Beginner Bodyweight Exercises

294 exercises

Chest(19)

Chest and Shoulder Stretch (Overhead)Chest Expansion Stretch (Elbows Back)Chest Fly Chest Squeeze - Isometric Chest Wall Stretch Knee Push-Up Push-Up Push-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 Reverse Prayer Stretch Scapular Push-Up Serratus Wall Slide Standing Chest Opener

Lats(9)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch Lat Stretch Lat Stretch (Overhead, Partner-Assisted)Lat Stretch (Overhead)Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)Prayer Stretch

Middle Back(4)

Open Book Stretch Row (Vertical)Spinal Twist Upper Back Stretch

Upper Back(7)

Eagle Arms Stretch Reverse Snow Angel Row (Doorframe)Row (Table)Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(17)

Arch Raise Backbend Stretch (Standing)Cat Pose Cat-Cow Child's Pose Child's Pose to Cobra Cow Pose Half Lord of the Fishes Halfway Lift Knee-to-Chest Stretch Pelvic Tilt (Standing)Prone Back Extension Reclined Twist Seated Spinal Twist Stretch Superman Superman Hold Supine Knee Hug

Shoulders(20)

Traps(4)

Scapular Shrug Shoulder Roll Shoulder Shrug Upper Trapezius Stretch

Biceps(4)

Bicep Stretch Bicep Stretch (Seated)Biceps Stretch Bodyweight Bicep Curl - Body Only

Triceps(5)

Crab Walk Push-Up (Incline, Close-Grip)Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(10)

Finger Flexion and Extension Finger Spread and Squeeze Forearm Stretch (Kneeling)GMB Wrist Prep Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(29)

Obliques(9)

Oblique Crunch Reverse Warrior Russian Twist Side Bend Side Bridge (Hip Lift)Side Crunch Side Jackknife Standing Side Bend Stretch Torso Twist

Core(13)

Bird Dog Boat Pose Box Breathing Mountain Pose Plank to Down Dog Savasana Sphinx Pose Sun Salutation A Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist Torso Circle Tree Pose

Quads(43)

Hamstrings(25)

Glutes(20)

Calves(13)

Ankle Circle Calf Raise Calf Stretch Calf Stretch - Stair Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Peroneal Stretch Single-Leg Calf Raise - Body Only Soleus Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)

Adductors(9)

Butterfly Stretch Butterfly Stretch (Lying)Carioca Garland Pose Groin and Back Stretch Happy Baby Pose Inner Thigh Stretch (Side-Lying)Reclined Bound Angle Side Lunge

Abductors(10)

Clamshell Hip Circle Hip Circle (Quadruped)IT Band Stretch - Body Only Lateral Hip Stretch Leg Circle (Seated)Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(13)

Crescent Lunge Easy Pose High Knee March High Lunge Hip CARs (Quadruped)Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Low Lunge with Reach March in Place - Body Only Seated Leg Lift

Neck(7)

Chin Tuck (Supine)Chin-to-Chest Stretch Neck Exercise (Side) - Isometric Neck Flexion and Extension (Isometric)Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)

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