* What are bodyweight exercises?
Stretching exercises are not included in this list!

Bodyweight Exercises / Bodyweight Workouts

Jackknife On Exercise Ball, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Lower Back, Obliques, Quadriceps
required:Exercise Ball
level:Hard
type:Strength
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Inverted Row Between Chairs

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Latissimus Dorsi
auxiliary muscles:Deltoids, Biceps, Hand Flexors
required:Seat, Broomstick, Towel
optional:Stool
level:Normal
type:Strength
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Overhead Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Teres Muscles, Deltoids, Rectus Abdominis, Adductors, Calves, Triceps, Serratus Anterior, Latissimus Dorsi, Trapezius
required:Broomstick / Dumbbells (2) / EZ Bar / Barbell
optional:Squat Rack / Squat Stand
level:Hard
type:Strength
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Leg Raise With Exercise Ball

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Adductors
auxiliary muscles:Obliques
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
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Bradford Press

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Triceps, Trapezius
required:Broomstick / Barbell / EZ Bar
optional:Squat Rack / Squat Stand
level:Normal
type:Strength
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L-Seat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis
auxiliary muscles:Abductors, Triceps, Deltoids, Obliques, Quadriceps, Adductors
required:Nothing
optional:Seat, Fitness Mat
level:Challenging
type:Strength - isometric
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Side Leg Raise, Standing

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Abductors
auxiliary muscles:Glutes, Adductors
required:Nothing
optional:Dumbbell, Seat, Kettlebell, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Glute Bridge With Chair

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Lower Back, Hamstrings, Calves
required:Bench / Seat
optional:Fitness Mat
level:Normal
type:Strength
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Hyperextension On Bench

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back
auxiliary muscles:Adductors, Glutes, Hamstrings
required:Bench, Workout Partner
level:Normal
type:Strength
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