Intermediate Bodyweight Exercises

63 exercises

Chest(7)

Plyometric Push-Up Push-Up (Decline)Push-Up (Diamond)Push-Up (Feet-Elevated)Push-Up (Wrist Elevated)Push-Up To Side Plank Push-Up Wiper - Isometric

Lats(2)

Inverted Row Hold Pull-Up (V-Bar)

Lower Back(1)

Bench Hyperextension

Shoulders(5)

Backbend (Shoulder Bridge)Bear Crawl Bear Crawl (Reverse)Pike Push Up Pike Push-Up (Single-Leg)

Triceps(3)

Plank to Push-Up Push-Up (Close-Grip) - Dumbbell Push-Up (Close)

Abs(15)

Bodyline Stability Drill Chin-Up (Crunch)Crane Pose (Bakasana)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 (One-Arm)Plank (Shoulder Taps)Reverse Crunch (Decline)Sit-Up (Butterfly)Spider Crawl

Obliques(1)

Quads(18)

Burpee Butt Kick Jump (Single-Leg)Frog Stand Hop (Frog)Jump (Box)Jump (Knee Tuck)Jump Squat - Body Only Leg Lift (Front Scale)Quad Stretch Scissor Jump Lunge Scorpion Stretch - Prone Shrimp Squat (Intermediate)Split Jump Split Squat Split Squat (Bulgarian)Squat (Dynamic Mobility) - Body Only Squat Jump Standing Broad Jump (Lateral)

Hamstrings(5)

Deadlift (Romanian)Deadlift (Single-Leg Romanian)Glute Ham Raise (Natural)Pancake Stretch World's Greatest Stretch

Glutes(3)

Glute Bridge (Single-Leg)Lunge (Curtsy)Reverse Plank

Adductors(3)

Adductor Stretch (Partner-Assisted)Bound (Lateral)Groiner