Bodyweight Fitness

Beginner Exercises

324 exercises

Chest(21)

Lats(13)

Arm Swing Stretch (Dynamic)Bent Over Row Child's Pose Lat Stretch Chin Up Hold Lat Foam Rolling Lat Hang Lat Stretch Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)Negative Pull-Up Scapular Depression Hold Straight Arm Pulldown - Resistance Band

Middle Back(8)

Foam Rolling (Rhomboids)Inverted Row - Suspension Strap Open Book Stretch Row - Suspension Trainer Row (Vertical)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Upper Back(8)

Eagle Arms Stretch Foam Roll Upper Back Reverse Snow Angel Thoracic Extension - Foam Roll Thoracic Extension Over Foam Roller Thoracic Rotation Thread the Needle Wall Shoulder Blade Squeeze Hold

Lower Back(12)

Back Extension Backbend Stretch (Standing)Cat-Cow Child's Pose Child's Pose to Cobra Knee-to-Chest Stretch Lower Back Foam Rolling - Foam Roll Pelvic Tilt (Standing)Seated Spinal Twist Stretch Superman Superman Hold Supine Knee Hug

Shoulders(31)

Traps(6)

Row (Upright) - Resistance Band Scapular Pull-Up Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)Upper Trapezius Stretch

Biceps(9)

Bicep Curl - Resistance Bands Bicep Stretch Bicep Stretch (Seated) - Partner Assisted Bicep Wall Stretch - Body Only Bodyweight Bicep Curl - Body Only Concentration Curl - Resistance Band Flexed Arm Hang - Pull Up Bar Hammer Curl - Resistance Band Suspension Bicep Curl

Triceps(10)

Dip - Bench Dip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance Band Triceps Extension (Overhead) - Resistance Band Triceps Extension (Standing) - Resistance Band Triceps Stretch - Overhead Triceps Stretch (Cross-Body)Triceps Stretch (Overhead) - Partner Assisted

Forearms(10)

Dead Hang Finger Flexion and Extension Forearm Stretch (Kneeling)Reverse Curl - Resistance Band Wall Forearm Press Hold Wrist Circle Wrist Extensor Stretch Wrist Flexibility Stretch Wrist Flexor Stretch Wrist Forward and Back Bends

Abs(34)

Obliques(9)

Oblique Crunch Russian Twist Side Bend Side Bend Stretch (Seated)Side Bridge (Hip Lift)Side Crunch Side Jackknife Standing Side Bend Stretch Torso Twist

Core(8)

Bird Dog Box Breathing Mountain Pose Savasana with Deep Breathing Sphinx Pose Supine Body Scan Hold Supine Diaphragmatic Breathing Supine Spinal Twist

Quads(41)

Hamstrings(30)

Glutes(24)

Calves(14)

Ankle Circle Calf Foam Rolling Calf Raise Calf Raise - Resistance Band Calf Stretch Calf Stretch (Seated)Calf Stretch (Toes Elevated)Heel to Toe Walk Knee Circle Single-Leg Calf Raise - Body Only Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(7)

Adductor Foam Rolling Adductor Stretch (Side-Lying)Butterfly Stretch Carioca Groin and Back Stretch Happy Baby Pose Hip Adduction - Resistance Band

Abductors(12)

Clamshell Hip Abduction (Standing) - Resistance Band Hip Circle Hip Circle (Prone)IT Band Foam Rolling IT Band Stretch - Body Only Lateral Hip Stretch Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Monster Walk - Resistance Band Windmill Stretch

Hip Flexors(11)

Hip Flexion - Resistance Band Hip Flexor March Hip Flexor Stretch Knee Hug March Kneeling Hip Flexor Stretch Leg Swing Leg Swing (Front & Side)Low Lunge with Reach Lunge Stretch (Kneeling)March in Place Seated Leg Lift

Neck(6)

Chin-to-Chest Stretch Neck Exercise (Front/Back) - Isometric Neck Exercise (Side) - Isometric Neck Movement (Three-Plane)Neck Roll Neck Stretch (Lateral)