Bodyweight Exercises

446 exercises

Chest(33)

Lats(10)

Arm Swing Stretch (Dynamic)Child's Pose Lat Stretch Inverted Row Hold Lat Stretch Lat Stretch (Overhead)Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)Plank Row Prayer Stretch

Middle Back(5)

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

Upper Back(8)

Eagle Arms Stretch Plow Pose Prone Y-T-W - Body Only Reverse Snow Angel Row (Doorframe)Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(22)

Shoulders(45)

Arm Circle Arm Swing Arm Swing Drill (Kneeling)Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Chest Opener Stretch (Seated)Chest/Shoulder Stretch (Partner-Assisted)Crow Pose Elbow Circle Full Body Circle Hand Clasp Stretch (Behind the Back)Handstand (Freestanding)Handstand (Wall-Assisted)Handstand Push-Up (Wall Assisted, Eccentric)Handstand Push-Up (Wall-Assisted)Headstand Push-Up (Wall-Assisted)Headstand Push-Up Negative (Wall-Supported)Overhead Reach Stretch Overhead Shoulder Stretch Pike Hold (Feet Elevated)Pike Push Up Hold Pike Push-Up Pike Push-Up (Single-Leg)Planche Lean Hold Prone Y Raise Puppy Pose Push-Up (Pike Headstand)Shadow Boxing — Final Round Shadow Boxing — Full Combinations Shadow Boxing — Jab Cross Shadow Boxing — Jab Cross Hook Shoulder Circle Shoulder Dislocate Shoulder Extension Stretch Shoulder External Rotation Stretch (Prone)Shoulder Roll Shoulder Stretch (Behind-the-Back)Shoulder Stretch (Cross-Body)Sleeper Stretch Wall Extension Wall Handstand Hold Wall Handstand Kick-Up Wall Walk Wrist Pull Stretch (Side)

Traps(4)

Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Upper Trapezius Stretch

Biceps(6)

Bicep Hold (Isometric)Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Biceps Stretch Bodyweight Bicep Curl - Body Only

Triceps(10)

Crab Walk Dip - Bench Dip (Triceps)Plank to Push-Up Push-Up (Close)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(9)

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

Abs(56)

Bicycle Crunch Bodyline Stability Drill Bodyweight Skill Sequence Cobra Stretch Crane Pose (Bakasana)Crunch Crunch (Cross-Body)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead Bug Decline Crunch Elbow-to-Knee Crunch Flutter Kick Gate Pose Heel Touch (Alternating)Hip Raise (Bent-Knee)Hollow Body Hold Jackknife Sit-Up Janda Sit-Up Knee Raise (Alternating, Hanging)Knee Tuck (Seated)L-Sit (Single-Leg Foot-Supported)L-Sit (Single-Leg)L-Sit Hold L-Sit Hold (Foot-Supported)Leg Pull-In (Flat Bench)Leg Raise Leg Raise (Lying)Leg Tuck Manna Hold Mountain Climber Oblique Crunch (Decline)Open Tuck L-Sit Hold Pelvic Tilt Pike Compression Lift (Seated)Pike-Up Plank Plank (Shoulder Tap)Plank (Single-Arm, Single-Leg)Plank (Single-Arm)Plank (Wall)Press Sit-Up - Other Reverse Crunch (Decline)Reverse Crunch with Hip Lift Scissor Kick Sit-Up Sit-Up (Butterfly)Sit-Up (Three-Quarter)Spider Crawl Stomach Vacuum Toe Touch Crunch Tucked L-Sit Upward Facing Dog V-Up Wall Plank Hold

Obliques(12)

Oblique Crunch Reverse Warrior Russian Twist Side Bend Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Side Plank Standing Side Bend Stretch Torso Twist Torso Twist (Bent-Over)

Core(15)

Bird Dog Boat Pose Box Breathing High Knee March Mountain Pose Plank to Down Dog Savasana Shoulder Stand Sphinx Pose Sun Salutation A Sun Salutation B Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist Tree Pose

Quads(70)

Bodyweight Squat Bound (Diagonal)Brisk Walk Burpee Butt Kick Jump Butt Kick Jump (Single-Leg)Camel Pose (Ustrasana)Chair Pose Cossack Squat Couch Stretch Deep Squat Hold Eagle Pose Fast Skipping Frog Stand High Knee Raise High Knees High Knees (Running)Hop (Frog)Jogging Jump (Box)Jump (Knee Tuck)Jump (Rocket)Jump Squat Jumping Jacks Lateral Shuffle Lateral Step-Over Leg Lift (Front Scale)Locust Pose (Half)Lunge Lunge (Walking)Pistol Squat Pistol Squat (Jumping)Pistol Squat (Partial ROM)Quad Stretch Quad Stretch (Foot Elevated)Quad Stretch (Side-Lying)Quadriceps Stretch (Prone)Reverse Lunge Revolved Side Angle Running Saddle Pose Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Advanced)Shrimp Squat (Beginner)Shrimp Squat (Intermediate)Side Angle Pose Single Leg Extension Hold Single-Leg Balance Single-Leg Hop and Hold Sissy Squat Split Jump Split Squat Split Squat (Bulgarian)Squat (Assisted)Squat (Dynamic Mobility)Squat (Full-Depth)Squat (Partial)Squat (Sky Reach)Squat Jump Squat Pulse Standing Broad Jump Standing Broad Jump (Lateral)Star Jump Sumo Squat - BODY_ONLY Trail Running / Walking Walking Wall Sit Warrior I Warrior II

Hamstrings(34)

Glutes(32)

Calves(15)

Ankle Circle Ankle Pails and Rails Calf Raise Calf Stretch Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Peroneal Stretch Posterior Tibialis Stretch Single-Leg Calf Raise - Body Only Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(16)

Adductor Stretch (Partner-Assisted)Adductor Stretch (Side-Lying)Bound (Lateral)Butterfly Stretch Butterfly Stretch (Lying)Carioca Frog Pose Frog Stretch Garland Pose Groin and Back Stretch Groiner Happy Baby Pose Lateral Lunge Hold Reclined Bound Angle Side Lunge Split Hold

Abductors(10)

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

Hip Flexors(22)

Neck(8)

Chin-to-Chest Stretch Head Bridge Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)Neck Stretch (Supine)

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