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Intermediate Bodyweight Strength Exercises
42 exercises
Level
Beginner
Intermediate
Advanced
Muscle
Chest
Lats
Middle Back
Upper Back
Lower Back
Shoulders
Traps
Biceps
Triceps
Forearms
Abs
Obliques
Core
Quads
Hamstrings
Glutes
Calves
Adductors
Abductors
Hip Flexors
Neck
Tibialis
Equipment
Bodyweight
Pull-up Bar
Parallel Bars
Rings
Resistance Bands
Suspension
Bench
Foam Roll
Jump Rope
Category
Strength
Cardio
Plyometrics
Stretching
Mobility
Skill
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Chest
(6)
Push-Up (Decline)
Push-Up (Diamond)
Push-Up (Feet-Elevated)
Push-Up (Wrist Elevated)
Push-Up To Side Plank
Push-Up Wiper - Isometric
Lats
(1)
Pull-Up (V-Bar)
Lower Back
(1)
Bench Hyperextension
Shoulders
(4)
Backbend (Shoulder Bridge)
Bear Crawl
Bear Crawl (Reverse)
Pike Push-Up (Single-Leg)
Triceps
(3)
Plank to Push-Up
Push-Up (Close-Grip) - Dumbbell
Push-Up (Close)
Abs
(13)
Bodyline Stability Drill
Chin-Up (Crunch)
Decline Crunch
Hollow Body Hold
Jackknife Sit-Up
Janda Sit-Up
Knee Raise (Alternating, Hanging)
L-Sit (Single-Leg Foot-Supported)
L-Sit Hold (Foot-Supported)
Plank (Shoulder Taps)
Reverse Crunch (Decline)
Sit-Up (Butterfly)
Spider Crawl
Obliques
(1)
Side Plank
Quads
(7)
Burpee
Frog Stand
Jump Squat - Body Only
Leg Lift (Front Scale)
Shrimp Squat (Intermediate)
Split Squat
Split Squat (Bulgarian)
Hamstrings
(3)
Deadlift (Romanian)
Deadlift (Single-Leg Romanian)
Glute Ham Raise (Natural)
Glutes
(3)
Glute Bridge (Single-Leg)
Lunge (Curtsy)
Reverse Plank