* 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:Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:Biceps, Deltoids, Hand Flexors
required:Seat, Broomstick, Towel
optional:Stool
level:Normal
type:Strength
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Reverse Sliding Lunge

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

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Rectus Abdominis
auxiliary muscles:Obliques
required:Exercise Ball
optional:Fitness Mat
level:Normal
type:Strength
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Overhead Band Pull Apart

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Teres Muscles, Deltoids
auxiliary muscles:Triceps, Latissimus Dorsi
required:Resistance Band
level:Normal
type:Strength
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Bradford Press

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius, Triceps
required:Barbell / EZ Bar / Broomstick
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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Lateral Raise With Resistance Band

HumanmusclesmusclesStarting PositionExecution
muscle:Deltoids
auxiliary muscles:Trapezius
required:Resistance Band
level:Normal
type:Strength
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Hyperextension On Bench

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