Intermediate Bodyweight Exercises

84 exercises

Chest(7)

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

Lats(2)

Inverted Row Hold Pull-Up (V-Bar)

Upper Back(1)

Prone Y-T-W - Body Only

Lower Back(1)

Bench Hyperextension

Shoulders(11)

Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Crow Pose Pike Hold (Feet Elevated)Pike Push Up Hold Pike Push-Up Pike Push-Up (Single-Leg)Shadow Boxing — Jab Cross Hook Wall Handstand Hold Wall Handstand Kick-Up

Triceps(4)

Crab Walk Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)

Abs(16)

Bodyline Stability Drill Chin-Up (Crunch)Crane Pose (Bakasana)Decline Crunch 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 (Shoulder Tap)Plank (Single-Arm)Reverse Crunch (Decline)Sit-Up (Butterfly)Spider Crawl V-Up

Obliques(1)

Quads(23)

Hamstrings(5)

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

Glutes(4)

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

Adductors(5)

Adductor Stretch (Partner-Assisted)Bound (Lateral)Frog Stretch Groiner Lateral Lunge Hold

Hip Flexors(4)

Alternating Knee Strike Hip Controlled Articular Rotation Lizard Pose Teep Front Kick

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