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Bodyweight Fitness

Intermediate Exercises

118 exercises

Level
BeginnerIntermediateAdvanced
Muscle
ChestLatsMiddle BackUpper BackLower BackShouldersTrapsBicepsTricepsForearmsAbsObliquesCoreQuadsHamstringsGlutesCalvesAdductorsAbductorsHip FlexorsNeckTibialis
Equipment
BodyweightPull-up BarParallel BarsRingsResistance BandsSuspensionBenchFoam RollJump Rope
Category
StrengthCardioPlyometricsStretchingMobilitySkill
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Chest(10)

Plyometric Push-UpPush-Up - RingsPush-Up - Suspension TrainerPush-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Wrist Elevated)Push-Up To Side PlankPush-Up Wiper - IsometricSuspension Chest Fly

Lats(14)

Archer Row - RingsChin Up NegativeChin-UpHang (Arch)Hang (Single-Arm) - Pull-Up BarIce Cream Maker (Tuck) - RingsInverted Row HoldMuscle-Up Negative - RingPull-UpPull-Up (Alternating Front/Back)Pull-Up (Mixed Grip)Pull-Up (Side-to-Side)Pull-Up (V-Bar)Row (Single-Arm) - Rings

Upper Back(4)

Face Pull - RingsProne Y-T-W - Body OnlyScapular Pull-Up Hold - Pull-Up BarSuspension Face Pull

Lower Back(1)

Bench Hyperextension

Shoulders(15)

Backbend (Shoulder Bridge)Bear CrawlBear Crawl (Reverse)Crow PoseFace Pull - Resistance BandsInverted Hang - RingsPike Hold (Feet Elevated)Pike Push Up HoldPike Push-UpPike Push-Up (Single-Leg)Pike Shoulder Tap - Resistance BandsRing Support HoldShadow Boxing — Jab Cross HookWall Handstand HoldWall Handstand Kick-Up

Biceps(3)

Brachialis Self-Myofascial Release - Foam RollClose Grip Chin-Up - Pull Up BarRing Curl - Rings

Triceps(7)

Dip - RingsDip (Parallel Bar)Plank to Push-UpPush-Up (Close-Grip) - DumbbellPush-Up (Close)Ring Tricep Extension - RingsTricep Extension - Suspension

Abs(19)

Bodyline Stability DrillChin-Up (Crunch)Crane Pose (Bakasana)Decline CrunchFallout - Suspension TrainerHanging Knee RaiseHollow Body HoldJackknife Sit-UpJanda Sit-UpKnee Raise (Alternating, Hanging)L-Sit (Single-Leg Foot-Supported)L-Sit Hold (Foot-Supported)Plank (Shoulder Tap)Plank (Single-Arm)Reverse Crunch - Suspension TrainerReverse Crunch (Decline)Sit-Up (Butterfly)Spider CrawlV-Up

Obliques(1)

Side Plank

Quads(23)

BurpeeButt Kick Jump (Single-Leg)Cossack SquatCouch StretchFrog StandHop (Frog)Jump (Box)Jump (Knee Tuck)Jump SquatLeg Lift (Front Scale)Quad StretchScissor Jump LungeScorpion Stretch - ProneShrimp Squat (Intermediate)Single-Leg Hop and HoldSissy SquatSplit JumpSplit SquatSplit Squat - Suspension TrainerSplit Squat (Bulgarian)Squat (Dynamic Mobility)Squat JumpStanding Broad Jump (Lateral)

Hamstrings(7)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Pancake StretchReverse Hyperextension - BenchSuspension Hamstring CurlWorld's Greatest Stretch

Glutes(4)

Glute Bridge (Single-Leg)Lunge (Curtsy)Reverse PlankRoundhouse Kick

Calves(1)

Foam Rolling (Peroneal)

Adductors(5)

Adductor Stretch (Partner-Assisted)Bound (Lateral)Frog StretchGroinerLateral Lunge Hold

Hip Flexors(4)

Alternating Knee StrikeHip Controlled Articular RotationLizard PoseTeep Front Kick