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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)
Abdominal Crunch
Back Extension
(LOWER BACK, Glutes, hips, Shoulders}
Alternating Lunges
(QUADS, glutes, hamstrings)
Body Saw
(CORE, shoulders)
Crab Kick Touch
(CORE. FULL BODY, glutes, hamstrings, quads)
Boat
(CORE, Hips, abs, adductors)
Dead Bug
(CORE
Decline Push up
(Chest, shoulders)
Dips
(Triceps, chest, back)
Extended Plank
(CORE, shoulders)
Dive Bomber
(CORE, shoulders)
Frog Squat
(Quads, hamstrings, glutes, adductors, calves)
Good Morning
(Back, hamstrings, shoulders)
Glute Bridge
(Hamstrings, lower back abs, glutes)
Half burpee
(CARDIO, QUADS, CORE
Incline Push Up
(CHEST, COREE, SHOULDERS, ARMS)
Heel Touches
(Obliques, abs)
Groucho Walk
(Hips, hamstrings, quads, glutes)
Isometric Squat
(Leg, quad, glutes, calves) 3 to 5 sec. hold
IYT
(Glutes, hamstrings, back)
Lateral Lunge
(Glutes, hamstrings, quads, inner thighs)
Lateral Shuffle
(CORE, hips, quads, calves, hamstrings, glutes)
Line Drill
(cardio + lower body)
Mountain Climber
(CORE, shoulders, hamstrings, triceps, quads)
Plank Quad Touch
(Advanced plank)
Raise the Roof
(Chest, arms, shoulders)
Plank
Pointing Dog
(CORE, glutes)
Reverse Crunch
(ABS)
Reverse Lunge
(LOWER BODY, core)
Russian Twist
(Abs, hips, back, lats)
Side Leg Raise
(Outer thighs, hips glutes)
Side Plank
(CORE, abs, back)
Spiderman Push Up
(CHEST, TRICEPS, SHOULDERS, FOREARMS, core)
Single Leg Deadlift
(CORE, hamstrings, glutes)
Skyscraper
(Plank variation, abs)
Squat Jump
(Abs, lower body, explosive power)
Squat
(Glutes, hips, quads, abs, hamstrings, lower back)
Standing Kickback
(Glutes)
Sumo Squat
(QUADS, GLUTES, HAMSTRINGS, CALVES, abs, back)
Superman
(Lower back, glutes, hamstrings, abs)
Push Ups
(Chest, shoulders, biceps, abs)
Triceps Push Up
(Triceps, chest, shoulders, core)
Twisted Mt Climber
(KILLER CORE / FULL BODY)
Walking Lunge
(Quads, glutes, hamstrings, abs, hips)
Wall Squat
(Glutes, calves, quads, abs)
Pulsing Squat
(Hips, glutes, hamstrings, quads)
Windshield Wipers
(CORE. abs glutes)
Beginner
Advanced
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