Intermediate Bodyweight Exercises

107 exercises

Chest(8)

Fish Pose 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 Plank Row

Upper Back(2)

Plow Pose Prone Y-T-W - Body Only

Lower Back(5)

Arch Body Hold (Prone)Arch Body Rock Bench Hyperextension Bow Pose Seal Pose

Shoulders(13)

Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Crow Pose Hand Clasp Stretch (Behind the Back)Handstand (Wall-Assisted)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(2)

Plank to Push-Up Push-Up (Close)

Abs(18)

Bodyline Stability Drill 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)Pike Compression Lift (Seated)Plank (Shoulder Tap)Plank (Single-Arm)Plank (Wall)Press Sit-Up - Other Reverse Crunch (Decline)Sit-Up (Butterfly)Spider Crawl V-Up

Obliques(2)

Side Plank Torso Twist (Bent-Over)

Core(2)

Shoulder Stand Sun Salutation B

Quads(26)

Hamstrings(6)

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

Glutes(9)

Cow Face Pose Glute Bridge (Single-Leg)Half Moon Pose Hip Thrust (Single-Leg) - Body Only Lunge (Curtsy)Reverse Plank Roundhouse Kick Skater Jump Sleeping Swan

Adductors(6)

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

Hip Flexors(6)

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

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