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Bodyweight Fitness

Beginner Strength Exercises

109 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(14)

Bench Press - Resistance BandChest FlyChest Fly - Resistance BandChest Squeeze - IsometricKnee Push-UpPush-UpPush-Up (Alternating Close/Wide Hands)Push-Up (Incline, Medium)Push-Up (Incline, Reverse-Grip)Push-Up (Incline, Wide-Grip)Push-Up (Incline)Push-Up (Wall)Push-Up (Wide)Push-Up Hold

Lats(1)

Negative Pull-Up

Middle Back(3)

Inverted Row - Suspension StrapRow - Suspension TrainerRow (Vertical)

Upper Back(1)

Reverse Snow Angel

Lower Back(2)

SupermanSuperman Hold

Shoulders(8)

External Rotation - Resistance BandInternal Rotation - Resistance BandLateral Raise - Resistance BandParallel Bar Support HoldProne Y RaisePull Apart - Resistance BandReverse Fly - Resistance BandShoulder Press - Resistance Band

Traps(4)

Row (Upright) - Resistance BandScapular Pull-UpScapular ShrugShoulder Shrug

Triceps(7)

Dip - BenchDip (Triceps)Push-Up (Incline, Close-Grip)Triceps Extension - Bodyweight (Bar)Triceps Extension - Resistance BandTriceps Extension (Overhead) - Resistance BandTriceps Extension (Standing) - Resistance Band

Forearms(1)

Dead Hang

Abs(29)

Bicycle CrunchCrunchCrunch (Cross-Body)Crunch (Legs on Stability Ball)Crunch (Overhead)Crunch (Reverse)Crunch (Tuck)Dead BugElbow-to-Knee CrunchFlutter KickHeel Touch (Alternating)Hip Raise (Bent-Knee)Knee Raise (Hip) - Parallel BarKnee Tuck (Seated)Leg Pull-In (Flat Bench)Leg Raise (Lying)Leg TuckOblique Crunch (Decline)Pallof Press - Resistance BandPike-UpPlankReverse Crunch with Hip LiftRing Pallof PressScissor KickSit-UpSit-Up (Three-Quarter)Stomach VacuumToe Touch CrunchTuck Crunch

Obliques(4)

Oblique CrunchSide Bridge (Hip Lift)Side CrunchSide Jackknife

Core(1)

Bird Dog

Quads(12)

LungeLunge (Walking)Reverse LungeShrimp Squat (Beginner)Single-Leg BalanceSquatSquat - Resistance BandSquat (Full-Depth)Squat (Partial)Squat PulseStep-UpWall Sit

Hamstrings(3)

Hamstring Curl (Seated) - Resistance BandLeg Curl (Prone)Nordic Hamstring Curl (Assisted)

Glutes(10)

Glute BridgeGlute Bridge (Incline)Glute Bridge HoldGlute KickbackHip Extension - Resistance BandLeg Lift (Glute Extension)Leg Raise (Quadruped)Shoulder BridgeStep-Up (Knee Raise)Tabletop Bridge

Calves(2)

Calf RaiseCalf Raise - Resistance Band

Adductors(1)

Hip Adduction - Resistance Band

Abductors(2)

Leg Raise (Side)Monster Walk - Resistance Band

Hip Flexors(2)

Hip Flexion - Resistance BandSeated Leg Lift

Neck(2)

Neck Exercise (Front/Back) - IsometricNeck Exercise (Side) - Isometric