RepSenseiBodyweight exercises
Bodyweight training needs no kit, costs nothing and can be done anywhere, which makes it the easiest way to build a training habit. The limit is that you cannot add load in small steps, so progress comes from harder variations, more reps or slower tempo rather than heavier weights.
Tips
- Progress by leverage: incline to floor to decline press-ups, or assisted to full to single-leg squats.
- Slow the lowering phase to three or four seconds and add pauses to make easy movements hard again.
- Pulling is the gap in most bodyweight plans. A door-frame bar or table rows help balance all the pushing.
Bodyweight exercises for abs
- 3/4 Sit-Up
- Air Bike
- Alternate Heel Touchers
- Bent-Knee Hip Raise
- Bottoms Up
- Butt-Ups
- Cocoons
- Cross-Body Crunch
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Crunches
- Dead Bug
Bodyweight exercises for adductors
- Carioca Quick Step
- Lateral Bound
- Side Leg Raises
- Side Lying Groin Stretch
- Adductor/Groin
- Groin and Back Stretch
- Groiners
Bodyweight exercises for calves
- Ankle Circles
- Calf Stretch Elbows Against Wall
- Calf Stretch Hands Against Wall
- Knee Circles
- Seated Calf Stretch
- Standing Gastrocnemius Calf Stretch
- Standing Soleus And Achilles Stretch
Bodyweight exercises for chest
- Decline Push-Up
- Dynamic Chest Stretch
- Elbows Back
- Incline Push-Up
- Incline Push-Up Medium
- Incline Push-Up Reverse Grip
- Incline Push-Up Wide
- Isometric Chest Squeezes
- Isometric Wipers
- Plyo Push-up
- Push Up to Side Plank
- Push-Up Wide
Bodyweight exercises for glutes
- Ankle On The Knee
- Butt Lift (Bridge)
- Flutter Kicks
- Glute Kickback
- Hip Circles (prone)
- Knee Across The Body
- Leg Lift
- One Knee To Chest
- Single Leg Glute Bridge
- Standing Hip Circles
- Step-up with Knee Raise
- Windmills
Bodyweight exercises for hamstrings
- 90/90 Hamstring
- Front Leg Raises
- Hamstring Stretch
- Inchworm
- Knee Tuck Jump
- Leg-Up Hamstring Stretch
- Linear 3-Part Start Technique
- Linear Acceleration Wall Drill
- Moving Claw Series
- Prone Manual Hamstring
- Runner's Stretch
- Seated Floor Hamstring Stretch
Bodyweight exercises for lats
- Chair Lower Back Stretch
- Chin-Up
- Dynamic Back Stretch
- Inverted Row
- Middle Back Stretch
- One Arm Against Wall
- Pullups
- Side-Lying Floor Stretch
- Spinal Stretch
- Upper Back Stretch
- V-Bar Pullup
- Wide-Grip Rear Pull-Up
Bodyweight exercises for lower back
- Cat Stretch
- Child's Pose
- Dancer's Stretch
- Hug Knees To Chest
- Standing Pelvic Tilt
- Superman
- Crossover Reverse Lunge
- Hyperextensions With No Hyperextension Bench
- Pelvic Tilt Into Bridge
Bodyweight exercises for obliques
- 3/4 Sit-Up
- Air Bike
- Alternate Heel Touchers
- Bent-Knee Hip Raise
- Bottoms Up
- Butt-Ups
- Cocoons
- Cross-Body Crunch
- Crunch - Hands Overhead
- Crunch - Legs On Exercise Ball
- Crunches
- Dead Bug
Bodyweight exercises for quads
- Alternate Leg Diagonal Bound
- Bodyweight Squat
- Bodyweight Walking Lunge
- Double Leg Butt Kick
- Fast Skipping
- Kneeling Hip Flexor
- Looking At Ceiling
- Mountain Climbers
- On Your Side Quad Stretch
- One Half Locust
- Rear Leg Raises
- Rocket Jump
Bodyweight exercises for shoulders
- Arm Circles
- Elbow Circles
- Kneeling Arm Drill
- Shoulder Circles
- Shoulder Raise
- Shoulder Stretch
- Side Wrist Pull
- Upward Stretch
- Handstand Push-Ups
- Seated Front Deltoid
Bodyweight exercises for traps
- Chin To Chest Stretch
- Inverted Row
- Isometric Neck Exercise - Front And Back
- Isometric Neck Exercise - Sides
- Middle Back Stretch
- Scapular Pull-Up
- Side Neck Stretch
- Spinal Stretch
- Upper Back Stretch
Bodyweight exercises for triceps
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