · Body weight
Scissors (advanced)
Gluteus Medius · Rectus Abdominis · Body weight
Kneeling Leg Half Circle
Hips · Adductor Brevis · Body weight
Lying Toe Tap
Hips · Body weight
Palm-up Palm-down Rotation
Shoulders · Body weight
Side-to-Side Toe Touch
Waist · Body weight
Toy Soldier Dynamic Stretch
Stretching · Body weight
Side Plank Pull
Waist · Body weight
Circles Knee Stretch
Calves · Gastrocnemius · Body weight
Bent Over Twist
Waist · Obliques · Body weight
Bar Close Grip Biceps Curl
Upper Arms · Body weight
Bar Biceps Curl
Upper Arms · Body weight
Back lever
Back · Erector Spinae · Body weight
Balance Board
Calves · Adductor Longus · Body weight
Assisted Pistol Squat with Bed Sheet
Thighs · Gluteus Maximus · Body weight
Assisted Chin-up (squat position)
Back · Body weight
Assisted Chin up (low bar position)
Back · Body weight
Arm Slingers Hanging Straight Legs
Waist · Iliopsoas · Body weight
Assisted Bulgarian Split Squat
Thighs · Body weight
Around the World Superman Hold
Hips · Erector Spinae · Body weight
Around the World Superman
Hips · Body weight
Arm slingers Hanging Bent Knee Legs
Waist · Rectus Abdominis · Body weight
Arm Circles
Shoulders · Deltoid Anterior · Body weight
Archer Push-up
Chest · Body weight
Ankle Circles
Calves · Gastrocnemius · Body weight
Archer Pull-up
Back · Body weight
Alternate Toe Tap Leg Lift
Hips · Iliopsoas · Body weight
Alternating Superman
Hips · Body weight
Alternating Step Out
Plyometrics · Body weight
All Fours Squad Stretch
Thighs · Body weight
Backwards Run
Cardio · Body weight
Assault Run
Cardio · Body weight
Back And Forth Step
Cardio · Body weight
Backward Jump
Plyometrics · Body weight
Alternate High Hop
Plyometrics · Body weight
Arms Stretch On A Support
Upper Arms · Body weight
Arm Down Rotator Stretch
Shoulders · Body weight
Ankle - Plantar Flexion
Calves · Body weight
Arm Up Rotator Stretch
Shoulders · Body weight
Ankle - Dorsal Flexion
Calves · Body weight
Alternate Shoulder Flexion Back to Wall
Shoulders · Body weight
Adduction Of Arm In Back Stretch
Back · Body weight
Animal Resting Yoga Pose
Stretching · Body weight
Adduction Hand With Elbow Extended Stretch
Forearms · Body weight
Alternate Sprinter Lunge
Gluteus Maximus · Quadriceps · Body weight
Across Chest Shoulder Stretch
Shoulders · Deltoid Posterior · Body weight
Alternate Oblique Crunch
Waist · Obliques · Body weight
Above Head Chest Stretch
Chest · Pectoralis Major Clavicular Head · Body weight
Alternate Leg Raise with Head-up
Waist · Iliopsoas · Body weight
Alternate Heel Touchers
Waist · Obliques · Body weight
Air bike
Waist · Obliques · Body weight
90 Degree Heel Touch
Waist · Rectus Abdominis · Body weight
3/4 Sit-up
Waist · Body weight
45 degrees Back Extension
Hips · Erector Spinae · Body weight
Bottoms Up
Waist · Rectus Abdominis · Body weight
Decline Push Up
Chest · Pectoralis Major Clavicular Head · Body weight
Sumo Squat
Thighs · Gluteus Maximus · Body weight
Jump Split
Plyometrics · Body weight
Front Plank
Waist · Rectus Abdominis · Body weight
Straight Arms Backward Chest Stretch
Chest · Body weight
Bodyweight Squat
Thighs · Gluteus Maximus · Body weight
Cat Stretch
Back · Erector Spinae · Body weight
Side Plank
Waist · Obliques · Body weight
Abdominal 4 points
Waist · Body weight
Seated Chest Clam
Chest · Deltoid Anterior · Body weight
Kneeling Pulse
Hips · Erector Spinae · Body weight
Side Lying Scissors
Hips · Gluteus Medius · Body weight
Seated Sky Look
Chest · Deltoid Anterior · Body weight
Landmine Deadlift
Hips · Body weight
Alternate Punching
Chest · Shoulders · Body weight
Static Position Seated Back
Body weight
Static Position Lying Front
Body weight
Lying Leg Tuck Hip Stretch wth Overhead Hands
Back · Hips · Body weight
Lying Leg Tuck Hip Stretch
Hips · Thighs · Body weight
Lying Leg Tuck Hip Twist Stretch
Chest · Hips · Body weight
Hands Clasped Circular Toe Touch
Hips · Waist · Body weight
Assisted Commando Pull up
Back · Waist · Body weight
Bodyweight Elevanted Heel Squat
Calves · Hips · Body weight
Cobra Push up
Chest · Hips · Body weight
Commando Pull up
Back · Waist · Body weight
Front Lever Reps
Back · Waist · Body weight
Impossible dips
Upper Arms · Waist · Body weight
Kneeling Cobra Push up
Chest · Hips · Body weight
Kneeling Rotational Push Up
Chest · Waist · Body weight
L-Pull-Up
Back · Waist · Body weight
Oblique V up on Floor
Hips · Waist · Body weight
Rotational Push Up
Chest · Waist · Body weight
Step up on Chair
Hips · Thighs · Body weight
Boxer Shuffle
Hips · Thighs · Body weight
Warrior Pose
Back · Hips · Body weight
Warming-up in Lunge (five)
Back · Hips · Body weight
Warming-up in Lunge (six)
Hips · Thighs · Body weight
Standing Side Stretch
Back · Waist · Body weight
Standing Balance Outer Hip Stretch
Hips · Thighs · Body weight
Skin the cat
Back · Waist · Body weight
Sitting Sumo Mobility Stretch
Back · Thighs · Body weight
Pike to Cobra Push-up
Chest · Hips · Body weight
Lateral Bend Lying Down
Back · Waist · Body weight
Front Hamstring Stretch
Hips · Thighs · Body weight
Flag
Upper Arms · Waist · Body weight
Downward Facing Dog Toe Touch
Back · Hips · Body weight
Downward Facing Dog Spine Mobility
Back · Hips · Body weight
Downward Facing Dog
Back · Chest · Body weight
Body Extension
Hips · Thighs · Body weight
Bridge Pose Yoga Stretch
Hips · Thighs · Body weight
Split Jump to Box
Hips · Thighs · Body weight
Front Groin Kick Kickboxing (with boxing bag)
Plyometrics · Body weight
Forward Jump
Plyometrics · Body weight
Front Kick Kickboxing (with boxing bag)
Plyometrics · Body weight
Front Snap Kick Kickboxing (with boxing bag)
Plyometrics · Body weight
Front Plank Walkout
Plyometrics · Body weight
Handstand Walk
Shoulders · Deltoid Anterior · Body weight
High Knee Sprints
Cardio · Body weight
Incline Push Up Depth Jump
Chest · Pectoralis Major Sternal Head · Body weight
Hook Kick Kickboxing (with boxing bag)
Plyometrics · Body weight
Hook Kick Kickboxing (with partner)
Plyometrics · Body weight
Jab. Boxing
Plyometrics · Body weight
Jack Burpee
Cardio · Body weight
Jump Shrug
Thighs · Adductor Magnus · Body weight
Jump Split with Hands on Hip
Plyometrics · Body weight
Jump Step Jump
Plyometrics · Body weight
Jumping Pull up
Back · Body weight
Jumping Pistol Squat
Plyometrics · Body weight
Jumping Single Leg Lunge
Plyometrics · Body weight
Kick Through Push-up
Plyometrics · Body weight
Knee Tuck Jump
Plyometrics · Body weight
Leg Lift to Chest Front Plank
Plyometrics · Body weight
Left Hook. Boxing
Plyometrics · Body weight
Lateral Walk Push-up
Chest · Body weight
Monster Walk
Hips · Gluteus Medius · Body weight
Mountain Climber Jump
Plyometrics · Body weight
Mountain Climber Slide with Towel
Plyometrics · Body weight
Push to Run
Cardio · Body weight
Push-up Toe Touch
Plyometrics · Body weight
Quick Feet Run
Cardio · Body weight
Rocket Jump
Thighs · Body weight
Right Uppercut. Boxing
Plyometrics · Body weight
Shoulder Tap Push up
Chest · Body weight
Side Kick Burpee
Plyometrics · Body weight
Side Bear Crawl
Plyometrics · Body weight
Single Leg Butt Kick
Plyometrics · Body weight
Single Leg Jumping Glute Bridge
Plyometrics · Body weight
Single Leg Hip Thrust Jump
Plyometrics · Body weight
Single Leg Stride Jump
Plyometrics · Body weight
Single Leg Vertical Jump
Plyometrics · Body weight
Ski Step
Cardio · Body weight
Skater Hops
Cardio · Body weight
Skips
Plyometrics · Body weight
Squat to Overhead Reach
Plyometrics · Body weight
Squat Tuck Jump
Plyometrics · Body weight
Squat to Overhead Reach with Twist
Plyometrics · Body weight
Standing Scissors
Plyometrics · Body weight
Trap Bar Jump Squat
Hips · Body weight
Wall Walks
Plyometrics · Body weight
Wide Stance Jump Squat to Narrow Stance Jump Squat
Hips · Body weight
ZigZag Hopes
Plyometrics · Body weight
Assisted One Leg Extension
Hips · Body weight
Back Slaps Wrap Arround Stretch
Back · Infraspinatus · Body weight
Bent Arm Chest Stretch
Chest · Deltoid Anterior · Body weight
Butterfly Yoga Pose
Thighs · Brachialis · Body weight
Child to Cobra Pose
Stretching · Body weight
Crocodile Yoga Pose
Stretching · Body weight
Cross over shoulder stretch
Back · Body weight
Crossover Reverse Lunge
Thighs · Body weight
Crouching Heel Back Calf Stretch
Calves · Body weight
Dip Hold
Chest · Body weight
Double Lean Back Quadriceps Stretch
Thighs · Body weight
Elbow - Flexion
Upper Arms · Body weight
Elbow Out Rotator Stretch
Shoulders · Body weight
Fingers Down Forearm Stretch
Forearms · Brachialis · Body weight
Frog planche
Waist · Obliques · Body weight
Bulgarian Split Squat
Gluteus Maximus · Quadriceps · Body weight
Bulgarian Split Squat with Chair
Thighs · Gluteus Maximus · Body weight
Butt ups
Waist · Body weight
Brachialis Pull up
Forearms · Body weight
Brachialis Narrow Pull ups
Upper Arms · Body weight
Bodyweight Windmill
Waist · Obliques · Body weight
Bodyweight Walking Calf Raise
Calves · Body weight
Bodyweight Wall Squat
Thighs · Gluteus Maximus · Body weight
Bodyweight Swing
Hips · Body weight
Bodyweight Step-up on Stepbox
Thighs · Gluteus Maximus · Body weight
Bodyweight Svend Press
Chest · Body weight
Bodyweight Standing Sissy Squat
Thighs · Body weight
Bodyweight Standing Row (with towel)
Back · Infraspinatus · Body weight
Bodyweight Standing Row
Back · Infraspinatus · Body weight
Bodyweight Standing Pulse Calf Raise
Calves · Gastrocnemius · Body weight
Bodyweight Standing One Arm Row
Back · Infraspinatus · Body weight
Bodyweight Standing One Arm Row (with towel)
Back · Infraspinatus · Body weight
Bodyweight Standing Oblique Twist
Waist · Body weight
Bodyweight Standing Military Press Wall Supported
Shoulders · Deltoid Anterior · Body weight
Bodyweight Standing Calf Raise
Calves · Gastrocnemius · Body weight
Bodyweight Standing Military Press
Shoulders · Body weight
Bodyweight Standing Close-grip Row
Back · Infraspinatus · Body weight
Bodyweight Standing Close-grip One Arm Row
Back · Infraspinatus · Body weight
Bodyweight Standing Around World Wall Supported
Shoulders · Deltoid Anterior · Body weight
Bodyweight Squatting Row (with towel)
Back · Infraspinatus · Body weight
Bodyweight Single Leg Wall Squat
Thighs · Body weight
Bodyweight Single Leg RDL
Hips · Body weight
Bodyweight Side Lying Biceps Curl
Upper Arms · Body weight
Bodyweight Single Leg Deadlift
Thighs · Gluteus Maximus · Body weight
Bodyweight Shrug
Back · Trapezius Upper Fibers · Body weight
Bodyweight Row in Doorway
Back · Infraspinatus · Body weight
Bodyweight Rear Lunge
Thighs · Gluteus Maximus · Body weight
Bodyweight Pulse Squat
Gluteus Maximus · Quadriceps · Body weight
Bodyweight Overhead Squat
Thighs · Gluteus Maximus · Body weight
Bodyweight Lying Prone Ys
Back · Body weight
Bodyweight Kneeling Hold to Stand
Thighs · Gluteus Maximus · Body weight
Bodyweight Kneeling Triceps Extension
Upper Arms · Triceps Brachii · Body weight
Bodyweight Kneeling Sissy Squat
Thighs · Quadriceps · Body weight
Bodyweight Incline Side Plank
Waist · Obliques · Body weight
Bodyweight Good Morning
Hips · Body weight
Bodyweight Forward Lunge (Smaller Stance Upright Torso)
Thighs · Quadriceps · Body weight
Bodyweight Bent Over Rear Delt Fly
Shoulders · Body weight
Bodyweight Forward Lunge (Hinge at Hips)
Gluteus Maximus · Quadriceps · Body weight
Bodyweight B Stance Good Morning
Hips · Body weight
Bird Dog Push-Up
Chest · Body weight
Biceps Curl with Bed Sheet
Upper Arms · Biceps Brachii · Body weight
Biceps Leg Concentration Curl
Upper Arms · Biceps Brachii · Body weight
Bent over Row with Towel
Back · Body weight
Bent Arms Chin-up
Back · Body weight
Bench Reverse Crunch Circle
Adductor Brevis · Adductor Longus · Body weight
Bench Pull-ups
Back · Latissimus Dorsi · Body weight
Bench Dip on Stability Ball
Upper Arms · Triceps Brachii · Body weight
Bench Hip Extension
Hips · Gluteus Maximus · Body weight
Bench Dip with legs on bench
Upper Arms · Triceps Brachii · Body weight
Bench Dip (knees bent)
Upper Arms · Triceps Brachii · Body weight
Front and Back Neck Stretch
Neck · Sternocleidomastoid · Body weight
Full planche
Waist · Rectus Abdominis · Body weight
Handboard Hang with 90 Degree Elbow
Forearms · Body weight
Hamstring Stretch
Thighs · Hamstrings · Body weight
Handboard Slope Hang
Forearms · Body weight
Handstand
Upper Arms · Triceps Brachii · Body weight
Hangback Bar Stretch
Back · Infraspinatus · Body weight
Hip Abduction With Flexion In Front Stretch
Hips · Body weight
Hip - Medial Rotation (Internal Rotation)
Hips · Body weight
Kneeling Back Rotation Stretch
Back · Erector Spinae · Body weight
Knee - Extension
Thighs · Body weight
Kneeling Lat Stretch
Back · Latissimus Dorsi · Body weight
Kneeling Hip Flexor Stretch
Hips · Gluteus Maximus · Body weight
L-Sit on Floor
Iliopsoas · Quadriceps · Body weight
Lying Knee To Chest Stretch
Hips · Gluteus Maximus · Body weight
Lying Neck Extension Stretch
Neck · Body weight
Neck Extension Stretch
Neck · Body weight
Open Book Stretch
Waist · Deltoid Anterior · Body weight
Over Head Straight Arm Stretch
Chest · Body weight
Overhead Triceps Stretch
Upper Arms · Triceps Brachii · Body weight
Pigeon Hip Stretch
Hips · Adductor Brevis · Body weight
Plow Yoga Pose
Waist · Obliques · Body weight
Prayer Squat Yoga Pose
Stretching · Body weight
Quadriceps Stretch On Box
Thighs · Body weight
PVC Front Rack Stretch
Back · Infraspinatus · Body weight
Reaching upper back stretch
Back · Body weight
Reach up back stretch
Back · Body weight
Rear Deltoid Stretch
Shoulders · Deltoid Posterior · Body weight
Recumbent Knee Flexor Stretch With Towel
Thighs · Body weight
Reverse Plank with Leg Lift
Iliopsoas · Quadriceps · Body weight
Roll-overs into V-sits
Hips · Body weight
Runners Stretch
Thighs · Gastrocnemius · Body weight
Rotating Stomach Stretch
Waist · Obliques · Body weight
Scapula Elevation Depression
Back · Body weight
Scorpion Stretch
Stretching · Body weight
Seal Push up
Back · Body weight
Seated Neck Side Stretch
Stretching · Body weight
Seated Shoulder Flexor Depresor Retractor Stretch Bent Knee
Brachialis · Brachioradialis · Body weight
Shoulder - Abduction
Shoulders · Body weight
Seated Wide Angle Pose Sequence
Thighs · Erector Spinae · Body weight
Shoulder - Lateral Rotation (External Rotation)
Shoulders · Body weight
Shoulder - Transverse Extension
Shoulders · Body weight
Shoulder - Transverse Flexion
Shoulders · Body weight
Shoulder Stretch With Towel Behind The Back
Shoulders · Body weight
Shoulder Stretch Behind the Back
Shoulders · Deltoid Posterior · Body weight
Side Lat Stretch
Back · Body weight
Side Neck Stretch
Neck · Sternocleidomastoid · Body weight
Single Leg Stand
Plyometrics · Body weight
Sitting Foot To Chest Buttocks Stretch
Hips · Body weight
Sitting Bent Over Back Stretch
Back · Erector Spinae · Body weight
Sitting Side Reach Stretch
Back · Body weight
Sitting Wide Leg Adductor Stretch
Hips · Adductor Brevis · Body weight
Spine (Lumbar) - Extension
Hips · Body weight
Spine Backbend Stretch
Hips · Erector Spinae · Body weight
Squat mobility Complex
Thighs · Gluteus Maximus · Body weight
Stalder Press
Upper Arms · Body weight
Standing Balance Quadriceps Stretch
Thighs · Quadriceps · Body weight
Standing Lateral Stretch
Back · Latissimus Dorsi · Body weight
Standing Leg Tuck Hip Stretch
Hips · Body weight
Standing Reverse Shoulder Stretch
Shoulders · Body weight
Standing Quadriceps Stretch
Thighs · Quadriceps · Body weight
Standing Toe Up Hamstring Stretch
Thighs · Body weight
Straddle planche
Waist · Body weight
Superman Chest Stretch
Hips · Deltoid Anterior · Body weight
Supination Bar Suspension Stretch
Upper Arms · Body weight
Tiger Tail Forearm
Forearms · Body weight
Tiger Tail Hamstring
Thighs · Body weight
Trap and Neck Stretch
Back · Body weight
Triceps Dip Stretch
Upper Arms · Deltoid Anterior · Body weight
Warrior II Yoga Pose
Stretching · Body weight
Wrist - Flexion
Forearms · Body weight
Walking High Knees Lunge
Cardio · Body weight
Crab Pose
Stretching · Body weight
Spine Stretch Forward
Hips · Iliopsoas · Body weight
Slopes Towards Stretch
Back · Latissimus Dorsi · Body weight
Side Lying Internal Rotation
Shoulders · Body weight
Seated Calf Stretch
Calves · Gastrocnemius · Body weight
Quadriceps stretch
Thighs · Quadriceps · Body weight
Quadriceps lying stretch
Thighs · Quadriceps · Body weight
Plyo Side Lunge Stretch
Gluteus Maximus · Quadriceps · Body weight
Namaskarasana Yoga Pose
Stretching · Body weight
Modified Hindu Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Lying Single Leg Hamstring Stretch against Wall
Stretching · Body weight
Low Lunge
Stretching · Body weight
JackKnife
Stretching · Body weight
Hip Flexor Stretch Rear foot elevated
Hips · Gluteus Maximus · Body weight
Doorway Chest Stretch
Chest · Body weight
Boat Stretch
Waist · Iliopsoas · Body weight
Swim Leg Circle
Plyometrics · Body weight
Squat Jack
Plyometrics · Body weight
Skater
Cardio · Body weight
Single Leg Balance Cross Punch
Plyometrics · Body weight
Semi squat Jump
Cardio · Body weight
Seated Rotating Boxing Rolls on a Chair
Plyometrics · Body weight
Scissor Jumps
Cardio · Body weight
Prisoner Jump Squat
Plyometrics · Body weight
Punch Step Forward
Plyometrics · Body weight
Plyometric Agility Drill
Plyometrics · Body weight
Partner Shuffle
Plyometrics · Body weight
Plyo Jacks
Cardio · Body weight
Ladder Drill
Plyometrics · Body weight
L Drill
Plyometrics · Body weight
Jumping Jack High Knee
Plyometrics · Body weight
Jump Twist
Plyometrics · Body weight
Jump Step Up
Cardio · Body weight
Jump Box Over
Plyometrics · Body weight
Jump Box
Plyometrics · Body weight
High Knee Skips
Cardio · Body weight
High Hurdle Jump to Sprint and Cut
Plyometrics · Body weight
Half Knee Bends
Cardio · Body weight
Elbow To Knee Twists
Cardio · Body weight
Double Jump Rope
Cardio · Body weight
Cone Drill
Plyometrics · Body weight
Celebratory Knee Drives
Plyometrics · Body weight
Butt Kicks
Cardio · Body weight
Burpee with Push-up
Cardio · Body weight
Burpee Twist
Plyometrics · Body weight
Bodyweight Skipping
Plyometrics · Body weight
Bear Crawl (low hip)
Plyometrics · Body weight
Wheel Rollout with Wall Support
Waist · Body weight
Wide Chin-up
Back · Body weight
Wall Pulse
Upper Arms · Triceps Brachii · Body weight
Vertical Sit-Up
Waist · Iliopsoas · Body weight
V-up Hold
Waist · Body weight
V-up
Iliopsoas · Rectus Abdominis · Body weight
Twisting Crunch (Straight Arms)
Waist · Obliques · Body weight
Twist Crunch (Legs Up)
Waist · Obliques · Body weight
Triceps Dip on High Parallel Bars
Upper Arms · Body weight
Superman
Hips · Erector Spinae · Body weight
Straight Leg Kickback (kneeling)
Hips · Gluteus Maximus · Body weight
Starfish Crunch (beginner)
Waist · Iliopsoas · Body weight
Standing Ab Twist
Waist · Obliques · Body weight
Spider Plank
Hips · Body weight
Sitting Woodchopper on a Chair
Waist · Body weight
Sitting Russian Twist on a Chair
Waist · Body weight
Side To Side Leg Swings
Hips · Body weight
Seated Upright Twists on a Chair
Waist · Body weight
Seated Twist (Straight Arm)
Waist · Obliques · Body weight
Seated Shoulder Press on a Chair
Shoulders · Body weight
Seated Incline Chest Press on a Chair
Chest · Body weight
Seated External Rotation on a Chair
Back · Body weight
Seated Chest Press on a Chair
Chest · Body weight
Reverse Lunge High Knee Forward Lunge
Thighs · Body weight
Reverse Crunch to Dead Bug
Waist · Body weight
Pulse Row
Back · Infraspinatus · Body weight
Prisoner Half Sit-up
Waist · Iliopsoas · Body weight
Plank Jack
Waist · Gluteus Maximus · Body weight
Overhead Sit-up with Legs on Bench
Waist · Body weight
Parallel Bars Bent Knee Inverted Row
Back · Body weight
Nordic Hamstring Curl
Thighs · Body weight
Lying Scissors Cross
Hips · Body weight
Lying Frog Kick
Hips · Body weight
Lying Crunch (straight legs)
Waist · Body weight
Lying Alternate Frog Kick
Hips · Body weight
Leg Over Knee Glute Bridge
Hips · Gluteus Maximus · Body weight
Lay Down Push-up
Chest · Body weight
Landmine Squat
Thighs · Body weight
Kneeling Plank Tap Shoulder
Waist · Body weight
Kneeling plank
Waist · Rectus Abdominis · Body weight
Kneeling Modified Hindu Push-up
Waist · Body weight
Kicks Leg Bent
Hips · Body weight
Knee Raise
Thighs · Gluteus Maximus · Body weight
Jack Step
Plyometrics · Body weight
Hollow Rock
Waist · Body weight
Handstand Hold on Wall
Shoulders · Body weight
Half Sit-up
Waist · Iliopsoas · Body weight
Front Plank to Toe Tap
Hips · Body weight
Front Plank Toe Tap
Waist · Gluteus Medius · Body weight
Front Plank with Leg Lift
Gluteus Maximus · Rectus Abdominis · Body weight
Frog Reverse Hyperextension (on a bench)
Hips · Body weight
Forward Lunge
Thighs · Gluteus Maximus · Body weight
Diagonal Reach on Chair
Waist · Body weight
Deep Push-up on Parallel Bars
Chest · Pectoralis Major Clavicular Head · Body weight
Deep Knee Bend
Thighs · Body weight
Crunch (on bench)
Waist · Rectus Abdominis · Body weight
Crunch (arms straight)
Waist · Rectus Abdominis · Body weight
Chest Tap Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Burpee Jump Box
Plyometrics · Body weight
Bridge Hip Abduction
Hips · Adductor Brevis · Body weight
Bodyweight Standing Scapula Row
Back · Trapezius Lower Fibers · Body weight
Bodyweight Slow To Explosive Squats
Hips · Body weight
Bodyweight Single Leg Squat
Thighs · Body weight
Bodyweight Narrow Stance Squat
Thighs · Gluteus Maximus · Body weight
Bodyweight Reverse Lunge with Overhead Reach
Thighs · Body weight
Bodyweight Lying Legs Curl
Thighs · Body weight
Bodyweight Low Split Squat
Thighs · Body weight
Bodyweight Heel Elevated Squat
Thighs · Body weight
Bodyweight Heel Elevated Bulgarian Split Squat
Thighs · Body weight
Bodyweight Frog Hip Thrust
Hips · Body weight
Bird Dog Plank
Waist · Body weight
Bicycle Crunch
Waist · Body weight
Bent Leg Kickback (kneeling)
Hips · Gluteus Maximus · Body weight
Bent knee Lying Twist
Hips · Gluteus Medius · Body weight
Back Kick Overhead Press
Plyometrics · Body weight
Astride Jumps
Cardio · Body weight
123 Back Drill
Plyometrics · Body weight
Armless Prayer Stretch
Stretching · Body weight
Adductor Stretch
Hips · Adductor Brevis · Body weight
Air Twisting Crunch
Waist · Iliopsoas · Body weight
Single Leg Squat (pistol)
Thighs · Gluteus Maximus · Body weight
45 degrees Side Bend
Waist · Body weight
Alternate Leg Raise
Hips · Iliopsoas · Body weight
45 degrees Back Extension Scapular Adduction
Back · Body weight
Arms Overhead Full Sit-up
Erector Spinae · Iliopsoas · Body weight
1 to 2 Jump Box
Plyometrics · Body weight
Arm Raise Step in Place
Plyometrics · Body weight
2 to 1 Jump Box
Plyometrics · Body weight
Arm Crossover
Chest · Pectoralis Major Clavicular Head · Body weight
Back Forward Leg Swings
Hips · Gluteus Maximus · Body weight
Bear Plank Kickback
Hips · Body weight
Bent Knee Back to Side Kick
Hips · Erector Spinae · Body weight
Bent Leg Side Kick (kneeling)
Hips · Gluteus Medius · Body weight
Bodyweight Single Leg Squat with Support
Thighs · Body weight
Bodyweight Standing Fly
Chest · Pectoralis Major Clavicular Head · Body weight
Bodyweight Supported Squat
Thighs · Body weight
Bodyweight Triceps Extension from Plank Position
Upper Arms · Body weight
Circles Arm
Shoulders · Deltoid Anterior · Body weight
Chinese Plank
Waist · Body weight
Counterbalanced Skater Squat
Thighs · Gluteus Maximus · Body weight
Elbow to Knee Side Plank Crunch
Gluteus Maximus · Gluteus Medius · Body weight
Glute Bridge Two Legs on Bench
Hips · Gluteus Maximus · Body weight
Half Seated Leg Circle
Hips · Body weight
Half Squat Side Reach
Waist · Body weight
Incline Push-up (on bench)
Chest · Body weight
Kneeling Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Kneeling Side Leg to Kick
Hips · Gluteus Maximus · Body weight
Kneeling Scapular Push-Up
Back · Body weight
Lying Hyperextension Hold
Hips · Body weight
Lying Knee Raise
Waist · Body weight
Planche Dip on Parallel Bars
Waist · Body weight
Pull-up (negative)
Back · Body weight
Safety Bar Good Morning
Hips · Body weight
Seated Arm Crossover on a Chair
Chest · Body weight
Seated Elbow Chest Fly on a Chair
Chest · Body weight
Seated Cross Body Punch on a Chair
Chest · Body weight
Seated Decline Chest Press on a Chair
Chest · Body weight
Seated Lean Back on a Chair
Back · Body weight
Seated Overhead Triceps Extension on a Chair
Upper Arms · Body weight
Seated Open-up and Under Swing on a Chair
Chest · Body weight
Seated Side Bend on a Chair
Waist · Body weight
Side Lying Hip Adduction
Hips · Adductor Brevis · Body weight
Side Plank Bent Leg Lift
Waist · Body weight
Sitting Alternate Abduction Twist on a Chair
Hips · Body weight
Sitting Swimmer on a Chair
Shoulders · Body weight
Standing Scapular Rotation
Back · Body weight
Torque Tank Push
Thighs · Body weight
Twist Superman
Hips · Erector Spinae · Body weight
Wall sit (narrow stance)
Thighs · Body weight
Wall sit from Deficit
Thighs · Body weight
Wrist Full Push-up
Chest · Body weight
Crab Walk
Plyometrics · Body weight
Dot Drill
Plyometrics · Body weight
Duck Walk
Cardio · Body weight
Frog Hops
Cardio · Body weight
Front Leg Kick
Plyometrics · Body weight
Front Leg Lift Under Knee Tap
Plyometrics · Body weight
Heel to Toe Walk
Plyometrics · Body weight
High Knee Tap
Plyometrics · Body weight
Jack Jump
Cardio · Body weight
Jump Pistol Squat Box
Plyometrics · Body weight
Jump on Fit Box
Plyometrics · Body weight
Lateral Bound
Cardio · Body weight
Lateral Ladder Drill
Plyometrics · Body weight
Push-up to Knee Tap
Plyometrics · Body weight
Sitting Uppercut on Chair
Plyometrics · Body weight
Sprint against Wall
Plyometrics · Body weight
Star Jump
Cardio · Body weight
Tight Rope Walk
Plyometrics · Body weight
X Drill
Plyometrics · Body weight
Basic Toe Touch
Erector Spinae · Gluteus Maximus · Body weight
Bridge Pose Setu Bandhasana
Yoga · Adductor Magnus · Body weight
Crossover Kneeling Hip Flexor Stretch
Hips · Gluteus Maximus · Body weight
Dynamic Chest Stretch
Chest · Pectoralis Major Clavicular Head · Body weight
Elbows Back Stretch
Deltoid Anterior · Erector Spinae · Body weight
Hip Extension Stretch
Hips · Gluteus Maximus · Body weight
Lying (prone) Abdominal Stretch
Waist · Rectus Abdominis · Body weight
Low Lunge (left)
Stretching · Body weight
Middle Back Stretch
Waist · Obliques · Body weight
Pavanamuktasana Yoga Pose
Stretching · Body weight
Seated Alternate Dynamic Chest Stretch on a Chair
Chest · Body weight
Seated Forearms Stretch
Stretching · Body weight
Seated Forward Bend Stretch on a Chair
Stretching · Body weight
Seated Groin Stretch
Hips · Adductor Brevis · Body weight
Seated Overhead Stretch on a Chair
Stretching · Body weight
Single Arm Lat Stretch against Wall
Stretching · Body weight
Single Leg Bridge with Outstretched Leg (left)
Hips · Body weight
Single Leg Stretch (bent knee)
Thighs · Gluteus Maximus · Body weight
Single Straight Leg Stretch
Thighs · Gluteus Maximus · Body weight
Supine Windshield Wipers
Hips · Body weight
Yoga Vajrasana Thunderbolt Diamond Pose
Stretching · Body weight
Dips between Chairs
Pectoralis Major Sternal Head · Triceps Brachii · Body weight
Wrist - Extension
Forearms · Body weight
Wheel Pose Yoga Pose
Waist · Body weight
Wall Flexors Stretch
Forearms · Body weight
V-Sit on Floor
Deltoid Posterior · Iliopsoas · Body weight
Upper Back Stretch
Back · Infraspinatus · Body weight
Upward Facing Dog
Back · Erector Spinae · Body weight
Triceps Stretch Against Wall
Upper Arms · Body weight
Toe Squat Stretch
Calves · Body weight
Tiger Yoga Pose
Stretching · Body weight
Tiger Tail Tricep
Upper Arms · Body weight
Tiger Tail Neck
Neck · Body weight
The Eagle Yoga Pose
Stretching · Body weight
Supine Spinal Twist Yoga Pose
Hips · Erector Spinae · Body weight
Straight Angle Yoga Pose
Stretching · Body weight
Straddle Maltese
Waist · Body weight
Static Lunge Kick
Thighs · Gluteus Maximus · Body weight
Standing Toe Up Calf Stretch
Calves · Body weight
Standing Upright Shoulders Stretch
Shoulders · Body weight
Standing Toe Down Hamstring Stretch
Thighs · Body weight
Standing Seal Yoga Pose
Stretching · Body weight
Standing Outer Hip Stretch
Hips · Body weight
Standing Rotational Hip Stretch
Hips · Body weight
Standing one arm chest stretch
Chest · Pectoralis Major Clavicular Head · Body weight
Standing Leg Up Adductor Stretch
Hips · Body weight
Standing Leg Resting Hip Stretch
Hips · Body weight
Standing Hip Flexor Stretch
Thighs · Body weight
Standing Knee To Chest Stretch
Hips · Body weight
Standing Chest Stretch (with Training Wall Bars)
Chest · Body weight
Standing Chest Stretch against Door
Chest · Body weight
Standing Back Rotation Stretch
Back · Erector Spinae · Body weight
Standing Abs Rotation Stretch
Waist · Obliques · Body weight
Spine (Lumbar) - Lateral Flexion
Hips · Body weight
Sitting Toe Pull Calf Stretch
Calves · Body weight
Sitting Shoulders Stretch On Bench
Shoulders · Body weight
Sitting Neck Flexion Stretch
Neck · Body weight
Sitting Lower Trunk Extensor Stretch
Back · Body weight
Sitting Feet Together Reach Forward Stretch
Back · Body weight
Sitting Crossed Legged Reach Forward Stretch
Back · Body weight
Single Lean Back Quadriceps Stretch
Thighs · Body weight
Single Leg Bridge with Outstretched Leg
Hips · Gluteus Maximus · Body weight
Side Push Neck Stretch
Neck · Levator Scapulae · Body weight
Side Lunge Adductor Stretch
Hips · Body weight
Side Lying Floor Stretch
Back · Latissimus Dorsi · Body weight
Shoulder Backbend Stretch
Shoulders · Deltoid Anterior · Body weight
Shoulder Circle
Back · Body weight
Shoulder Stand Yoga Pose
Waist · Gluteus Maximus · Body weight
Shoulder - Medial Rotation (Internal Rotation)
Shoulders · Body weight
Shoulder - Transverse Adduction
Shoulders · Body weight
Shoulder - Extension
Shoulders · Body weight
Shoulder - Adduction
Shoulders · Body weight
Shin Box Switch
Stretching · Body weight
Seated Quadriceps Stretch
Thighs · Body weight
Seated Neck Stretch
Neck · Splenius · Body weight
Rotating Neck Stretch
Neck · Body weight
Rocking Frog Stretch
Hips · Gluteus Maximus · Body weight
Reverse Chest Stretch
Chest · Body weight
Rocking Ankle Stretch
Calves · Body weight
Recumbent Knee Flexor Stretch
Thighs · Body weight
Reach forward upper back stretch
Back · Body weight
Raised Leg Knee Flexor Stretch
Thighs · Body weight
Reaching Down Triceps Stretch
Upper Arms · Body weight
Push Through Reach
Stretching · Body weight
Pelvic Tilt Into Bridge
Hips · Gluteus Maximus · Body weight
Palms Out Forearm Stretch
Forearms · Body weight
Neck Protraction Stretch
Neck · Body weight
One arm Lat Stretch
Back · Body weight
Neck Side Stretch
Neck · Levator Scapulae · Body weight
Neck Extensor And Rotational Stretch
Neck · Body weight
Neck Circle Stretch
Neck · Levator Scapulae · Body weight
Lying Neck Extensor Stretch
Neck · Body weight
Lying Leg Hang Abductor Stretch
Hips · Body weight
Lying Cross Over Knee Pull Up Stretch
Hips · Body weight
Lying Hip Flexor
Thighs · Body weight
Lying Leaning Against The Wall Stretch
Hips · Body weight
Lying Cross Over Knee Pull Down Stretch
Hips · Gluteus Maximus · Body weight
Lying (side) Quadriceps Stretch
Thighs · Quadriceps · Body weight
Leg Up Hamstring Stretch
Thighs · Body weight
Locust Yoga Pose (Iron Man Pose)
Back · Erector Spinae · Body weight
Legs-up The Wall Yoga Pose
Stretching · Body weight
Kneeling Toe Up Hamstring Stretch
Thighs · Body weight
Lean Planche
Waist · Body weight
Kneeling T Spine Mobility
Waist · Body weight
Kneeling Neck Stretch
Stretching · Body weight
Kneeling Chest Stretch
Chest · Body weight
Kneeling Abdominal Draw-In
Waist · Body weight
Knee - Flexion
Thighs · Body weight
Iron Cross Stretch
Hips · Gluteus Medius · Body weight
Hug keens to chest
Hips · Gluteus Maximus · Body weight
Heel Press
Stretching · Body weight
Hip - Abduction
Hips · Body weight
Handboard Half Crimp
Forearms · Wrist Flexors · Body weight
Handboard Hang with 135 Degree Elbow
Forearms · Body weight
Full Maltese
Waist · Body weight
Forward Flexion Neck Stretch
Neck · Body weight
Forearm - Supination
Forearms · Body weight
Fixed Bar Back Stretch
Back · Infraspinatus · Body weight
Extension Of Arms In Vertical Stretch
Upper Arms · Body weight
Extension And Inclination Neck Stretch
Neck · Body weight
Elbow - Extension
Upper Arms · Body weight
Diagonal Flexion Neck Stretch
Neck · Body weight
Dead Hang Stretch
Stretching · Infraspinatus · Body weight
Depression In Parallel Bars Stretch
Back · Body weight
Chair Leg Extended Stretch
Thighs · Body weight
Calf Stretch With Hands Against Wall
Calves · Gastrocnemius · Body weight
Calf Push Stretch With Hands Against Wall
Calves · Gastrocnemius · Body weight
Biceps Stretch Behind The Back
Upper Arms · Biceps Brachii · Body weight
Bent Arm Shoulder Stretch
Shoulders · Body weight
Back Stretch
Back · Latissimus Dorsi · Body weight
Back Pec Stretch
Back · Latissimus Dorsi · Body weight
Lotus Pose Breathing
Stretching · Body weight
Kneeling T Spine Mobility Stretching
Body weight
Butterfly Yoga Flaps
Hips · Adductor Brevis · Body weight
Twist Turn Lift
Waist · Body weight
Feet and Ankles Rotation Stretch
Calves · Soleus · Body weight
Side Plank Hip Adduction
Hips · Adductor Brevis · Body weight
Rocky Pull Up Pulldown
Back · Body weight
Press Under
Weightlifting · Body weight
Assisted Rotating Neck Stretch
Neck · Body weight
Assisted Pulling Arms in Prone Position Chest Stretch
Chest · Body weight
Assisted Lying Hip Stretch In Supine Position
Hips · Body weight
Walking
Cardio · Adductor Magnus · Body weight
Walk (equipment)
Cardio · Body weight
Toe Walk
Calves · Body weight
Standing Side Crunch
Waist · Body weight
Stair Jump
Plyometrics · Body weight
Standing Long Jump
Plyometrics · Body weight
Single Leg Box Jump
Plyometrics · Body weight
Single Leg Hopping
Plyometrics · Body weight
Single Leg Board Jump
Plyometrics · Body weight
Side to Side Box Shuffle
Plyometrics · Body weight
Side Step Rear Delt Row
Plyometrics · Body weight
Shuffle
Plyometrics · Body weight
Short Stride Run
Cardio · Body weight
Riding Outdoor Bicycle
Cardio · Body weight
Right Cross. Boxing
Plyometrics · Body weight
Quickly Trot in place
Cardio · Body weight
Push-up Pike Toe Touch
Plyometrics · Body weight
Prancing
Plyometrics · Body weight
Posterior Step to Overhead Reach
Plyometrics · Body weight
Left Uppercut. Boxing
Plyometrics · Body weight
Kick Side Jump
Plyometrics · Body weight
Jump Skip Rope
Plyometrics · Body weight
High Knee against wall
Cardio · Body weight
Front Snap Kick Kickboxing (with partner)
Plyometrics · Body weight
Front Knee Kick Kickboxing (with partner)
Plyometrics · Body weight
Front Kick Kickboxing (with partner)
Plyometrics · Body weight
Climbing Monkey Bars
Plyometrics · Body weight
Clap Push Up
Plyometrics · Body weight
Wrist - Abduction
Forearms · Body weight
Wrist Circles
Forearms · Wrist Extensors · Body weight
Wipers (straight leg)
Waist · Obliques · Body weight
Wide Hand Push up
Chest · Pectoralis Major Sternal Head · Body weight
Wide Grip Rear Pull Up
Back · Body weight
Tuck Crunch
Waist · Rectus Abdominis · Body weight
Triceps Press
Upper Arms · Triceps Brachii · Body weight
Triceps Press (Head Below Bench)
Upper Arms · Triceps Brachii · Body weight
Table Top Bridge Rotation
Hips · Body weight
Suspended Row
Back · Infraspinatus · Body weight
Superman Row with Towel
Erector Spinae · Gluteus Maximus · Body weight
Supinated Narrow Grip Pull-up
Back · Body weight
Sumo Squat Floor Touch
Hips · Gluteus Maximus · Body weight
StrongMan Log Lift
Weightlifting · Body weight
Straight Leg Hip Bridge
Hips · Body weight
Standing Supinated Face Pull (with towels)
Shoulders · Body weight
Standing Single Leg High Knee To Butt Kick With Support
Hips · Body weight
Standing Side Leg Raise
Hips · Gluteus Medius · Body weight
Standing Hands Position (Pronation Supination Neutral)
Forearms · Body weight
Standing Bent Knee Figure 8
Hips · Adductor Brevis · Body weight
Staggered Leg Side Bridge
Waist · Body weight
Squat Tip Toe
Thighs · Gluteus Maximus · Body weight
Split Squats
Gluteus Maximus · Quadriceps · Body weight
Spine Twist
Waist · Obliques · Body weight
Sliding Leg Bird Dog
Back · Body weight
Sliding Floor Bridge Curl on Towel
Gluteus Maximus · Hamstrings · Body weight
Sitting Side Bend on a chair
Waist · Body weight
Sit up with Chair Assisted
Waist · Rectus Abdominis · Body weight
Single Leg Squat with Support (pistol)
Thighs · Gluteus Maximus · Body weight
Single Leg Sliding Floor Bridge Curl on Towel
Gluteus Maximus · Hamstrings · Body weight
Single Leg Sit (wall)
Thighs · Quadriceps · Body weight
Single Leg Glute Bridge with External Rotation
Hips · Adductor Brevis · Body weight
Single Leg Deadlift with Knee Lift
Deltoid Anterior · Erector Spinae · Body weight
Single Leg Dip on floor
Upper Arms · Triceps Brachii · Body weight
Single Leg Bridge with Hip Flexion
Hips · Gluteus Maximus · Body weight
Single Arm Push-up Supported Wall
Chest · Pectoralis Major Clavicular Head · Body weight
Side to Wide Squat
Hips · Body weight
Side To Side Chin
Back · Body weight
Side Lying Outward Knee Kick
Hips · Gluteus Maximus · Body weight
Side Lying Leg Raise
Hips · Body weight
Side Lunge
Gluteus Maximus · Quadriceps · Body weight
Side Hip (on parallel bars)
Waist · Obliques · Body weight
Side Bridge Hip Abduction
Hips · Obliques · Body weight
Side and Front In Out
Waist · Body weight
Shrug (on parallel bars)
Back · Body weight
Self Assisted Inverted Pullover
Latissimus Dorsi · Rectus Abdominis · Body weight
Serratus Wall Slide
Back · Serratus Anterior · Body weight
Self assisted Inverse Leg Curl (on floor)
Thighs · Hamstrings · Body weight
Seated Shoulder Tap on a Chair
Upper Arms · Body weight
Seated Side Crunch (Wall)
Waist · Obliques · Body weight
Seated Row with Towel
Back · Infraspinatus · Body weight
Seated Leg Raise
Waist · Rectus Abdominis · Body weight
Seated In Out Leg Raise on Floor
Iliopsoas · Quadriceps · Body weight
Seated Chin up
Back · Body weight
Seated Chin Tuck
Neck · Body weight
Seated 8 Leg Crunch
Waist · Adductor Brevis · Body weight
Scapular Pull Up
Back · Body weight
Scapula Push-Up
Chest · Body weight
Safety Bar Elevated Heel Squat
Thighs · Body weight
Safety Bar Front Squat
Thighs · Body weight
Rounded Back Extension
Hips · Body weight
Ring Reverse Ab Rollout
Waist · Body weight
Reverse Hyper on Flat Bench
Hips · Gluteus Maximus · Body weight
Reverse Flutter Kick on Floor (hand under head)
Hips · Body weight
Rear Delt Row with Bed Sheet
Back · Infraspinatus · Body weight
Rear Shift Lunge from Deficit
Thighs · Body weight
Rear Delt Fly with Bed Sheet
Shoulders · Deltoid Posterior · Body weight
PVC Pass Through
Shoulders · Deltoid Anterior · Body weight
Rear Decline Bridge
Waist · Gluteus Maximus · Body weight
Raise Single Arm Push up
Chest · Body weight
PVC Overhead Squat
Thighs · Gluteus Maximus · Body weight
PVC External Rotation
Back · Infraspinatus · Body weight
Push-up in Child Pose
Chest · Body weight
Push with Chair
Chest · Body weight
Push Up Inside Leg Kick
Hips · Body weight
Pull up (neutral grip)
Back · Latissimus Dorsi · Body weight
Pseudo Planche Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Prone Single Arm Trap Raise
Back · Body weight
Prone Cervical Extension Isometric Hold
Neck · Body weight
Prone Cervical Extension
Neck · Body weight
Potty Squat with Support
Hips · Gluteus Maximus · Body weight
Posterior Neck Isometric
Neck · Sternocleidomastoid · Body weight
Pike Push up (between Benches)
Shoulders · Body weight
Pike Press (between benches)
Shoulders · Deltoid Anterior · Body weight
Outside Leg Kick Push Up
Hips · Body weight
One leg kickback (with bench support)
Hips · Gluteus Maximus · Body weight
One Leg Donkey Calf Raise
Calves · Gastrocnemius · Body weight
One Arm Towel Row
Back · Body weight
One Handed Hang
Back · Latissimus Dorsi · Body weight
One Arm Front Plank
Waist · Obliques · Body weight
One Arm Against Wall
Back · Latissimus Dorsi · Body weight
Oblique Crunches with Bent Knee Leg Lift
Waist · Adductor Brevis · Body weight
Oblique Crunches Floor
Waist · Obliques · Body weight
Negative Push-up
Chest · Body weight
Negative Dragon Flag
Waist · Iliopsoas · Body weight
Neck Bridge Prone
Neck · Sternocleidomastoid · Body weight
Muscle up (on vertical bar)
Back · Body weight
Mixed Grip Chin up
Back · Body weight
Mid Air Lateral Raises With Switching Palms
Shoulders · Deltoid Lateral · Body weight
Marching On Spot
Cardio · Body weight
March Sit (wall)
Thighs · Gluteus Maximus · Body weight
Lying Straight Leg Marches
Gluteus Maximus · Iliopsoas · Body weight
Lying Single Legs Reverse Biceps Curl with Towel
Forearms · Brachioradialis · Body weight
Lying Prone Y Raise
Back · Body weight
Lying Prone W to Y
Back · Body weight
Lying Prone W to T
Back · Body weight
Lying Prone W
Back · Body weight
Lying Leg Raise and Hold
Hips · Iliopsoas · Body weight
Lying Prone A
Back · Body weight
Lying Leg Cross
Waist · Adductor Brevis · Body weight
Lying Floor Row with Bent Knee
Back · Infraspinatus · Body weight
Lying Double Legs Hammer Curl with Towel
Upper Arms · Brachioradialis · Body weight
Lying Floor Hyperextension with Towel
Hips · Erector Spinae · Body weight
Lying Floor Hyperextension
Hips · Erector Spinae · Body weight
Lying Chin Tucks
Neck · Body weight
Lying Around the World
Shoulders · Deltoid Lateral · Body weight
Low Glute Bridge on floor
Hips · Gluteus Maximus · Body weight
Lower Back Curl
Back · Erector Spinae · Body weight
High Knee Run
Calves · Hips · Body weight
Elbow Extensor Anconeus Stretch
Upper Arms · Body weight
Leg Raise Dragon Flag
Waist · Body weight
Leg Extension Plank
Waist · Body weight
Leg Assisted Ring Pull-up
Back · Body weight
Lateral Raise with Towel
Shoulders · Deltoid Lateral · Body weight
Landmine Press
Shoulders · Body weight
Plank Alternate Anti Gravity Pull up
Waist · Body weight
Pull up
Back · Body weight
Run
Cardio · Body weight
Jumping Jack
Cardio · Body weight
Mountain Climber
Cardio · Body weight
Sphinx
Back · Erector Spinae · Body weight
Wrap around shoulder stretch
Back · Body weight
Triceps Stretch
Upper Arms · Triceps Brachii · Body weight
Hip - Flexion
Hips · Body weight
Coner Wall Chest Stretch
Chest · Body weight
Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Alternate Lying Floor Leg Raise
Iliopsoas · Rectus Abdominis · Body weight
Thumb Stretch
Forearms · Body weight
Supported One Leg Standing Hip Flexor And Knee Extensor Stretch
Thighs · Body weight
Standing reach up back rotation stretch
Back · Latissimus Dorsi · Body weight
Spine (Lumbar) - Rotation
Hips · Body weight
Shoulder Extensor Adductor And Retractor Stretch
Shoulders · Body weight
World Greatest Stretch
Thighs · Body weight
Seated Toe Flexor Stretch
Calves · Body weight
Seated Toe Flexor And Foot Everter Stretch
Calves · Body weight
Seated Toe Flexor And Foot Inverter Stretch
Calves · Body weight
Seated Toe Extensor Stretch
Calves · Body weight
Seated Toe Extensor And Foot inverter stretch
Calves · Body weight
Seated Toe Extensor And Foot Everter Stretch
Calves · Body weight
Seated Shoulder Flexor Depresor Retractor Stretch
Shoulders · Body weight
Seated Knee Flexor And Hip Adductor Stretch
Thighs · Body weight
Seated Lower Trunk Extensor Lateral Flexor Stretch
Back · Body weight
Standing Lower Trunk Lateral Flexor Stretch
Back · Body weight
Spine (Lumbar) - Flexion
Hips · Body weight
Seated Rhomboid Stretch
Back · Body weight
Reclining Lower Trunk Extensor Stretch
Hips · Body weight
Raised Foot Shin Stretch
Calves · Body weight
Standing Shin Stretch
Calves · Body weight
Plantar Flexor And Foot Everter Stretch
Calves · Body weight
Plantar Flexor And Foot Inverter Stretch
Calves · Body weight
Neck Flexor Stretch
Neck · Body weight
Neck Extensor Stretch
Back · Body weight
Lying T Spine Mobility Stretching
Hips · Body weight
Hip - Extension
Hips · Body weight
Handboard Open Hand Grip
Forearms · Wrist Flexors · Body weight
Separation Finger Stretch
Forearms · Body weight
Full Lotus Yoga Pose
Hips · Gluteus Medius · Body weight
Forearm - Pronation
Forearms · Body weight
Wrist - Adduction
Forearms · Body weight
Flexion Finger Stretch
Forearms · Body weight
Forearm Pronator Stretch
Forearms · Body weight
Thoracic Bridge
Stretching · Gastrocnemius · Body weight
Separation Between Fingers Stretch
Calves · Body weight
Finger Extensor Stretch
Forearms · Body weight
Finger Extension Stretch
Forearms · Body weight
Finger Flexor Stretch
Forearms · Body weight
Elbow Flexor Stretch
Upper Arms · Body weight
Elbow Extension And Supination - Pronation Forearm Stretch
Upper Arms · Body weight
Single Heel Drop Achilles Stretch
Calves · Body weight
Mobilization Of Ankle Stretch
Calves · Body weight
Leaning Heel Back Achilles Stretch
Calves · Body weight
Standing Achilles Stretch
Calves · Body weight
Kneeling Heel Down Achilles Stretch
Calves · Body weight
Crouching Heel Back Achilles Stretch
Calves · Body weight
Sitting Toe Pull Achilles Stretch
Calves · Body weight
Standing Gastrocnemius Calf Stretch
Calves · Gastrocnemius · Body weight
Standing Heel Back Achilles Stretch
Calves · Body weight
Standing Toe Up Achilles Stretch
Calves · Body weight
Squatting Achilles Stretch
Calves · Body weight
Couch Stretch
Body weight
Chest and Front of Shoulder Stretch
Chest · Deltoid Anterior · Body weight
Spine Stretch
Back · Erector Spinae · Body weight
Bow Yoga Pose
Hips · Erector Spinae · Body weight
Ardha Matsyendrasana Yoga Pose
Thighs · Body weight
Rowing Boat Yoga Pose
Stretching · Body weight
Cobra Yoga Pose
Waist · Rectus Abdominis · Body weight
45 degree Bycicle Twisting Crunch
Waist · Iliopsoas · Body weight
Ab Tuck
Waist · Body weight
Backward Abdominal Stretch
Waist · Rectus Abdominis · Body weight
Seated Piriformis Stretch
Hips · Gluteus Maximus · Body weight
Run (equipment)
Cardio · Body weight
T Drill
Plyometrics · Body weight
Plank Jack on Elbows
Plyometrics · Body weight
Figure Run
Plyometrics · Body weight
Burpee Long Jump with Push-up
Cardio · Body weight
Wind Sprints
Waist · Iliopsoas · Body weight
Shoulder - Flexion
Shoulders · Body weight
Tiger Tail Peroneal
Calves · Body weight
Straight Leg Outer Hip Abductor
Hips · Gluteus Medius · Body weight
Standing Side Bend (bent arm)
Waist · Obliques · Body weight
Extended Side Angle Yoga Pose
Stretching · Body weight
Standing Calf Raise (On a staircase)
Calves · Gastrocnemius · Body weight
Squatting Toe Stretch
Calves · Body weight
Feet and Ankles Stretch
Calves · Gastrocnemius · Body weight
Seated Ankle Stretch
Calves · Tibialis Anterior · Body weight
Tibial Stretch With Semi Flexed Knee
Calves · Body weight
Side Plank Leg Lift (left)
Waist · Body weight
Lying Double Legs Biceps Curl with Towel
Upper Arms · Biceps Brachii · Body weight
Pelvic Tilt
Waist · Gluteus Maximus · Body weight
Plantar Flexion Stretch
Hips · Body weight
Single Leg Stand on Bosu Ball
Plyometrics · Body weight
Seated Flexion And Extension Neck
Neck · Sternocleidomastoid · Body weight
Chin to chest Stretch
Waist · Body weight
Side Bridge with Bent Leg
Hips · Body weight
Lying Abductor Stretch
Hips · Gluteus Medius · Body weight
Side Lying Hip Adduction (left)
Hips · Body weight
Standing Leg Under Abductor Stretch
Hips · Body weight
Standing Leg Cross Abductor Stretch
Hips · Body weight
Side Lying Leg Circle
Hips · Adductor Brevis · Body weight
Leaning Abductor Stretch
Hips · Body weight
Hip - Lateral Rotation (External Rotation)
Hips · Body weight
Standing Bent Knee Hip Adductor Stretch
Hips · Body weight
Hip - Adduction
Hips · Body weight
Standing Hip Out Aductor Stretch
Hips · Body weight
Side Plank Hip Adduction (bent knee)
Hips · Adductor Brevis · Body weight
Side Plank Oblique Crunch
Waist · Adductor Brevis · Body weight
Standing Side Stretch With Stick
Body weight
Swaying Palm Tree Yoga Pose
Stretching · Body weight
Assisted Side Bent
Assisted
Lying whole body stretch
Back · Body weight
Calves stretch
Calves · Body weight
Bent Over Back Extension Scapular Adduction
Back · Body weight
Hanging Scapular Shrug
Back · Body weight
45 Side Bend
Waist · Body weight
Standing Leg Slide with Towel
Thighs · Body weight
Standing Calf Raise Circle
Calves · Body weight
Standing Leg Circle
Hips · Adductor Brevis · Body weight
Standing Gastrocnemius
Calves · Gastrocnemius · Body weight
Standing Back Extension And Flexion
Hips · Body weight
Standing Air Bike
Waist · Body weight
Squats Knee Position
Thighs · Body weight
Squat Thrust
Plyometrics · Body weight
Squat Hold Calf Raise
Calves · Gastrocnemius · Body weight
Sprinter Crunch
Waist · Body weight
Split Sprinter Low Lunge
Gluteus Maximus · Quadriceps · Body weight
Split Sprinter High Lunge
Gluteus Maximus · Quadriceps · Body weight
Spider Crawl Push up
Hips · Gluteus Medius · Body weight
Sliding Leg Curl on Floor with Towel
Thighs · Gluteus Maximus · Body weight
Sit-up with Arms on Chest
Waist · Iliopsoas · Body weight
Sit Squat
Thighs · Body weight
Sit (wall)
Thighs · Gluteus Maximus · Body weight
Sissy Squat Bodyweight
Thighs · Body weight
Single Leg Platform Slide
Thighs · Hamstrings · Body weight
Single Leg Push Off
Thighs · Body weight
Single Leg Glute Bridge with Knee to Chest
Hips · Gluteus Maximus · Body weight
Single Leg Calf Raise Off Step
Calves · Gastrocnemius · Body weight
Single Arm Scapula Push up
Back · Body weight
Single Arm Push up (on knees)
Chest · Body weight
Single Arm Push up
Chest · Body weight
Side Squat
Thighs · Gluteus Maximus · Body weight
Side Split Squat
Thighs · Body weight
Side Push-up with Towel
Chest · Pectoralis Major Clavicular Head · Body weight
Side Push up
Upper Arms · Body weight
Side Plank Leg Lift
Waist · Body weight
Side Hip Abduction
Hips · Gluteus Medius · Body weight
Side Bridge with Arm Leg Swing
Deltoid Anterior · Gluteus Maximus · Body weight
Side Bench Squat
Thighs · Body weight
Shoulder Width Neutral Grip Pull-up
Back · Body weight
Shoulder Tap
Obliques · Pectoralis Major Clavicular Head · Body weight
Shoulder Flexion Back to Wall
Back · Body weight
Shoulder Grip Pull-up
Back · Latissimus Dorsi · Body weight
Seated Side to Side Leg Raise Crunch on Floor
Waist · Body weight
Seated Pull up (low bar position)
Back · Body weight
Seated Pull up between Chairs
Back · Body weight
Seated Pull up
Back · Body weight
Seated Pull up (legs elevated)
Back · Body weight
Seated Flutter Kick
Waist · Iliopsoas · Body weight
Seated Chin up (low bar position)
Back · Body weight
Scapular Slide Back to Wall
Back · Serratus Anterior · Body weight
Seated Alternate Crunch
Iliopsoas · Rectus Abdominis · Body weight
Scapula Dips
Back · Levator Scapulae · Body weight
Russian Twist
Waist · Obliques · Body weight
Roman Chair Sit Up
Waist · Body weight
Ring Reverse Fly
Shoulders · Body weight
Ring Elevated Row
Back · Body weight
Ring Dips
Upper Arms · Triceps Brachii · Body weight
Ring Chest Fly
Chest · Body weight
Reverse Push-up
Upper Arms · Triceps Brachii · Body weight
Reverse Sliding Leg Curl on Floor with Towel
Thighs · Body weight
Reverse Plank on Elbows
Waist · Body weight
Reverse grip Pull up
Back · Body weight
Reverse Crunch Kick
Waist · Iliopsoas · Body weight
Reverse Dip
Upper Arms · Triceps Brachii · Body weight
Reverse Back Extension on Floor
Hips · Body weight
Rear Lunge from Deficit
Gluteus Maximus · Quadriceps · Body weight
Rear Pull up
Back · Body weight
Quarter Sit-up
Waist · Rectus Abdominis · Body weight
Quadruped Leg Curl
Thighs · Hamstrings · Body weight
Push-up with Knee Drive
Waist · Body weight
Push-Up Plus
Chest · Pectoralis Major Clavicular Head · Body weight
Push-up Jack
Chest · Body weight
Push-up Hand by Hand
Pectoralis Major Clavicular Head · Pectoralis Major Sternal Head · Body weight
Push Up to Side Plank
Waist · Body weight
Push up on Forearms
Upper Arms · Body weight
Push up and Triceps Dip on Parallel Bars
Chest · Body weight
Push up (With push up handles)
Chest · Body weight
Pulse Up
Waist · Body weight
Pull up with Bent Knee between Chairs
Back · Body weight
Prisoner Get-up
Thighs · Body weight
Prisoner Squat
Thighs · Body weight
Power Push Aways
Latissimus Dorsi · Pectoralis Major Clavicular Head · Body weight
Power Point Plank
Thighs · Iliopsoas · Body weight
Potty Squat
Waist · Rectus Abdominis · Body weight
Plyo Sit Squat (wall)
Thighs · Gastrocnemius · Body weight
Plyo Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Plank Lateral Raise
Waist · Body weight
Plank on Hands
Waist · Rectus Abdominis · Body weight
Plank Jack Slide with Towel
Waist · Gluteus Medius · Body weight
Pistol Squat to Box
Thighs · Body weight
Pike Push-up (on Bench)
Chest · Body weight
Pike Push up
Chest · Deltoid Anterior · Body weight
Pike Push up (between Chairs)
Shoulders · Body weight
Overhead Triceps Extension with Bed Sheet
Upper Arms · Triceps Brachii · Body weight
Opposite Crunch
Waist · Iliopsoas · Body weight
One Side Archer Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
One Leg Squat
Hips · Gluteus Maximus · Body weight
One Leg Quarter Squat
Thighs · Gluteus Maximus · Body weight
One Leg Floor Calf Raise
Calves · Gastrocnemius · Body weight
One Arm Chin Up
Back · Body weight
One Arm Dip
Upper Arms · Triceps Brachii · Body weight
Oblique Crunches with Straight Leg Lift
Waist · Adductor Brevis · Body weight
Negative Crunch
Waist · Rectus Abdominis · Body weight
Neutral Wrist Roller
Forearms · Body weight
Narrow Squat from Deficit
Gluteus Maximus · Quadriceps · Body weight
Narrow Seated Chin up
Back · Body weight
Muscle Up
Back · Latissimus Dorsi · Body weight
Modified Push Up to Forearms
Forearms · Wrist Extensors · Body weight
Lying Toe Touch
Waist · Rectus Abdominis · Body weight
Lying Side to Side Knee
Hips · Adductor Brevis · Body weight
Lying Rear Lateral Raise
Shoulders · Deltoid Posterior · Body weight
Lying Leg Raise Flat Bench
Waist · Iliopsoas · Body weight
Lying Prone T
Back · Body weight
Lying Leg Raise (Modified)
Hips · Iliopsoas · Body weight
Lying leg hip raise
Waist · Body weight
Lying Leg Raise
Waist · Rectus Abdominis · Body weight
Lying Lat Pulldown
Back · Erector Spinae · Body weight
Lying Floor Fly
Chest · Body weight
Lying Elbow to Knee
Waist · Obliques · Body weight
Lying Bicycle Crunch
Waist · Gluteus Maximus · Body weight
Lying Criss Cross Legs
Hips · Body weight
Lying Bent Legs Raise
Waist · Body weight
Lying Bent Knee Figure 8
Hips · Adductor Brevis · Body weight
Lying Alternate Toe Touch Floor
Hips · Body weight
Lying Air Cycles
Plyometrics · Body weight
Lunge with Twist
Waist · Gluteus Maximus · Body weight
Lunge with Leg Lift
Thighs · Gluteus Maximus · Body weight
Long Arm Crunch
Waist · Rectus Abdominis · Body weight
Leg Raise Oblique Crunch
Waist · Gluteus Medius · Body weight
Leg Front Kick
Waist · Body weight
Leg Raise Hip Lift with Head up
Waist · Iliopsoas · Body weight
Leg Pull In Flat Bench
Waist · Rectus Abdominis · Body weight
Lateral Step-up with Knee Drive
Thighs · Adductor Brevis · Body weight
Lateral Step-up
Thighs · Gluteus Maximus · Body weight
Landmine Single Arm Press
Shoulders · Pectoralis Major Sternal Head · Body weight
Landmine Overhead Rear Lunge
Thighs · Body weight
Landmine One Leg Stiff Leg Deadlift
Hips · Body weight
Korean dips
Chest · Pectoralis Major Clavicular Head · Body weight
Knuckle Push-Up
Chest · Body weight
Kneeling Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Kneeling Wide Hand Push Up
Chest · Body weight
Kneeling Assisted Sliding Chin-up
Back · Infraspinatus · Body weight
Kneeling Forward Hip Circles
Hips · Body weight
Kneeling Half Triceps Extension
Upper Arms · Body weight
Knee Tuck Oblique Crunch
Waist · Body weight
Knee Touch Crunch
Waist · Rectus Abdominis · Body weight
Kipping Handstand Push-up
Shoulders · Body weight
Kipping Muscle Up
Back · Latissimus Dorsi · Body weight
Kick out Sit (wall)
Thighs · Body weight
Hip Raise (bent knee)
Waist · Iliopsoas · Body weight
Janda Sit up
Waist · Body weight
Jackknife Sit Up
Waist · Body weight
Inverted Wide Row
Back · Latissimus Dorsi · Body weight
Iron Cross Plank
Back · Gluteus Maximus · Body weight
Inverted Underhand Grip Row between Chairs
Back · Infraspinatus · Body weight
Inverted Wide to Narrow Row
Back · Body weight
Isometric Chest Squeeze
Chest · Pectoralis Major Sternal Head · Body weight
Inverted Shrug (on parallel bars)
Back · Body weight
Inverted Row with Bent Knee between Chairs
Back · Infraspinatus · Body weight
Inverted Row Slide on Floor
Back · Body weight
Inverted Shrug
Back · Body weight
Inverted Row with Straps
Back · Infraspinatus · Body weight
Inverted Row with Bed Sheet
Back · Infraspinatus · Body weight
Inverted Row Slide
Back · Body weight
Inverted Row on Bench
Back · Infraspinatus · Body weight
Inverted Row Bent Knees
Back · Infraspinatus · Body weight
Inverted Row between Chairs
Back · Infraspinatus · Body weight
Inverted Chin Curl with Bent Knee between Chairs
Upper Arms · Biceps Brachii · Body weight
Inverse Leg Curl with Bench Pads
Thighs · Body weight
Inverse Leg Curl (on pull-up cable machine)
Thighs · Hamstrings · Body weight
Inverse Leg Curl (bench support)
Thighs · Hamstrings · Body weight
Incline Twisting Situp
Waist · Body weight
Incline Shoulder Tap
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Scapula Push-up
Chest · Body weight
Incline Reverse Grip Push Up
Chest · Body weight
Incline Push-Up (on box)
Chest · Pectoralis Major Clavicular Head · Body weight
Incline Push up
Chest · Body weight
Incline Alternate Flutter Kicks
Hips · Body weight
Incline Leg Hip Raise (leg straight)
Waist · Iliopsoas · Body weight
Hyperextension (on bench)
Waist · Erector Spinae · Body weight
Hip Thrusts
Hips · Body weight
Hollow Hold
Waist · Iliopsoas · Body weight
Hip Swirls
Hips · Adductor Brevis · Body weight
Hip Roll Plank
Waist · Body weight
Hip Clam Shell
Hips · Gluteus Medius · Body weight
High Bar Inverted Row
Back · Body weight
Hip Circle with Hula Hoop
Waist · Body weight
Heel Drops
Hips · Body weight
Hanging Toes to Bar
Waist · Iliopsoas · Body weight
Hanging Straight Twisting Leg Hip Raise
Waist · Obliques · Body weight
Hanging Straight Leg Hip Raise
Waist · Rectus Abdominis · Body weight
Hanging Straight Leg Raise
Hips · Iliopsoas · Body weight
Hanging Pike
Waist · Rectus Abdominis · Body weight
Hanging Oblique Knee Raise
Waist · Iliopsoas · Body weight
Hanging Knees to Elbows
Waist · Iliopsoas · Body weight
Hanging Leg Hip Raise
Waist · Iliopsoas · Body weight
Hanging Half Windmill
Waist · Body weight
Hanging Knee Circle Raise
Hips · Body weight
Hanging Leg Raise
Hips · Iliopsoas · Body weight
Hanging Deadbug
Hips · Iliopsoas · Body weight
Hanging Flutter Kick
Waist · Iliopsoas · Body weight
Handstand Shoulder Press with Wall (between benches)
Shoulders · Body weight
Handstand Push Up
Upper Arms · Body weight
Half Wipers (bent leg)
Waist · Obliques · Body weight
Hammer Grip Pull up on Dip Cage
Back · Body weight
Good Morning Squat
Hips · Hamstrings · Body weight
Gorilla Chin
Waist · Rectus Abdominis · Body weight
Groin Crunch
Waist · Rectus Abdominis · Body weight
Glute March
Hips · Gluteus Maximus · Body weight
Glute Ham Single Leg Hyperextension
Hips · Body weight
Glute Ham Twist
Waist · Body weight
Glute Ham Raise with Extended Arms
Thighs · Body weight
Glute Ham Hyperextension Twist
Hips · Body weight
Glute Ham Developer Sit up and Russian Twist
Waist · Body weight
Gironda Sternum Chin
Back · Latissimus Dorsi · Body weight
Glute Ham Developer Hip Extension
Hips · Body weight
Glute Bridge March
Gluteus Maximus · Rectus Abdominis · Body weight
Full Squat Mobility
Gluteus Maximus · Quadriceps · Body weight
Full Planche Push-Up
Obliques · Pectoralis Major Clavicular Head · Body weight
Front Plank with Twist
Waist · Obliques · Body weight
Front Lever
Waist · Rectus Abdominis · Body weight
Front Back Leg Raises
Hips · Body weight
Frog Sit-up
Waist · Adductor Brevis · Body weight
Frog Crunch
Waist · Rectus Abdominis · Body weight
Frogger
Waist · Gluteus Maximus · Body weight
Forward Pulse Lunge with Hands Overhead
Gluteus Maximus · Quadriceps · Body weight
Forearm Wall Slide
Back · Body weight
Fly agains Chains
Chest · Body weight
Flexion Leg Sit up (bent knee)
Waist · Rectus Abdominis · Body weight
Flexion Leg Sit up (straight arm)
Waist · Rectus Abdominis · Body weight
Floor Fly with Towels
Chest · Pectoralis Major Clavicular Head · Body weight
Finger Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Extra Decline Sit up
Waist · Body weight
Exercise Ball Serratus Wall Slide
Chest · Pectoralis Major Clavicular Head · Body weight
Elevated Standing Single Leg Calf Raise
Calves · Body weight
Elevator
Back · Body weight
Elevated Side Lunge
Gluteus Maximus · Gluteus Medius · Body weight
Elevated Seated Calf Raise
Calves · Body weight
Elevated Standing Calf Raise
Calves · Body weight
Elevanted Push-Up
Chest · Pectoralis Major Clavicular Head · Body weight
Elevated Single Leg Squat
Thighs · Body weight
Elevanted Inverted Underhand Grip Row between 3 Chairs
Back · Infraspinatus · Body weight
Elevanted Inverted Row between 3 Chairs
Back · Infraspinatus · Body weight
Elbow to Knee Sit up
Waist · Body weight
Elbow Up and Down Dynamic Plank
Rectus Abdominis · Triceps Brachii · Body weight
Elbow Lift - Reverse Push-Up
Back · Infraspinatus · Body weight
Elbow to Knee
Waist · Body weight
Dip on Floor with Chair
Pectoralis Major Sternal Head · Triceps Brachii · Body weight
Drop Push Up
Chest · Pectoralis Major Sternal Head · Body weight
Donkey Calf Raise
Calves · Gastrocnemius · Body weight
Diamond Push up (on knees)
Upper Arms · Body weight
Diagonal Lunge
Plyometrics · Body weight
Diamond Push up
Upper Arms · Body weight
Diamond Press
Erector Spinae · Pectoralis Major Clavicular Head · Body weight
Decline Shoulder Tap
Chest · Obliques · Body weight
Decline Sit up
Waist · Body weight
Decline Sit-up and Russian Twist
Waist · Body weight
Decline Push Up against Wall
Chest · Body weight
Decline Leg Hip Raise
Iliopsoas · Rectus Abdominis · Body weight
Decline Pike Press (between benches)
Shoulders · Body weight
Decline Kneeling Push Up on Box
Chest · Body weight
Decline Diamond Push-up
Chest · Body weight
Decline Bent Leg Reverse Crunch
Waist · Body weight
Decline Crunch
Waist · Rectus Abdominis · Body weight
Curtsey Squat
Gluteus Medius · Gluteus Minimus · Body weight
Crunchy Frog on Floor
Iliopsoas · Pectoralis Major Clavicular Head · Body weight
Curl-up
Waist · Rectus Abdominis · Body weight
Crunch Floor m
Waist · Body weight
Crunch Single Leg Lift
Waist · Iliopsoas · Body weight
Crunch with Leg Lift
Waist · Body weight
Crunch Hold
Waist · Rectus Abdominis · Body weight
Cross Body Punch in Squat Position
Chest · Body weight
Crunch (hands overhead)
Waist · Rectus Abdominis · Body weight
Cross Body Crunch
Waist · Obliques · Body weight
Cross Arms Push up
Upper Arms · Body weight
Crab Twist Toe Touch
Waist · Gluteus Maximus · Body weight
Criss Cross Leg Raises
Hips · Adductor Brevis · Body weight
Close-grip Push-up (on knees)
Upper Arms · Triceps Brachii · Body weight
Cocoons
Waist · Iliopsoas · Body weight
Close Grip Push up
Upper Arms · Body weight
Close Grip Pull-Up
Back · Body weight
Chin-Up Around the Bar
Back · Body weight
Close Grip Chin Up
Back · Body weight
Clock Push Up
Chest · Body weight
Chin up (izometric and negative)
Back · Body weight
Chin ups (narrow parallel grip)
Back · Body weight
Chin up (in squatting position)
Back · Body weight
Chin Up
Back · Body weight
Chin Tuck
Neck · Body weight
Chest Dip on Straight Bar
Chest · Pectoralis Major Clavicular Head · Body weight
Chest Dip (on dip-pull-up cage)
Chest · Pectoralis Major Sternal Head · Body weight
Chest Dip
Chest · Pectoralis Major Sternal Head · Body weight
Cheat Curl
Upper Arms · Body weight
Captains Chair Straight Leg Raise
Waist · Iliopsoas · Body weight
Captains Chair Leg Raise
Hips · Body weight
Calf Raise from Deficit with Chair Supported
Calves · Gastrocnemius · Body weight
Incline Close Grip Push Up
Upper Arms · Body weight
Double Under Jump Rope
Cardio · Body weight
Double Leg Butt Kick
Plyometrics · Body weight
Double Jump Squat
Plyometrics · Body weight
Diagonal Punch
Plyometrics · Body weight
Depth Jump to Hurdle Hop
Plyometrics · Body weight
Depth Jump to Broad Jump
Plyometrics · Body weight
Depth Jump
Plyometrics · Body weight
Cross Body Push-up
Plyometrics · Body weight
Cardio Lunge
Plyometrics · Body weight
Burpee Squat
Plyometrics · Body weight
Burpee
Cardio · Body weight
Bulgarian Jump Squat
Thighs · Body weight
Boxing Right Hook
Plyometrics · Body weight
Broad Jump to Vertical
Plyometrics · Body weight
Boxing Right Hook (with partner)
Plyometrics · Body weight
Boxing Right Hook (with boxing bag)
Plyometrics · Body weight
Boxing Right Uppercut (with partner)
Plyometrics · Body weight
Boxing Right Cross (with partner)
Plyometrics · Body weight
Boxing Right Cross (with boxing bag)
Plyometrics · Body weight
Boxing Jab (with partner)
Plyometrics · Body weight
Boxing Left Uppercut (with partner)
Plyometrics · Body weight
Boxing Jab (with boxing bag)
Plyometrics · Body weight
Boxing Block
Plyometrics · Body weight
Box Jump Down with 1 Leg Stabilization
Calves · Body weight
Bodyweight Front Plank to Downward Dog
Plyometrics · Body weight
Bodyweight Drop Jump Squat
Gluteus Maximus · Quadriceps · Body weight
Bear Plank
Waist · Body weight
Bear Crawl
Cardio · Body weight
Wide Seated Pull up
Back · Body weight
Wide Grip Pull Up
Back · Body weight
Wide Grip Pull Up on Dip Cage
Back · Body weight
Wide Grip Chest Dip on High Parallel Bars
Chest · Body weight
Wide Air Squat
Hips · Body weight
Vertical Leg Raise (on parallel bars)
Hips · Iliopsoas · Body weight
V-up with Clap
Waist · Rectus Abdominis · Body weight
V Sit Cross Punch
Waist · Obliques · Body weight
V-up Double Crunch
Waist · Iliopsoas · Body weight
V Sit Toe Tap
Waist · Body weight
Underhand Grip Inverted Back Row
Back · Body weight
Twisting Crunch
Waist · Obliques · Body weight
Twisted Leg Raise
Waist · Body weight
Twist Push-up
Chest · Pectoralis Major Clavicular Head · Body weight
Twist Hip Lift
Hips · Gluteus Maximus · Body weight
Triceps Press (high bar position)
Upper Arms · Body weight
Triceps Press (low bar position)
Upper Arms · Body weight
Triceps Dips Floor
Upper Arms · Triceps Brachii · Body weight
Triceps Dip (bench leg)
Upper Arms · Triceps Brachii · Body weight
Triceps Dip (between benches)
Upper Arms · Triceps Brachii · Body weight
Trap Bar Squat
Thighs · Body weight
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Tire Flip
Thighs · Body weight
Transverse Step Up
Thighs · Body weight
Toe Touch Sit (wall)
Thighs · Obliques · Body weight
Three Bench Dip
Upper Arms · Body weight
Table Top Bridge
Hips · Deltoid Posterior · Body weight
Suspended Split Squat
Thighs · Gluteus Maximus · Body weight
Suspended Reverse Crunch
Waist · Rectus Abdominis · Body weight
Suspended Abdominal Fallout
Waist · Rectus Abdominis · Body weight
Superman W to Y
Hips · Body weight
Superman Push up
Waist · Body weight
Sumo Air Squat
Hips · Body weight
StrongMan Truck Pull
Weightlifting · Body weight
StrongMan MAS Wrestling
Weightlifting · Body weight
StrongMan Arm over Arm
Weightlifting · Body weight
Straight Leg Sit-up
Waist · Iliopsoas · Body weight
Static Lunge
Thighs · Gluteus Maximus · Body weight
Stepdown Squat
Thighs · Body weight
Straight Leg Dead Bug
Waist · Body weight
Standing Single Leg Curl
Thighs · Hamstrings · Body weight
Standing Single Leg Calf Raise Balance
Calves · Body weight
Standing Single Leg Calf Raise (On a staircase)
Calves · Gastrocnemius · Body weight
Stationary Arms Throw
Back · Latissimus Dorsi · Body weight
Front Groin Kick. Kickboxing
Plyometrics · Body weight
Front Snap Kick. Kickboxing
Plyometrics · Body weight
Heel Push Kick. Kickboxing
Plyometrics · Body weight
Rear Axe Kick. Kickboxing
Plyometrics · Body weight
Roundhouse Kick. Kickboxing
Plyometrics · Body weight
Plate Push
Plyometrics · Body weight
Wrist Push-up
Forearms · Wrist Extensors · Body weight
Wall Plank
Waist · Body weight
Lying Abdominal Scissors Crunch
Waist · Body weight
Spin Back Kick. Kickboxing
Plyometrics · Body weight
Spin Hook Kick. Kickboxing
Plyometrics · Body weight
Side Kick. Kickboxing
Plyometrics · Body weight
Rear Leg Hook Kick. Kickboxing
Plyometrics · Body weight
Front Leg Hook Kick. Kickboxing
Plyometrics · Body weight
Bodyweight Full Squat with Overhead Press
Plyometrics · Body weight
Dead Bug
Waist · Rectus Abdominis · Body weight
Flutter Kicks
Hips · Gluteus Maximus · Body weight
Glute Ham Raise
Thighs · Body weight
Hyperextension
Waist · Erector Spinae · Body weight
Inchworm
Waist · Deltoid Anterior · Body weight
Inverted Row
Back · Infraspinatus · Body weight
Lying Leg Hip Raise on Floor
Waist · Iliopsoas · Body weight
Push up (wall)
Upper Arms · Body weight
Reverse Crunch
Waist · Rectus Abdominis · Body weight
Reverse plank
Back · Gluteus Maximus · Body weight
Self assisted Inverse Leg Curl
Thighs · Body weight
Ring Leg Curl
Thighs · Body weight
Sliding Floor Pulldown on Towel
Back · Latissimus Dorsi · Body weight
Jump Squat
Thighs · Gluteus Maximus · Body weight
High Knee Squat
Cardio · Body weight
Sitting Scapular Adduction
Back · Body weight
Seated Glute Stretch
Hips · Gluteus Maximus · Body weight
Bodyweight Standing Biceps Curl
Upper Arms · Body weight
Bench dip on floor
Upper Arms · Triceps Brachii · Body weight
Incline Close Grip Push-up
Upper Arms · Pectoralis Major Clavicular Head · Body weight
Other equipment
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