Exercises Guide

Here you will find a list of 205 bodyweight exercises, each  one rated with its difficulty level, equipment requirements and alternatives.

In all the workouts, next to the exercises, you will see a number in-between BRACKETS [ ], this number refers to the exercise in the exercises guide. Should you not know how to do/perform a given exercise, you can find “How to Perform” it here.

ARMS [1] to [11]

  1. Triceps Extension

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your tummy on the floor. Hold your hands  under your chest, arms straight up. Slowly bend your elbows so your chest come down towards the ground, then push them back up straight.

  2. Short-Lever Triceps Extension

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: same as triceps extension, but with your knees on the ground (instead of feet).

  3. Short-Lever Inverted Curl

    • Difficulty: Intermediate

    • Equipment Needed: Yes (bar or low sturdy table)

    • Alternative: Use a sturdy table or desk. Lie on your back underneath it and grab the edge.

    • How to Perform: Lie on your back under a low bar (or table). Grab the bar with your hands facing you, arms bent, so your chest is close to the bar. Keep your body straight and pull yourself up using your arm muscles (like a bicep curl) until your nose/chest is near the bar, then slowly lower.

  4. Long-Lever Inverted Curl

    • Difficulty: Advanced

    • Equipment Needed: Yes (Low sturdy bar or table)

    • Alternative: Use a sturdy table or desk. Lie on your back underneath it and grab the edge.

    • How to Perform: Similar to a Short-Lever Inverted Curl, but your body is straighter and your feet are further away from the bar, making it harder. You can also perform the movement with straight legs that are elevated on to another chair or bench.  Lie on your back under a low bar, grab it with hands facing you, arms mostly straight. Pull your chest up towards the bar, then slowly lower.

  5. Biceps Chin-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Pull-up bar)

    • Alternative: Use a strong doorframe bar, or do "Inverted Rows" under a sturdy table, pulling your chest towards it with hands facing you.

    • How to Perform: Hang from a bar with your hands facing you, close together. Pull yourself up until your chin is over the bar, focusing on your arm muscles. Then slowly lower yourself down.

  6. Narrow Triceps Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position, but put your hands closer together, right under your chest. Keep your elbows tucked in close to your body as you lower your chest towards your hands, then push back up.

  7. Diamond Triceps Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Get into a plank position. Make a "diamond" shape with your hands by touching your thumbs and pointer fingers together under your chest. Lower your chest down towards your hands, keeping your elbows tucked in, then push back up.

  8. Short-Lever Triceps Push-Up

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Get on your hands and knees. Put your hands closer together, forming a narrow stance. Keep your elbows tucked in as you bend your arms and lower your chest towards the floor, then push back up. This is an easier version.

  9. Three-Point Bench Dip

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Sturdy bench or chair)

    • Alternative: Use a low, sturdy chair, bench, or step.

    • How to Perform: Sit on a bench with your hands gripping the edge next to your hips. Slide your bottom off the bench, keeping your feet on the floor. Slowly bend your elbows to lower your body, then push back up. Keep one leg lifted for "three-point".

  10. Air Push-ups

    • Difficulty: Highly Advanced

    • Equipment Needed: No (Requires extreme core strength and balance)

    • How to Perform: This is a very advanced move, often a push-up performed while jumping or with hands off the ground briefly. Imagine doing a push-up but pushing so hard you lift your hands off the floor for a second!

  11. Renegade Row (Bodyweight)

    • Difficulty: Intermediate

    • Equipment Needed: No (Originally done with dumbbells, but can be done bodyweight)

    • Alternative: Perform the motion without dumbbells.

    • How to Perform: Start in a push-up position with hands firmly on the floor. Keep your body super straight. Lift one hand off the floor and pull your elbow up towards the ceiling, as if you're rowing something. Put it back down and switch sides. Try not to wobble!

NECK AND SHOULDERS [12] to [20]

  1. Wall Anterior Neck Isohold

    • Difficulty: Beginner

    • Equipment Needed: Yes (Wall)

    • Alternative: Use any sturdy wall.

    • How to Perform: Stand facing a wall. Place your forehead against the wall and gently push your head into the wall, using your neck muscles. Hold still.

  2. Wall Posterior Neck Isohold

    • Difficulty: Beginner

    • Equipment Needed: Yes (Wall)

    • Alternative: Use any sturdy wall.

    • How to Perform: Stand with the back of your head against a wall. Gently push the back of your head into the wall, using your neck muscles. Hold still.

  3. Manual Neck Isohold

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Place your hand on your forehead. Gently push your head forward while your hand pushes back, so your head stays still. Feel your neck muscles work. You can do this on the sides and back of your head too.

  4. Push-Back

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform:(similar to a pike push up). Start in a push-up position (similar to a bear walk stance), but put your feet closer to your hands so your bottom is in the air, like a tent. Push the ground away with your hands, sending your head and shoulders back, stretching your arms and shoulders.

  5. Feet-Elevated Pike Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Low step or chair)

    • Alternative: Use a low step, sturdy chair, or even a stack of books for your feet.

    • How to Perform: Put your feet up on a low step or chair. Your body should make an upside-down 'V' shape. Bend your elbows and lower the top of your head towards the floor, then push back up. This works your shoulders.

  6. Three-Point Pike Push-Up

    • Difficulty: Advanced

    • Equipment Needed: No

    • How to Perform: Start in an upside-down 'V' position. Lift one leg straight up into the air. Now, with only three points (two hands, one foot) on the floor, bend your elbows and lower your head towards the floor, then push back up.

  7. Rear Deltoid Raise

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie face down on the floor or a bench, with your chest supported. Let your arms hang down. Squeeze your shoulder blades together and lift your arms out to the sides, like you're flying. Slowly lower them.

  8. YTWL

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie face down on the floor. Keep your arms straight and lift them off the ground to make different letters: a 'Y' (arms up and out), a 'T' (arms straight out to the sides), a 'W' (bent elbows, palms forward, elbows tucked), and an 'L' (one arm up, one out). Squeeze your shoulder blades each time.

  9. Wall Handstand Push-Up

    • Difficulty: Advanced

    • Equipment Needed: Yes (Wall)

    • Alternative: Use a sturdy wall.

    • How to Perform: Kick up into a handstand against a wall. Slowly bend your elbows, lowering your head towards the floor. Then push back up until your arms are straight. This is very hard!

CHEST [21] to [38]

  1. Push-Up

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your tummy with hands under your shoulders. Push the ground away until your arms are straight. Keep your body straight like a plank. Then slowly lower yourself back down.

  2. Wide-Width Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a push-up position, but place your hands wider apart than your shoulders. Lower your chest down, then push back up. This works your chest muscles more.

  3. Elevated Push-Up

    • Difficulty: Advanced

    • Equipment Needed: Yes (Something to elevate hands)

    • Alternative: Use sturdy boxes, chairs, or parallettes to raise your hands off the floor.

    • How to Perform: Place your hands on two sturdy boxes or chairs, slightly wider than your shoulders. Lower your chest down between your hands, getting a deep stretch, then push back up.

  4. Short-Lever Elevated Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Something to elevate hands)

    • Alternative: Use a low step or a stack of books for your hands.

    • How to Perform: Place your hands on a low step or stack of books. Keep your body straight and lower your chest until it's lower than your hands, then push back up. This is a slightly easier elevated push-up.

  5. Torso-Elevated Push-Up

    • Difficulty: Beginner

    • Equipment Needed: Yes (Elevated surface for hands)

    • Alternative: Use a sturdy table, bench, or even a wall for your hands.

    • How to Perform: Place your hands on a raised surface, like a table or a bench. Keep your body straight. Lower your chest towards the edge of the surface, then push back up. This is an easier push-up.

  6. Feet-Elevated Push-Up

    • Difficulty: Advanced

    • Equipment Needed: Yes (Low step or chair for feet)

    • Alternative: Use a low step, chair, or even a pillow stack for your feet.

    • How to Perform: Put your feet up on a low step or chair. Start in a push-up position with your hands on the floor. Lower your chest towards the floor, then push back up. This makes it harder.

  7. Side-to-Side Push-Up

    • Difficulty: Advanced

    • Equipment Needed: No

    • How to Perform: Start in a regular push-up position. Shift your weight to one side as you bend that arm, lowering your chest towards that hand. Keep the other arm mostly straight. Push back up and then go to the other side.

  8. Sliding Side-to-Side Push-Up

    • Difficulty: Highly Advanced

    • Equipment Needed: Yes (Sliders or towels on a smooth floor)

    • Alternative: Use towels or paper plates under your hands on a smooth floor.

    • How to Perform: Put sliders (or towels) under your hands. Start in a push-up position. As you lower down to one side, slide the other hand straight out to the side. Push back up, sliding the hand back in, and then go to the other side.

  9. One-Arm Push-Up

    • Difficulty: Highly Advanced

    • Equipment Needed: No

    • How to Perform: Start in a push-up position, but put one hand behind your back. Balance on one hand and your feet. Lower your chest to the floor, keeping your body straight, then push back up with only one arm. This is extremely difficult!

  10. Self-Assisted One-Arm Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: No (Uses your other hand for assistance)

    • How to Perform: Start in a push-up position. Place one hand on the floor and the other hand (your assisting hand) on your working arm or shoulder to help a little. Lower down with one arm doing most of the work, then push back up.

  11. Clapping Push-Up

    • Difficulty: Advanced

    • Equipment Needed: No

    • How to Perform: Do a normal push-up. As you push up, push so hard that your hands leave the floor! Quickly clap your hands together in the air before landing softly back down into the next push-up.

  12. Knee Clapping Push-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Do a push-up on your knees. As you push up, push strongly so your hands lift off the floor. Quickly clap them together before landing back down on your hands. This is an easier version of a clapping push-up.

  13. Whole-Body Clapping Push-Up

    • Difficulty: Highly Advanced

    • Equipment Needed: No

    • How to Perform: A very explosive push-up where you push so hard that your whole body (hands and feet!) leaves the ground. Quickly clap your hands and perhaps even lift your feet before landing.

  14. Chest Dip

    • Difficulty: Advanced

    • Equipment Needed: Yes (Parallel bars or two sturdy chairs/benches)

    • Alternative: Use two sturdy chairs, benches, or the edge of a counter/desk.

    • How to Perform: Hold onto parallel bars (or two chairs) with straight arms, feet off the floor. Lean your chest forward. Slowly bend your elbows, lowering your body down until your shoulders are below your elbows. Then push back up.

  15. Sliding Fly

    • Difficulty: Advanced

    • Equipment Needed: Yes (Sliders or towels on a smooth floor)

    • Alternative: Use towels or paper plates under your hands on a smooth floor.

    • How to Perform: Start in a push-up position with sliders (or towels) under your hands. Keep your arms mostly straight and slide your hands out to the sides, lowering your chest towards the floor. Squeeze your chest muscles to slide your hands back together.

  16. Short-Lever Sliding Fly

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Sliders or towels on a smooth floor)

    • Alternative: Use towels or paper plates under your hands on a smooth floor.

    • How to Perform: Similar to a Sliding Fly, but you might start on your knees or only slide your hands out a little bit, making it easier. Put sliders under your hands. Slide your hands out to the sides, lowering your chest, then pull them back in.

  17. Decline Push-ups

    • Difficulty: Advanced

    • Equipment Needed: Yes (Elevated surface for feet)

    • Alternative: Use a step, chair, or low bench to place your feet on.

    • How to Perform: Place your feet on a raised surface (like a chair). Your hands are on the floor in a push-up position. Lower your chest towards the floor, then push back up. This makes the push-up harder because more weight is on your upper body.

  18. Spiderman Push-ups

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a push-up position. As you lower your chest, bring one knee out to the side and up towards your elbow, like Spiderman climbing a wall. Push back up and bring your leg back, then switch sides.

CORE [39] to [93]

  1. Crunch

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet flat on the floor. Place your hands gently behind your head or across your chest. Lift your head and shoulders off the floor, squeezing your tummy muscles. Don't pull on your neck! Slowly lower back down.

  2. Reverse Crunch

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet off the floor (knees over hips). Place your hands next to your sides. Lift your hips off the floor, bringing your knees towards your chest. Slowly lower your hips back down.

  3. Side Crunch

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent. Roll slightly onto one side, or keep your feet together and drop your knees to one side. Place your hands gently behind your head. Lift your head and shoulders towards the side, squeezing your side tummy muscles. Slowly lower.

  4. Superman

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your tummy with arms stretched out in front of you. Lift your arms, chest, and legs off the floor at the same time, like you're flying! Squeeze your back muscles. Hold for a second, then slowly lower.

  5. Bicycle

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet off the floor. Place your hands behind your head. Lift your head and shoulders. Bring one elbow towards the opposite knee, while straightening the other leg. Like pedaling a bike with your legs in the air!

  6. Seated Knee-Up

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Sit on the floor with your hands behind you for support. Lean back a little. Lift your feet off the floor and bring your knees towards your chest, then extend your legs back out (without touching the floor).

  7. L-Sit

    • Difficulty: Advanced

    • Equipment Needed: Yes (Parallel bars, sturdy chairs, or floor)

    • Alternative: Use parallel bars, two sturdy chairs, or parallettes. Can be done on the floor but is much harder.

    • How to Perform: Sit on the floor with your legs straight out. Place your hands next to your hips. Push down with your hands to lift your bottom and legs off the floor. Keep your legs straight in front of you, making an 'L' shape with your body. Hold it!

  8. Bent-Knee Single-Leg Lowering With Extension

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back with knees bent and feet flat. Lift one leg, keep it bent. Slowly lower your bent knee towards the floor, then extend the leg straight out, then bend it again and lift it back up. Switch sides.

  9. Dead Bug

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back with knees bent and feet off the floor (knees over hips), arms straight up towards the ceiling. Slowly lower one arm back behind your head and the opposite leg straight towards the floor at the same time. Keep your lower back flat. Bring them back up and switch sides.

  10. Double-Leg Lowering With Bent Knees

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet off the floor. Keeping your knees bent, slowly lower both feet towards the floor, then bring them back up. Keep your lower back pressed to the floor.

  11. Lying Straight-Leg Raise

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, legs straight on the floor. Keep your legs straight and lift both legs up towards the ceiling until your bottom lifts slightly. Slowly lower them back down without letting your feet touch the floor.

  12. Dragon Flag

    • Difficulty: Highly Advanced

    • Equipment Needed: Yes (Sturdy anchor point like a bench or pole)

    • Alternative: Needs a very sturdy anchor point for your hands, like the top of a bench, a pole, or the edge of a heavy couch.

    • How to Perform: Lie on your back on a bench, gripping the bench behind your head. Lift your entire body (from shoulders to toes) straight up into the air. Keep your body stiff like a plank. Slowly lower your body down towards the bench without letting your feet touch, only your upper back touches. This is super hard!

  13. Bent-Leg Sit-Up

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet flat on the floor. Cross your arms over your chest or put hands behind your head. Sit all the way up, bringing your chest towards your knees. Slowly lie back down.

  14. Straight-Leg Sit-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back with your legs straight out on the floor. Keep your legs straight and sit all the way up, reaching your hands towards your toes. Slowly lie back down.

  15. Twisting Sit-Up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet flat. As you sit up, twist your body to bring one elbow towards the opposite knee. Lie back down and switch sides.

  16. Front Plank

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your tummy. Push up onto your elbows and toes. Keep your body straight like a strong, flat board from head to heels. Don't let your bottom sag or stick up. Hold still.

  17. Short-Lever Front Plank

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Get on your hands and knees. Then lift your knees off the floor and extend your legs only a little bit, so your body is shorter than a full plank. Hold. This is like a tabletop plank.

  18. Feet-Elevated Front Plank

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Low step or chair for feet)

    • Alternative: Use a low step, chair, or even a pillow stack for your feet.

    • How to Perform: Put your feet up on a low step or chair. Get into a plank position on your elbows or hands. Keep your body straight like a board. Holding your feet higher makes it harder.

  19. Rotating Three-Point Plank

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands). Lift one hand off the floor and rotate your body to open up to the side, reaching your arm towards the ceiling. You'll be balancing on one hand and two feet. Hold, then return and switch sides.

  20. Rotating Two-Point Plank

    • Difficulty: Advanced

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands). Lift one hand and the opposite foot off the floor at the same time. You'll be balancing on one hand and one foot. Hold still. This is very wobbly and hard!

  21. Partner-Assisted Oblique Raise

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Partner)

    • Alternative: You can use a sturdy low beam, table leg, or heavy furniture to hook your feet under if you don't have a partner.

    • How to Perform: Lie on your side, facing a partner. Your partner holds your feet down. Reach your arms across your chest. Lift your upper body sideways off the floor, squeezing your side tummy muscles. Slowly lower.

  22. RKC Plank

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Get into a normal plank position on your elbows. Now, imagine pulling your elbows towards your toes and your toes towards your elbows, really squeezing everything super tight. Your body might slightly round. Hold as hard as you can!

  23. Side Plank

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your side. Prop yourself up on one elbow and the side of your foot. Keep your body straight like a strong, flat board from head to heels. Don't let your hips sag. Hold still.

  24. Short-Lever Side Plank

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your side. Bend your knees. Prop yourself up on one elbow and your bent knees. Keep your body straight from head to knees. This is an easier side plank.

  25. Feet-Elevated Side Plank

    • Difficulty: Advanced

    • Equipment Needed: Yes (Low step or chair for feet)

    • Alternative: Use a low step, chair, or sturdy box for your feet.

    • How to Perform: Put your feet up on a low step or chair. Get into a side plank position on your elbow. Keep your body super straight. Holding your feet higher makes it much harder.

  26. Hanging Leg Raise With Bent Knees

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Pull-up bar or sturdy overhead bar)

    • Alternative: Use a pull-up bar, a sturdy overhead beam, or even a strong playground monkey bar.

    • How to Perform: Hang from a bar with your arms straight. Keep your knees bent and lift your knees up towards your chest. Slowly lower them back down.

  27. Straight-Leg Hanging Leg Raise

    • Difficulty: Advanced

    • Equipment Needed: Yes (Pull-up bar or sturdy overhead bar)

    • Alternative: Use a pull-up bar, a sturdy overhead beam, or a strong playground monkey bar.

    • How to Perform: Hang from a bar with your arms straight. Keep your legs straight and lift them all the way up in front of you until they are parallel to the floor (or higher!). Slowly lower them back down.

  28. Hanging Leg Raise With Reverse Crunch

    • Difficulty: Advanced

    • Equipment Needed: Yes (Pull-up bar or sturdy overhead bar)

    • Alternative: Use a pull-up bar, a sturdy overhead beam, or a strong playground monkey bar.

    • How to Perform: Hang from a bar. Lift your bent knees towards your chest (like a regular hanging leg raise), then, as your knees are high, curl your hips up even higher, trying to get your feet towards the ceiling. Slowly reverse the motion.

  29. Oblique Hanging Leg Raise

    • Difficulty: Advanced

    • Equipment Needed: Yes (Pull-up bar or sturdy overhead bar)

    • Alternative: Use a pull-up bar, a sturdy overhead beam, or a strong playground monkey bar.

    • How to Perform: Hang from a bar. Lift your knees towards one side of your chest, twisting your body. Slowly lower and then lift them towards the other side.

  30. Windshield Wiper

    • Difficulty: Highly Advanced

    • Equipment Needed: Yes (Pull-up bar or sturdy overhead bar)

    • Alternative: Use a pull-up bar, a sturdy overhead beam, or a strong playground monkey bar.

    • How to Perform: Hang from a bar and lift your straight legs all the way up, parallel to the floor. Now, keep your legs straight and swing them from side to side, like windshield wipers on a car. This is very hard and needs great control!

  31. Sliding Rollout From Knees

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Sliders or towels on a smooth floor)

    • Alternative: Use towels or paper plates under your hands on a smooth floor.

    • How to Perform: Start on your knees with sliders (or towels) under your hands. Keep your body straight from knees to head. Slowly slide your hands forward, letting your body stretch out, then pull your hands back in to return to the start.

  32. Standing Rollout

    • Difficulty: Advanced

    • Equipment Needed: Yes (Sliders or towels on a smooth floor)

    • Alternative: Use towels or paper plates under your hands on a smooth floor.

    • How to Perform: Start standing with sliders (or towels) under your hands. Keep your legs straight and slide your hands forward, letting your body stretch out. Your body will get almost flat. Then pull your hands back in to stand up straight. This is very hard!

  33. Sliding Body Saw

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Sliders or towels for feet)

    • Alternative: Use towels or paper plates under your feet on a smooth floor.

    • How to Perform: Start in a plank position on your elbows, with sliders (or towels) under your feet. Keeping your body stiff, slide your feet back and forth, moving your whole body like a saw.

  34. 100s

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet off the floor (knees over hips). Lift your head and shoulders. Pump your arms up and down very fast for 100 counts, while keeping your abs tight.

  35. Alt Arm/Leg Planks

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position on your hands. Lift one arm straight forward and the opposite leg straight back at the same time. Keep your body still and flat. Hold, then lower and switch sides.

  36. Flutter Kicks

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, hands under your bottom or by your sides. Lift your legs slightly off the floor, keeping them straight. Kick your legs up and down quickly in small movements, like scissors.

  37. Heel Touches

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet flat on the floor, close to your bottom. Lift your head and shoulders slightly. Reach one hand to touch your heel on that side, then reach the other hand to the other heel. Keep your core tight.

  38. Knee to Elbow Crunches

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, hands behind your head. Lift your head and shoulders. Bring one knee towards your chest and the opposite elbow towards that knee, twisting your body. Extend back out and switch sides.

  39. Knee to Elbow Over the Line

    • Difficulty: Intermediate

    • Equipment Needed: No (Imaginary line)

    • How to Perform: Start in a plank position (on hands). Bring one knee towards your chest, then cross it over to try and touch the opposite elbow, as if there's a line on the floor. Return and switch sides.

  40. Knee Pull-ins

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Sit on the floor with your hands behind you for support. Lift your feet off the floor and pull your knees in towards your chest, then push your legs straight out again (don't let your feet touch the floor).

  41. Long Arm Crunches

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, knees bent, feet flat. Stretch your arms straight out above your head, keeping them straight. Lift your head and shoulders off the floor, reaching your straight arms towards the ceiling. Slowly lower.

  42. Mixed Crunches

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Combine different crunch variations. For example, do a regular crunch, then a reverse crunch, then a bicycle crunch, all in one set.

  43. Modified V-up

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your back, arms stretched above your head. Lift your head, shoulders, and bent knees towards your chest at the same time, trying to touch your hands to your knees. Your body will make a 'V' shape. Slowly lower.

  44. Plank Arm Reaches

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands or elbows). Keeping your body super still, reach one arm straight forward in front of you. Hold for a moment, then place it back down and switch arms. Try not to wobble!

  45. Plank Book Pass

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Book or small object)

    • Alternative: Use any small object like a book, toy, or water bottle.

    • How to Perform: Place a book on one side of your body. Get into a plank position (on hands). Reach across with the opposite hand, grab the book, and pull it to the other side of your body. Return and repeat, passing the book back and forth.

  46. Plank Half Jacks Jump-inside the Lines

    • Difficulty: Intermediate

    • Equipment Needed: No (Imaginary lines)

    • How to Perform: Start in a plank position on your hands. Jump your feet out wide, then jump them back in. Now jump your feet forward towards your hands and then back again. Imagine jumping over and within invisible lines.

  47. Plank Knee-ins

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands). Quickly pull one knee in towards your chest, then push it back. Quickly pull the other knee in. Like a fast mountain climber, but focusing on bringing the knee in

  48. Planks w/ Rotations

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands). Twist your hips and lower them slightly to one side, then bring them back to center and twist to the other side. Keep your core tight.

  49. Reverse Flutter Kicks

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your tummy, hands under your head or by your sides. Lift your legs slightly off the floor, keeping them straight. Kick your legs up and down quickly in small movements, like a flutter kick for swimming but on your tummy.

  50. Russian Twists

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Sit on the floor, knees bent, feet flat (or slightly lifted for harder). Lean back a little, keeping your back straight. Twist your upper body from side to side, tapping your hands on the floor next to your hips.

  51. Scissors

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, hands under your bottom or by your sides. Lift your legs slightly off the floor, keeping them straight. Cross one leg over the other, then uncross and cross the other way, like scissors cutting.

  52. Side Jackknives

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Lie on your side, legs straight. Place your bottom hand on the floor for balance. Bring your top arm over your head. In one movement, lift both your legs and your upper body, trying to touch your hand to your feet. Slowly lower.

  53. Spiderman Planks

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Start in a plank position (on hands). Bring one knee out to the side and up towards your elbow, like Spiderman climbing a wall. Return and switch sides. Keep your body still.

  54. Spiderman Side Crunches

    • Difficulty: Intermediate

    • Equipment Needed: No

    • How to Perform: Similar to Spiderman planks, but as you bring your knee to your elbow, try to really crunch your side body.

  55. Static Raised Legs

    • Difficulty: Beginner

    • Equipment Needed: No

    • How to Perform: Lie on your back, legs straight. Lift both legs up slightly off the floor, keeping them straight. Hold them still in the air for a set amount of time.

BACK [94] to [108]

  1. Pull-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Pull-up bar)

    • Alternative: Use a strong doorframe bar, or even do "Inverted Rows" under a sturdy table, pulling your chest towards it.

    • How to Perform: Hang from a bar with your hands facing forward, wider than your shoulders. Pull yourself up until your chin is over the bar. Then slowly lower yourself down.

  2. Rafter Pull-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Exposed beam or sturdy overhead structure)

    • Alternative: Any strong, stable overhead beam or sturdy playground bar.

    • How to Perform: Grab onto a sturdy overhead beam (like a rafter) with your hands. Perform a pull-up, pulling your chest up towards the beam.

  3. Side-to-Side Pull-Up

    • Difficulty: Advanced

    • Equipment Needed: Yes (Pull-up bar)

    • Alternative: Use a pull-up bar.

    • How to Perform: Hang from a pull-up bar. Pull yourself up, but lean and pull towards one hand, bringing your chin over that hand. Lower, then pull up towards the other hand.

  4. Sliding Side-to-Side Pull-Up

    • Difficulty: Highly Advanced

    • Equipment Needed: Yes (Pull-up bar and a smooth surface overhead)

    • Alternative: This specific exercise is hard to replicate without a bar where you can slide. Focus on very controlled Side-to-Side Pull-Ups as an alternative.

    • How to Perform: Hang from a pull-up bar. As you pull up, slide one hand along the bar to one side while pulling yourself up and towards that hand. Lower, then slide to the other side. This is extremely advanced.

  5. Towel Pull-Up

    • Difficulty: Intermediate

    • Equipment Needed: Yes (Pull-up bar and two towels)

    • Alternative: Use a pull-up bar. Loop two strong towels over the bar and grip the ends of the towels.

    • How to Perform: Drape two towels over a pull-up bar and grip the ends of the towels. Pull yourself up until your chin is over the bar, squeezing the towels. This works your grip extra hard.

  6. One-Arm Self-Assisted Chin-Up

    • Difficulty: Highly Advanced

    • Equipment Needed: Yes (Pull-up bar)

    • Alternative: Use a pull-up bar.

    • How to Perform: Hang from a bar with one hand facing you. Use your other hand to lightly assist by holding your wrist or forearm of the working arm. Pull yourself up with mostly one arm.

  7. Modified Inverted Row

    • Difficulty: Beginner

    • Equipment Needed: Yes (Low sturdy bar or table)

    • Alternative: Use a sturdy table, desk, or a low horizontal bar (like on a playground).

    • How to Perform: Lie on your back under a sturdy table or low bar. Grab the edge/bar with your hands facing forward, arms straight. Keep your body straight and pull your chest up towards the table/bar, then slowly lower.

  8. Feet-Elevated Inverted Row

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Low sturdy bar/table and an elevated surface for feet)

  • Alternative: Use a sturdy table or low bar, and place your feet on a chair or step.

  • How to Perform: Lie on your back under a table or low bar, but put your feet up on a chair or step. Grab the edge/bar. Keep your body straight and pull your chest up towards the table/bar. This makes it harder.

  1. Towel Inverted Row

  • Difficulty: Beginner

  • Equipment Needed: Yes (Two towels and a sturdy anchor point)

  • Alternative: Drape two towels over a sturdy bar (like a broomstick between two chairs), or over the top edge of a very strong door.

  • How to Perform: Hold two towels. Lie on your back and have someone hold the ends of the towels above you, or loop them over a sturdy horizontal surface. Pull your chest up towards your hands, squeezing the towels.

  1. Side-to-Side Inverted Row

  • Difficulty: Advanced

  • Equipment Needed: Yes (Sturdy bar or table)

  • Alternative: Use a sturdy table or low bar.

  • How to Perform: Lie under a bar or table. Pull your chest up towards one hand, leaning your body towards that side as you pull. Lower, then pull up towards the other hand.

  1. Sliding Side-to-Side Inverted Row

  • Difficulty: Highly Advanced

  • Equipment Needed: Yes (Sturdy bar or table, and sliders for hands)

  • Alternative: Use a sturdy table or bar, and place towels or paper plates under your hands on a smooth floor.

  • How to Perform: Lie under a bar or table with sliders under your hands. As you pull your body up towards one hand, slide the other hand out to the side. Pull back in and go to the other side.

  1. One-Arm Inverted Row

  • Difficulty: Highly Advanced

  • Equipment Needed: Yes (Sturdy bar or table)

  • Alternative: Use a sturdy table or low bar.

  • How to Perform: Lie under a bar or table. Grab the bar with one hand. Keep your body straight and pull your chest up towards your hand using only one arm. Your other hand can rest on your tummy. This is very hard!

  1. Scapular Shrug

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Pull-up bar or hanging position)

  • Alternative: Use a pull-up bar.

  • How to Perform: Hang from a bar with straight arms. Without bending your elbows, pull your shoulders down and away from your ears, lifting your body just a little bit. Like you're shrugging your shoulders while hanging.

  1. Corner Scapular Shrug

  • Difficulty: Beginner

  • Equipment Needed: Yes (Corner of a wall)

  • Alternative: Use any sturdy wall corner.

  • How to Perform: Stand in a corner, facing in. Place your hands on the walls on either side of you. Lean into the corner and push away with your shoulders, moving your body just a little.

  1. Towel Face Pull

  • Difficulty: Beginner

  • Equipment Needed: Yes (Towel)

  • Alternative: Use a regular towel.

  • How to Perform: Hold a towel with both hands, arms straight in front of you. Pull the towel apart as hard as you can (imagine trying to rip it!). Now pull the towel towards your face, squeezing your shoulder blades together. Slowly extend arms.

THIGHTS [109] to [163]

  1. Sumo Squat

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand with your feet wide apart, toes pointing out. Keep your back straight and chest up. Bend your knees and push your bottom down, like sitting in a chair, until your thighs are parallel to the floor. Push back up.

  1. Wall Squat Isohold

  • Difficulty: Beginner

  • Equipment Needed: Yes (Wall)

  • Alternative: Use any sturdy wall.

  • How to Perform: Lean your back against a wall. Slide down until your knees are bent at a 90-degree angle, like you're sitting in an invisible chair. Hold this position still.

  1. Wall Squat March

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Wall)

  • Alternative: Use any sturdy wall.

  • How to Perform: Start in a Wall Squat Isohold (sitting against the wall). Lift one foot off the floor and march it up and down, then switch feet. Keep your back pressed against the wall.

  1. Box Squat

  • Difficulty: Beginner

  • Equipment Needed: Yes (Box or chair)

  • Alternative: Use a sturdy chair, bench, or low step.

  • How to Perform: Stand in front of a box or chair. Keep your back straight and chest up. Slowly sit down onto the box, then immediately stand back up. Don't fully relax on the box.

  1. Low Box Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Low box or stool)

  • Alternative: Use a lower sturdy stool or stack of books.

  • How to Perform: Similar to a Box Squat, but use a much lower box or stool. This makes you squat deeper and is harder.

  1. Jump Box Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Box or chair)

  • Alternative: Use a sturdy chair or step.

  • How to Perform: Start in front of a box or chair. Squat down to touch your bottom to the box. Then, instead of just standing up, explode upwards into a jump! Land softly and repeat.

  1. Full Squat

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand with feet shoulder-width apart, toes slightly out. Keep your back straight and chest up. Bend your knees and go down as low as you can, trying to get your bottom close to your heels. Then push back up.

  1. Counterbalance Full Squat

  • Difficulty: Beginner

  • Equipment Needed: No (Can use a light object to hold out front for balance)

  • Alternative: Hold a light object (like a shoe or small toy) out in front of you as you squat.

  • How to Perform: Stand with feet shoulder-width apart. As you squat down as deep as you can, reach your arms straight out in front of you. This helps you balance. Then push back up.

  1. Jump Full Squat

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Perform a Full Squat, going down as deep as you can. Then, explode upwards into a jump! Land softly back into a squat and repeat.

  1. Sissy Squat

  • Difficulty: Intermediate

  • Equipment Needed: No (Can use a wall or pole for balance)

  • How to Perform: Stand tall. Lift your heels off the floor. Keep your body straight from knees to shoulders. Bend your knees and lean back, lowering your body down until your knees almost touch the floor. Push back up. Hold onto something for balance if needed.

  1. Single-Leg Box Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Box or chair)

  • Alternative: Use a sturdy chair or bench.

  • How to Perform: Stand on one leg in front of a box or chair. Keep the other leg straight out in front. Slowly sit down onto the box on one leg, then stand back up using only that one leg.

  1. Single-Leg Low-Box Squat

  • Difficulty: Advanced

  • Equipment Needed: Yes (Low box or stool)

  • Alternative: Use a very low sturdy stool or stack of books.

  • How to Perform: Similar to a Single-Leg Box Squat, but use a much lower box. This makes you squat deeper on one leg and is harder.

  1. Jumping Single-Leg Box Squat

  • Difficulty: Advanced

  • Equipment Needed: Yes (Box or chair)

  • Alternative: Use a sturdy chair or step.

  • How to Perform: Stand on one leg in front of a box. Squat down to touch your bottom to the box on one leg. Then, explode upwards into a jump, landing back on that same leg. This is very difficult!

  1. Skater Squat

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Stand on one leg. Send your other leg back behind you and cross it slightly. Squat down on your standing leg, letting your back knee bend towards the floor behind you. Keep your chest up. Push back up.

  1. Skater Squat With Knee Raise

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Perform a Skater Squat. As you stand back up, instead of letting your back leg stay behind, quickly drive that knee up towards your chest. This adds a balance and power challenge.

  1. Jumping Skater Squat

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Perform a Skater Squat. As you stand up, explode into a small jump off your standing leg. Land softly back on that same leg and immediately go into the next squat.

  1. Pistol Squat

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Stand on one leg, stretch the other leg straight out in front of you. Slowly bend your standing knee and go down as low as you can, like sitting in an invisible chair. Keep your back straight. Then push back up. This requires great balance and strength.

  1. Towel Pistol Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Towel or resistance band)

  • Alternative: Use a strong towel, resistance band, or a pole/wall for light assistance.

  • How to Perform: Loop a towel (or band) around your extended foot and hold the ends with your hands. Perform a Pistol Squat, using the towel to help you balance and stand back up.

  1. Static Lunge

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand with one foot far forward and the other foot far back. Keep your feet in place. Bend both knees, lowering your back knee towards the floor. Your front knee should be over your ankle. Push back up.

  1. Forward Lunge

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start standing tall. Step one foot forward, bend both knees, lowering your back knee towards the floor. Your front knee should be over your ankle. Push off your front foot to step back to the start. Alternate legs.

  1. Alternating Jump Lunge

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Start in a lunge position. Explode upwards into a jump, switching your legs in the air so you land in a lunge with the other leg forward. Land softly and repeat.

  1. Reverse Lunge

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start standing tall. Step one foot back, bend both knees, lowering your back knee towards the floor. Push off your back foot to step forward to the start. Alternate legs.

  1. Deficit Reverse Lunge

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Low step or platform)

  • Alternative: Use a sturdy low step or a stack of books for your front foot.

  • How to Perform: Stand with one foot on a low step. Step the other foot back into a reverse lunge. This makes your front leg go deeper, making it harder. Push back up to the step.

  1. Step-Up and Reverse Lunge Hybrid

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Sturdy step or box)

  • Alternative: Use a sturdy step, bench, or even stairs.

  • How to Perform: Stand facing a step. Step up onto the step with one foot. Then, from the step, step that same foot back into a reverse lunge. Step back up to the step. Repeat on one leg, then switch.

  1. Sliding Lunge

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Sliders or towel for one foot)

  • Alternative: Use a towel or paper plate under one foot on a smooth floor.

  • How to Perform: Stand with one foot on a slider (or towel). Slide that foot back into a reverse lunge, keeping your core tight. Then slide it back in to stand up. Repeat on one side, then switch.

  1. Step-Up

  • Difficulty: Beginner

  • Equipment Needed: Yes (Sturdy step or box)

  • Alternative: Use a sturdy step, bench, or even stairs.

  • How to Perform: Stand facing a step. Step up onto the step with one foot, then bring the other foot up. Step back down. Alternate which foot goes first.

  1. High Step-Up

  • Difficulty: Intermediate

  • Equipment Needed: Yes (High sturdy box or bench)

  • Alternative: Use a higher sturdy box or bench.

  • How to Perform: Similar to a Step-Up, but use a much higher box or bench. This makes it harder and works your legs more.

  1. Alternating Jump Step-Up

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Sturdy step or box)

  • Alternative: Use a sturdy step or box.

  • How to Perform: Stand facing a step. Jump up onto the step with one foot, landing softly. Then immediately jump off the step and land with the other foot leading the step-up. This is a continuous jumping motion.

  1. Bulgarian Split Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Bench or chair for back foot)

  • Alternative: Use a sturdy chair, bench, or even a low wall for your back foot.

  • How to Perform: Stand facing away from a bench. Place the top of one foot on the bench behind you. Hop your front foot out a little. Keep your chest up and bend both knees, lowering your back knee towards the floor. Push back up. Do all reps on one leg, then switch.

  1. Deficit Split Squat

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Two low steps/platforms, one for front foot, one for back)

  • Alternative: Use two low steps or sturdy books. Place your front foot on one and your back foot on another.

  • How to Perform: Place your front foot on a low step. Place your back foot on another step behind you (like a Bulgarian split squat setup, but with the front foot also elevated). Perform the split squat. This allows you to go deeper.

  1. Jump Split Squat

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Start in a lunge position with one leg forward. Explode upwards into a jump, switching your legs in the air, and land in a lunge with the other leg forward. Land softly and repeat quickly.

  1. Russian Leg Curl

  • Difficulty: Advanced

  • Equipment Needed: Yes (Partner or sturdy anchor for ankles)

  • Alternative: A partner can hold your ankles, or you can hook your ankles under something very sturdy and low, like the edge of a heavy couch or a fixed bar.

  • How to Perform: Kneel on the floor. Have your ankles held securely by a partner or under an anchor. Lean your body forward slowly, keeping it straight from head to knees, until your chest is almost on the floor. Use your hamstring muscles to pull yourself back up.

  1. Partner-Assisted Russian Leg Curl

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Partner)

  • Alternative: A partner holds your ankles.

  • How to Perform: Kneel on the floor. Your partner holds your ankles down firmly. Lean forward slowly, keeping your body straight from head to knees. Let your partner help you a little to pull yourself back up.

  1. No-Hands Russian Leg Curl

  • Difficulty: Highly Advanced

  • Equipment Needed: Yes (Sturdy anchor for ankles)

  • Alternative: A very sturdy anchor for your ankles.

  • How to Perform: Same as a Russian Leg Curl, but do it without using your hands to help you push back up from the bottom. This is extremely difficult!

  1. Single-Leg Romanian Deadlift

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand on one leg, keeping a slight bend in your knee. Keep your back straight and lean forward from your hips, letting your other leg extend straight back behind you for balance, like a teeter-totter. Reach your hands towards the floor. Come back up.

  1. Reaching Romanian Deadlift With Knee Raise

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Perform a Single-Leg Romanian Deadlift. As you come back up, instead of just standing, bring your back knee up towards your chest, balancing on one leg. This adds a balance and coordination challenge.

  1. Partner-Assisted Back Extension

  • Difficulty: Beginner

  • Equipment Needed: Yes (Partner)

  • Alternative: Lie face down on a bench or sturdy table with your hips at the edge, and have a partner hold your legs down.

  • How to Perform: Lie face down on the floor. Have a partner hold your feet and bottom down. Lift your chest and head off the floor, squeezing your lower back muscles. Slowly lower.

  1. Prisoner Back Extension

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Lie face down on the floor, hands clasped behind your head (like a prisoner). Lift your chest and head off the floor, squeezing your lower back muscles. Slowly lower. Having hands behind your head makes it harder.

  1. Single-Leg Back Extension

  • Difficulty: Intermediate

  • Equipment Needed: No (Requires a partner or anchor for one leg)

  • Alternative: Lie face down on a bench or sturdy table, hips at the edge. Have a partner hold one leg down, or hook one ankle under an anchor.

  • How to Perform: Lie face down on the floor, one leg lifted off the floor (or partner holds one leg). Lift your chest and head off the floor, squeezing your lower back muscles. Slowly lower.

  1. Reverse Hyper

  • Difficulty: Beginner

  • Equipment Needed: No (Can use a bench or table for upper body support)

  • Alternative: Lie face down on a bench or table with your hips at the edge, letting your legs hang down.

  • How to Perform: Lie face down on a high surface (like a bench) with your hips at the edge and legs hanging down. Keep your legs straight and squeeze your bottom muscles to lift your legs up high behind you. Slowly lower.

  1. Single-Leg Reverse Hyper

  • Difficulty: Beginner

  • Equipment Needed: No (Can use a bench or table for upper body support)

  • Alternative: Lie face down on a bench or table with your hips at the edge.

  • How to Perform: Lie face down on a bench with your hips at the edge. Let one leg hang down. Squeeze your bottom muscles to lift only that one leg up high behind you. Slowly lower.

  1. Sliding Leg Curl

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Sliders or towels for feet)

  • Alternative: Use towels or paper plates under your heels on a smooth floor.

  • How to Perform: Lie on your back, knees bent, feet flat on sliders (or towels). Lift your hips off the floor into a bridge. Now, keep your hips lifted and slowly slide your feet away from you, straightening your legs. Then pull your feet back in.

  1. Box Jumps

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Sturdy box or elevated platform)

  • Alternative: Use a sturdy box, step, or low wall. You can also do jump squats or broad jumps as alternatives.

  • How to Perform: Stand in front of a sturdy box. Bend your knees a little and swing your arms, then explode upwards to jump onto the box, landing softly with both feet. Step or jump back down.

  1. Butt Kicks

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Run in place, but try to kick your heels back to touch your bottom with each step. Do it fast!

  1. Calf Raises

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand tall with feet flat. Push up onto the balls of your feet, lifting your heels as high as you can. Squeeze your calf muscles. Slowly lower your heels back down.

  1. Duck Walk

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Squat down low, keeping your back straight and chest up, like a duck. Waddle forward by taking small, low steps, staying in the squat position.

  1. Frog Hops

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Squat down low, hands on the floor between your feet (like a frog). Explode upwards into a short, forward jump, landing softly back in the frog squat position.

  1. Jump Knee Tucks

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Stand tall. Explode upwards into a high jump, pulling your knees up towards your chest as high as you can. Land softly on your feet.

  1. Knee to Elbow (Lower Body)

  • Difficulty: Intermediate

  • Equipment Needed: No (Similar to Spiderman Plank but focuses on pulling knee)

  • How to Perform: Start in a high plank position. Bring one knee forward towards your elbow on the same side. Return and switch sides.

  1. Lunge Kicks

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Perform a Forward Lunge. As you push back up from the lunge, continue the motion by kicking your front leg straight out in front of you. Step back into the lunge. Alternate legs.

  1. Over the Line Side-to-side Squats

  • Difficulty: Intermediate

  • Equipment Needed: No (Imaginary line)

  • How to Perform: Stand with an imaginary line to your side. Jump sideways over the line, landing in a squat. Then jump back over the line the other way, landing in a squat.

  1. Reverse Lunge Push-off

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Step back into a Reverse Lunge. As you push up from the lunge, really push off your front foot so you come up onto the toes of your front foot, making it an explosive push. Then bring the back foot forward.

  1. Side-to-side Jump Squats

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Start in a squat. Jump sideways a few feet, landing softly in a squat. Then immediately jump sideways back to the other side, landing in a squat. Keep it continuous.

  1. Side-to-side Lunges

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Stand with feet together. Take a big step sideways with one foot, keeping the other leg straight. Bend the knee of the stepping leg, pushing your bottom back like a squat. Keep your chest up. Push back to stand tall. Alternate sides.

  1. Wood Choppers (Bodyweight)

  • Difficulty: Intermediate

  • Equipment Needed: No (Normally with weights, but can be simulated)

  • How to Perform: Stand with feet wide, holding hands together. Squat down and twist to bring your hands towards one ankle (like holding an axe). Then, powerfully stand up and twist, swinging your hands up and across your body to the opposite shoulder (like chopping wood). Repeat, then switch sides.

GLUTES [164] to [172]

  1. Glute Bridge

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Lie on your back, knees bent, feet flat on the floor, close to your bottom. Squeeze your bottom muscles and lift your hips off the floor until your body makes a straight line from your shoulders to your knees. Slowly lower your hips.

  1. Glute March

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a Glute Bridge position (hips lifted). Keeping your hips high and steady, lift one foot off the floor, bringing your knee towards your chest. Place it back down and switch feet, marching in place.

  1. Single-Leg Glute Bridge

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Lie on your back, knees bent, feet flat. Lift one leg straight up or keep the knee bent (your choice). Squeeze your bottom and lift your hips off the floor using only one leg. Slowly lower.

  1. Shoulder-Elevated Hip Thrust

  • Difficulty: Beginner

  • Equipment Needed: Yes (Bench or low surface for shoulders)

  • Alternative: Use a sturdy bench, low chair, or couch for your shoulders.

  • How to Perform: Sit on the floor with your upper back leaning against a bench. Feet are flat on the floor, knees bent. Squeeze your bottom and lift your hips off the floor until your body makes a straight line from your shoulders to your knees. Slowly lower your hips.

  1. Shoulder-Elevated Hip Thrust March

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Bench or low surface for shoulders)

  • Alternative: Use a sturdy bench, low chair, or couch for your shoulders.

  • How to Perform: Start in a Shoulder-Elevated Hip Thrust position (hips lifted). Keeping your hips high, lift one foot off the floor and march it up and down, then switch feet.

  1. Single-Leg Hip Thrust

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Bench or low surface for shoulders)

  • Alternative: Use a sturdy bench, low chair, or couch for your shoulders.

  • How to Perform: Start in a Shoulder-Elevated Hip Thrust position. Lift one leg straight up or keep the knee bent. Squeeze your bottom and lift your hips off the floor using only one leg. Slowly lower.

  1. Shoulder-and-Feet-Elevated Hip Thrust

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Two benches/elevated surfaces)

  • Alternative: Use two sturdy benches or chairs (one for shoulders, one for feet).

  • How to Perform: Lie with your shoulders on one bench and your feet on another bench. Let your hips hang down. Squeeze your bottom and lift your hips up until your body is straight like a bridge. Slowly lower.

  1. Single-Leg Shoulder-and-Feet-Elevated Hip Thrust

  • Difficulty: Advanced

  • Equipment Needed: Yes (Two benches/elevated surfaces)

  • Alternative: Use two sturdy benches or chairs.

  • How to Perform: Similar to Shoulder-and-Feet-Elevated Hip Thrust, but do it with only one leg on the elevated surface. Keep the other leg lifted. This is very hard.

  1. Donkey Kick

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Get on your hands and knees. Keep one knee bent at 90 degrees. Squeeze your bottom and kick that leg straight up towards the ceiling, pushing your heel up. Slowly lower. Do all reps on one side, then switch.

WHOLE BODY - includes Cardio & Conditioning [173] to [205]

  1. Jumping Jack

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand tall with arms by your sides and feet together. Jump your feet out wide while swinging your arms up over your head. Jump your feet back together while swinging your arms back down to your sides. Make it fast!

  1. Transverse-Arm Jumping Jack

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Similar to a Jumping Jack, but as your feet jump out wide, swing your arms forward and cross them over your chest, then open them wide. This changes how your arms move.

  1. Burpee

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start standing. Squat down and place your hands on the floor. Jump your feet back into a plank position. Jump your feet back to your hands. Stand up or jump up a little.

  1. Burpee With Push-Up, Jump, and Reach

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Perform a Burpee. When your feet are back in the plank, do a full Push-Up. When you jump your feet to your hands, stand up and then jump high, reaching your hands overhead.

  1. Push-Up With Hip Extension

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a push-up position. Do a push-up. As you push up, squeeze your bottom and lift one leg straight up behind you. Lower the leg as you lower for the next push-up. Alternate legs.

  1. Towel Row Isohold With Glute March

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Towel and sturdy anchor)

  • Alternative: Use a sturdy pole or doorframe that you can pull against with a towel.

  • How to Perform: Hold a towel and lean back against a sturdy anchor, keeping your body straight. Pull yourself into a low row position (holding still - isohold). While holding this position, lift one knee to your chest, then put it down and lift the other knee, like a march.

  1. Sit-Up to Stand With Jump and Reach

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Start lying on your back. Do a full sit-up. From the seated position, stand up quickly without using your hands (or minimal help). Immediately jump up, reaching your hands overhead. Land softly and repeat.

  1. Mountain Climber

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position (on hands). Bring one knee towards your chest, then quickly switch and bring the other knee to your chest. Keep your hips low and move fast, like you're climbing a mountain on the floor.

  1. Bear Crawl

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Get on your hands and knees, but lift your knees slightly off the floor. Keep your back flat. Move forward by stepping with one hand and the opposite foot at the same time, like a bear.

  1. Crocodile Crawl

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Similar to a Bear Crawl, but keep your body much lower to the ground, almost like a lizard or crocodile. Move forward by crawling with hands and feet.

  1. Jumping Muscle-Up

  • Difficulty: Advanced

  • Equipment Needed: Yes (Pull-up bar where you can jump to grab)

  • Alternative: Needs a high pull-up bar or sturdy overhead bar. You can use a low box to jump from to make it easier.

  • How to Perform: Stand under a pull-up bar. Jump up to grab the bar, pulling yourself up powerfully and pushing over the top of the bar in one fluid motion until your arms are straight above the bar. Then slowly lower down.

  1. Crab Walk

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Sit on the floor, knees bent, feet flat. Place your hands on the floor behind you, fingers pointing towards your bottom. Lift your bottom off the floor. Now walk forward or backward using your hands and feet, like a crab.

  1. Cross the Line Half Jacks

  • Difficulty: Intermediate

  • Equipment Needed: No (Imaginary line)

  • How to Perform: Stand with an imaginary line in front of you. Jump your feet over the line, then jump them back. As you jump, only open your legs halfway, like a "half" jumping jack.

  1. Double Hop Squatting Turning Jumps

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Start in a squat. Do a small hop, then another small hop, then on the second hop, jump and turn your body 90 degrees, landing in a squat. Repeat, turning in different directions.

  1. Groiners

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position (on hands). In one explosive jump, bring both feet forward towards your hands, landing outside your hands in a low squat. Then jump your feet back to plank. Make it fast!

  1. Half Jack / Low Squats

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a squat. Jump your feet out wide (like a half jumping jack with your feet), staying in the squat. Then jump your feet back together. Keep staying low in the squat.

  1. Half Jacks

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand tall. Jump your feet out wide, then jump them back together. As you jump, swing your arms out to the sides only halfway (like a half jumping jack).

  1. High Jumps with Feet Touching in the Air

  • Difficulty: Advanced

  • Equipment Needed: No

  • How to Perform: Explode upwards into a very high jump. While in the air, quickly touch your feet together (e.g., heels or inner ankles). Land softly.

  1. High Knees

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Run in place, but lift your knees up high towards your chest with each step. Do it fast!

  1. Inchworms

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start standing tall. Bend forward and place your hands on the floor. Walk your hands forward into a plank position. Keep your hands in place and walk your feet up towards your hands. Then walk your hands forward again. Like an inchworm!

  1. Jog

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Run lightly in place, lifting your feet slightly off the floor. Keep a steady, easy pace.

  1. Jumping Planks

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position (on hands). Jump both feet out wide (like a jumping jack with your legs), then jump them back together. Keep your upper body still.

  1. Jumping Ts

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Stand tall. Jump both feet out wide. At the same time, swing your arms out to the sides to make a "T" shape. Jump back to stand tall. This is similar to a jumping jack but with a different arm movement.

  1. Over the Line Cross Mountain Climbers

  • Difficulty: Intermediate

  • Equipment Needed: No (Imaginary line)

  • How to Perform: Start in a plank position (on hands) with an imaginary line under your chest. Perform mountain climbers, but bring each knee across your body towards the opposite elbow, crossing the imaginary line.

  1. Plank Hop-ins

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position (on hands). Jump both feet forward towards your hands, landing outside your hands in a squat-like position. Then jump your feet back to the plank.

  1. Plank Jump-ins

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position (on hands). Jump both feet forward between your hands. Then jump them back to the plank.

  1. Plank Side Walk + Push Up

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Start in a plank position. Take a step sideways with one hand and the same-side foot. Then take another step sideways with the other hand and foot. Do a push-up. Then walk sideways back the other way and do another push-up.

  1. Side-to-side Jumps over Line

  • Difficulty: Intermediate

  • Equipment Needed: No (Imaginary line)

  • How to Perform: Stand with an imaginary line on the floor. Jump sideways over the line, then immediately jump sideways back over the line the other way. Keep it fast and light on your feet.

  1. Squat, Lift, Walk & Repeat

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Do a squat. As you stand up, lift one knee high. Step forward a few steps. Repeat: squat, lift other knee, walk.

  1. Swim (simulation)

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Lie on your tummy, arms stretched forward. Pretend to swim, moving your arms and legs like you're doing a crawl stroke in the water.

  1. Turning Jumps

  • Difficulty: Intermediate

  • Equipment Needed: No

  • How to Perform: Stand tall. Jump up and turn your body 90 degrees (a quarter turn) in the air, landing softly. Jump again and turn another 90 degrees. Keep turning in the same direction.

  1. Up and Overs

  • Difficulty: Intermediate

  • Equipment Needed: Yes (Low object to jump over)

  • Alternative: Use a small pillow, a book, or an imaginary line.

  • How to Perform: Place a low object (like a pillow) on the floor. Stand to one side. Jump over the object with both feet, landing softly on the other side. Immediately jump back over. Keep it fast.

  1. Water Jog (simulation)

  • Difficulty: Beginner

  • Equipment Needed: No

  • How to Perform: Stand tall. Pretend you are jogging in water. Lift your knees high and push your arms through the imaginary water, feeling resistance.