Bodyweight Exercises

Air Squats

Bodyweight squat for lower body strength and mobility

Advanced

Archer Push-ups

Advanced push-up variation emphasizing one side at a time

Bicycle Crunches

Dynamic core exercise targeting abs and obliques

absobliques

Burpees

Full-body explosive exercise combining squat, plank, and jump

full bodycorelegs

Calf Raises

Isolation exercise for calf muscles

calves

Chest Dips

Bodyweight or weighted dipping exercise targeting chest and triceps

Clap Push-ups

Plyometric push-up variation for explosive power

Dead Bug

Core stability exercise for deep abdominal muscles

coreabship flexors

Diamond Push-ups

Close-grip push-up variation targeting triceps

tricepschestshoulders

Diamond Push-ups

Tricep-focused push-up variation with hands close together

tricepschestshoulders

Floor Tricep Dips

Bodyweight tricep exercise performed sitting on floor

tricepsshoulders

Flutter Kicks

Lower ab exercise with alternating leg kicks

abship flexorscore

Glute Bridge

Bodyweight glute activation exercise performed lying on back

gluteshamstringscore

High Knees

Running in place with high knee drive for cardio conditioning

legscorehip flexors

Hollow Body Hold

Isometric core exercise holding body in hollow position

abscorehip flexors

Inverted Rows

Bodyweight horizontal pulling exercise using a bar or table

latsrhomboidstraps

Jump Squats

Explosive plyometric squat variation for power development

Jumping Jacks

Classic cardio exercise for warming up and conditioning

full bodycalvesshoulders

Mountain Climbers

Dynamic core and cardio exercise

coreabsshoulders

Mountain Climbers

Dynamic core and cardio exercise in plank position

coreshouldership flexors

Pike Push-ups

Shoulder-focused push-up variation in an inverted V position

shoulderschesttriceps

Pistol Squats

Advanced single-leg squat performed with one leg extended

quadsglutescore

Plank

Isometric core strengthening exercise

coreabsshoulders

Pseudo Planche Push-ups

Advanced push-up with hands positioned near hips for increased difficulty

chestshoulderstriceps

Push-ups

Classic bodyweight pushing exercise

Beginner

Reverse Snow Angels

Upper back and rear delt activation exercise lying face down

upper backrhomboidstraps

Russian Twists

Rotational core exercise for obliques

coreobliquesabs

Shoulder Taps

Plank variation for shoulder stability and core strength

shoulderscorechest

Single Leg Glute Bridge

Unilateral glute and hamstring exercise

gluteshamstringscore

Intermediate

Skater Hops

Lateral plyometric exercise mimicking speed skating motion

legsglutescore

Intermediate

Star Jumps

Explosive jumping exercise with arms and legs spreading wide

full bodylegsshoulders

Step-ups

Unilateral leg exercise using a step or bench

lower backgluteshamstrings

Superman Hold

Isometric lower back exercise lying face down

Tricep Dips

Bodyweight tricep exercise using bench or parallel bars

tricepsshoulderschest

Walking Lunges

Unilateral leg exercise for strength and stability

Wall Sit

Isometric quad exercise against a wall

quadsglutes

Advanced

Wall Walks

Handstand progression exercise walking feet up wall

shoulderscoretriceps

Wide Push-ups

Chest-focused push-up with hands placed wider than shoulders

chestshoulderstriceps