Bodyweight Exercises

Create your own body weight workouts here by choosing 3 to 5 targeted exercises per workout (I recommend 1 to 2 of which being core exercises) & doing 3 sets of 12 to 20 reps of each depending on fitness level (if you can do more than 20 reps of an exercise in one set, pick a more difficult exercise or modify w/ weights or resistance bands.

It's always great to mix things up!!  Check the bottom of the page for recommended workout schedules!!

This is also a great place to check your form on the exercises on this page that you might already be doing!  Form is EVERYTHING!  Proper form will ensure you are getting the most out of your workouts and will help to prevent injury!!
Single Leg Wall Squat
(HIPS, HAMSTRINGS, QUADS, GLUTES CALVES)
Alternating Lunges
(QUADS, glutes, hamstrings)
Boat
(CORE, Hips, abs, adductors)
Dips
(Triceps, chest, back)
Frog Squat
(Quads, hamstrings, glutes, adductors, calves)
Half burpee
(CARDIO, QUADS, CORE
Groucho Walk
(Hips, hamstrings, quads, glutes)
Lateral Lunge
(Glutes, hamstrings, quads, inner thighs)
Mountain Climber
(CORE, shoulders, hamstrings, triceps, quads)
Plank
Reverse Lunge
(LOWER BODY, core)
Side Plank
(CORE, abs, back)
Skyscraper
(Plank variation, abs)
Standing Kickback
(Glutes)
Push Ups
(Chest, shoulders, biceps, abs)
Walking Lunge
(Quads, glutes, hamstrings, abs, hips)
Abdominal Crunch
Body Saw
(CORE, shoulders)
Dead Bug
(CORE
Extended Plank
(CORE, shoulders)
Good Morning
(Back, hamstrings, shoulders)
Incline Push Up
(CHEST, COREE, SHOULDERS, ARMS)
Isometric Squat
(Leg, quad, glutes, calves)  3 to 5 sec. hold
Lateral Shuffle
(CORE, hips, quads, calves, hamstrings, glutes)
Plank Quad Touch
(Advanced plank)

 
Pointing Dog
(CORE, glutes)
Russian Twist
(Abs, hips, back, lats)
Spiderman Push Up
(CHEST, TRICEPS, SHOULDERS, FOREARMS, core)
Squat Jump
(Abs, lower body, explosive power)
Sumo Squat
(QUADS, GLUTES, HAMSTRINGS, CALVES, abs, back)
Triceps Push Up
(Triceps, chest, shoulders, core)
Wall Squat
(Glutes, calves, quads, abs)
Back Extension
(LOWER BACK, Glutes, hips, Shoulders}
Crab Kick Touch
(CORE. FULL BODY, glutes, hamstrings, quads)
Decline Push up
(Chest, shoulders)
Dive Bomber
(CORE, shoulders)
Glute Bridge
(Hamstrings, lower back abs, glutes)
Heel Touches
(Obliques, abs)
IYT
(Glutes, hamstrings, back)
Line Drill
(cardio + lower body)
Raise the Roof
(Chest, arms, shoulders)
Reverse Crunch
(ABS) 
Side Leg Raise
(Outer thighs, hips glutes)
Single Leg Deadlift
(CORE, hamstrings, glutes)
Squat
(Glutes, hips, quads, abs, hamstrings, lower back)
Superman
(Lower back, glutes, hamstrings, abs)
Twisted Mt Climber
(KILLER CORE / FULL BODY)
Pulsing Squat
(Hips, glutes, hamstrings, quads)
Windshield Wipers
(CORE. abs glutes)
Beginner
Screenshot (55).png
Advanced
Screenshot (54).png