50 Bodyweight exercises

Full Body

1. Inchworm - Stand up tall with the legs straight and lower the torso toward the floor, then walk the hands forward into a push-up position before bringing the feet up to meet the hands.

2. Tuck Jump - Jump up as high as possible while bringing the knees toward the chest and extending the arms, landing with bent knees before repeating quickly.

3. Bear Crawl - Starting on the hands and knees, rise up onto the toes and slowly reach forward with alternating arm and knee combinations.

4. Mountain Climber - From hands and knees, bring one foot forward under the chest while extending the opposite leg, then jump and switch legs.

5. Plyometric Push-Up - Complete a traditional push-up, then push up hard enough to come off the floor before landing and repeating.

6. Stair Climb with Bicep Curl - Walk up and down the stairway while simultaneously doing bicep curls, holding dumbbells or household objects.

7. Prone Walkout - From all fours with an engaged core, slowly walk the hands forward, staying on the toes without moving them, then reverse the motion.

8. Burpees - Starting in a low squat position, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position and leap upward.

9. Plank - Lie face down with forearms on the floor and hands clasped, extend the legs and rise up on the toes, holding the position with a straight back.

10. Plank-to-Push-Up - From plank position, place down one hand at a time to lift up into a push-up position, then reverse back to plank.

Legs

1. Wall Sit - Slide your back down a wall until the thighs are parallel to the ground, keeping the knees above the ankles and the back straight.

2. Lunge - Step one leg forward and slowly lower the body until the back knee is close to or touching the floor, then return to start.

3. Clock Lunge - Perform forward, side, and backward lunges in sequence (like a semicircle) as one complete repetition.

4. Lunge-to-Row - During a lunge, raise the back leg up off the floor while lifting the arms overhead, with the leg bent at approximately 90 degrees.

5. Pistol Squat - Hold the arms extended forward, raise one leg, and lower the body while keeping the raised leg up.

6. Lunge Jump - Lunge forward, jump upward, and while in the air, switch legs to land in the opposite lunge position.

7. Curtsy Lunge - Step one leg back behind the other, bending the knees and lowering the hips until the front thigh is nearly parallel to the floor.

8. Squat - Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor, pressing through the heels to stand.

9. Single Leg Deadlift - Lift one leg slightly while lowering the arms and torso, keeping the supporting knee slightly bent.

10. Squat Reach and Jump - Perform a squat, then immediately jump up, reaching the arms straight overhead.

11. Chair Squat Pose - Squat with thighs parallel to the floor while swinging the arms up, then straighten the legs and lift one knee while swinging the opposite arm outside.

12. Quadruped Leg Lift - From hands and knees with a flat back, raise one leg straight back until the foot reaches hip-level and the thigh is parallel to the floor.

13. Step-Up - Place one foot on an elevated surface and step up until that leg is straight, then return to start.

14. Calf Raise - From a standing position, rise up on the toes, keeping the knees straight and heels off the floor, holding briefly before lowering the heels.

Chest & Back

1. Standard Push-Up - With hands shoulder-width apart, core tight and elbows tucked close to the body, bend the elbows until the chest reaches the ground before pushing back up.

2. Dolphin Push-Up - Start out in dolphin pose with elbows on the floor, lean forward, lowering the shoulders until the head is over the hands, then pull the arms to return.

3. Contralateral Limb Raises - Lie on your stomach with the arms outstretched and palms facing each other, then slowly lift one arm a few inches off the floor.

4. Donkey Kick - From push-up position with legs together, tighten the core and kick both legs into the air with knees bent, reaching the feet toward the glutes.

5. Handstand Push-Up - Get set in a headstand position against a wall and bend the elbows at 90 degrees, performing an inverted push-up movement.

6. Judo Push-up - From push-up position, raise up those hips and lower the front of the body until the chin approaches the floor, then swoop the head and shoulders upward.

7. Reverse Fly - Stand with one foot forward and front knee slightly bent, then bend forward slightly from the waist and extend the arms out to the side, squeezing the shoulder blades.

8. Superman - Lie face down with arms and legs extended, then simultaneously raise the arms and legs to form a small curve.

Shoulders & Arms

1. Triceps Dip - Sit on the floor near an elevated surface, grab the edge and straighten the arms, then bend them to 90 degrees before straightening again.

2. Diamond Push-Up - Perform push-ups with the hands positioned in a diamond-shaped formation where the thumbs and index fingers touch.

3. Boxer - With feet hip-width apart and knees bent, extend one arm forward and the other arm back, then switch in a boxing motion.

4. Shoulder Stabilization Series - Lie down on your stomach with arms extended overhead and move the arms into each letter formation: I, Y, T, W, O.

5. Arm Circles - Stand with arms extended perpendicular to the torso and slowly make clockwise circles for about twenty to thirty seconds, then reverse direction.

Core

1. L Seat - Seated with extended legs, place the hands on the floor, lift the hips off the ground and hold briefly before releasing.

2. Rotational Push-Up - After a standard push-up, rotate the body to the right and extend the right hand overhead, forming a T shape.

3. Flutter Kick - Lie on your back with arms at your sides and lift the heels about six inches, making quick up-and-down leg pulses.

4. Dynamic Prone Plank - From a standard plank position, raise the hips as high as they can go, then lower them back down repeatedly.

5. Side Plank - Roll to the side and come up on one foot and elbow, keeping the hips lifted and core engaged.

6. Russian Twist - Sit with knees bent and feet lifted, leaning back at 45 degrees, then move the arms from one side to another in a twisting motion.

7. Bicycle - Lie down with knees bent and hands behind the head, bringing the right elbow toward the left knee as the right leg straightens, alternating sides.

8. Crunch - Lie on your back with the knees bent and feet flat on the floor, then peel the head and shoulders off the mat while engaging the core.

9. Segmental Rotation - Lying on your back with your knees bent and core tight, let the knees fall gradually to one side, hold, then return to center.

10. Shoulder Bridge - Lie on your back with the knees bent and feet hip-width apart, then lift up the spine and hips before raising one leg.

11. Single Leg Abdominal Press - Lie on your back with the knees bent and raise one leg to 90 degrees, pushing the same-side hand against the knee.

12. Double Leg Abdominal Press - Similar to the single leg version but raising both legs at the same time, pushing the hands against the knees.

13. Sprinter Sit-Up - Lie on your back with the legs straight and arms by your side, then sit up bringing the left knee toward the right elbow.