Intermediate Bodyweight Strength Exercises

47 exercises

Chest(6)

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

Upper Back(2)

Row (Table, Feet Elevated)Row (Towel, Door)

Lower Back(2)

Arch Body Hold (Prone)Arch Body Rock

Shoulders(8)

Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Pike Hold (Feet Elevated)Pike Push Up Hold Pike Push-Up Pike Push-Up (Single-Leg)Pike Shoulder Tap

Triceps(2)

Plank to Push-Up Push-Up (Close)

Abs(11)

Ab Circle (Seated)Bodyline Stability Drill Crunch (Long Lever)Hollow Body Hold Jackknife Sit-Up Pike Compression Lift (Seated)Plank (Shoulder Tap)Plank (Wall)Sit-Up (Butterfly)Spiderman Crawl V-Up

Obliques(2)

Side Plank Torso Twist (Bent-Over)

Core(1)

Quads(7)

Burpee Frog Stand Leg Lift (Front Scale)Pistol Squat (Partial ROM)Shrimp Squat (Intermediate)Sissy Squat Split Squat (Bulgarian)

Hamstrings(2)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)

Glutes(4)

Glute Bridge (Single-Leg)Hip Thrust (Single-Leg)Lunge (Curtsy)Reverse Plank

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