Beginner Bodyweight Exercises

183 exercises

Chest(11)

Chest Expansion Stretch (Elbows Back)Chest Fly Chest Squeeze - Isometric Push-Up Push-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)

Lats(5)

Arm Swing Stretch (Dynamic) Child's Pose Lat Stretch Lat Stretch (Side-Lying)Lat Wall Stretch Lateral Trunk Stretch (Seated)

Middle Back(4)

Row (Vertical)Spinal Twist Upper Back Stretch Upper Back Stretch (Hands Clasped)

Lower Back(9)

Back Extension Backbend Stretch (Standing)Cat-Cow Stretch Child's Pose Knee-to-Chest Stretch Pelvic Tilt (Standing)Seated Spinal Twist Stretch Superman Superman Hold

Shoulders(16)

Arm Circle Arm Swing Drill (Kneeling)Chest/Shoulder Stretch (Partner-Assisted)Dynamic Stretches Elbow Circle Full Body Circle Overhead Reach Stretch Reach (Overhead) Stretch Serratus Wall Slide Shoulder Circles Shoulder Extension Stretch Shoulder Roll Shoulder Shrug Circle Shoulder Stretch (Cross-Body)Wall Extensions Wrist Pull Stretch (Side)

Traps(3)

Scapular Shrug Shoulder Shrug Shoulder Shrug (Circular)

Biceps(2)

Bicep Stretch (Seated) - Partner Assisted Biceps Stretch - Body Only

Triceps(8)

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

Forearms(5)

Finger Flexion and Extension Forearm Stretch (Kneeling)Wrist Circle Wrist Flexibility Stretch Wrist Forward and Back Bends

Abs(30)

Obliques(8)

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

Quads(23)

Hamstrings(16)

Butt Kick Forward Bend (Seated, Leg Grab)Hamstring Stretch (90/90)Hamstring Stretch (Partner-Assisted PNF)Hamstring Stretch (Seated, Single-Leg)Hamstring Stretch (Supine Single-Leg)Hamstring Stretch (Supine)Inchworm Leg Curl (Prone)Leg Swing (Forward)Pike Stretch Runner's Lunge Stretch Seated Straddle Stretch Sprint Start (3-Point)Toe Touch Stretch Wall Acceleration Drill

Glutes(14)

Figure Four Stretch (Supine)Glute Bridge Glute Bridge (Incline)Glute Kickback Glute Stretch (Partner-Assisted PNF)Glute Stretch (Supine)Knee-Across-Body Stretch Knee-To-Chest Stretch (Single)Leg Lift (Glute Extension)Leg Raise (Quadruped)Pelvic Tilt Bridge Shoulder Bridge Step-Up (Knee Raise)Tabletop Bridge

Calves(9)

Ankle Circles Calf Raise Calf Stretch (Seated)Calf Stretch (Toes Elevated)Knee Circle Soleus & Achilles Stretch Toe Flexion and Extension Wall Calf Stretch (Forearms)Wall Calf Stretch (Hands)

Adductors(4)

Adductor Stretch (Side-Lying)Butterfly Stretch Carioca Groin and Back Stretch

Abductors(6)

Hip Circle Hip Circle (Prone)Leg Raise (Side)Lying Cross Stretch Lying Crossover Stretch Windmill Stretch

Hip Flexors(5)

Hip Flexor Stretch Hip Flexor Stretch (Kneeling)Kneeling Hip Flexor Stretch Leg Swing (Front & Side)Lunge Stretch (Kneeling)

Neck(5)

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