She Strengthens

Unleash Your Inner Fitness Beast: 46 Bodyweight Exercises to Get You Started

Get ready to sweat, tone, and transform your body without any fancy equipment or gym memberships. Here are 46 bodyweight exercises to help you achieve your fitness goals and unlock your full potential.

Legs

1. Plank to Push-up: Start in a plank position, then lift one hand at a time to push-up position, alternating arms.
2. Wall Sit: Slide your back down a wall, keeping your thighs parallel to the floor, and hold for 60 seconds.
3. Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again, finishing with a backward lunge.
4. Lunge to Row: Do a normal lunge, then raise your leg off the floor while lifting your arms overhead.
5. Pistol Squat: Stand holding your arms straight out, raise one leg, flexing your ankle and pushing your hips back.
6. Lunge Jump: Lunge forward with one foot, then jump straight up, propelling your arms forward while keeping your elbows bent.
7. Curtsy Lunge: Step your left leg back behind your right leg, bending your knees and lowering your hips.
8. Single-Leg Deadlift: Start in a standing position, lift one leg slightly, then lower your arms and torso while raising your leg behind you.
9. Squat Reach and Jump: Perform a normal squat, then jump up, reaching your arms straight overhead.
10. Chair Pose Squat: Stand with your feet hip-width apart, squat until your thighs are parallel to the floor, then lift one knee while swinging your opposite arm outside your knee.

Chest and Back

11. Dolphin Push-up: Start in Dolphin Pose (Downward-Facing Dog Pose with your elbows on the floor), then lean forward, lowering your shoulders until your head is over your hands.
12. Contralateral Limb Raise: Lie facedown with your arms outstretched, then lift one arm a few inches off the floor, keeping it straight without rotating your shoulders.
13. Donkey Kick: Start in a push-up position, then tighten your core and kick both legs into the air with your knees bent.
14. Handstand Push-up: Get into a handstand position against a wall, then bend your elbows at a 90-degree angle, doing an upside-down push-up.
15. Judo Push-up: From a push-up position, raise your hips, then use your arms to lower the front of your body until your chin comes close to the floor.

Shoulders and Arms

16. Tricep Dips: Sit on the floor near a step or bench, grab the edge, and straighten your arms, then bend them to a 90-degree angle.
17. Diamond Push-up: Get into a push-up position with diamond-shaped hands, then do push-ups.
18. Boxer: Stand with your feet hip-width apart, bend forward until your torso is almost parallel to the floor, then extend one arm forward and the other arm back.
19. Shoulder Stabilization Series (I-Y-T-W-O): Lie facedown with your arms extended overhead, then move your arms into each letter formation.

Core

20. L Seat: Sit with your legs extended, place your hands on the floor, and slightly round your torso, then lift your hips off the floor and hold for 5 seconds.
21. Rotational Push-up: After coming back up into a starting push-up position, rotate your body to the right and extend your right hand overhead, forming a T with your arms and torso.
22. Flutter Kick: Lie faceup with your arms at your sides, lift your heels about 6 inches off the floor, and make small, quick, up-and-down pulses with your legs.
23. Dynamic Prone Plank: Start in a standard plank position, raise your hips as high as they can go, then lower them back down.
24. Side Plank: Lie faceup, roll to the side, come up onto one foot and elbow, and hold for 30-60 seconds.
25. Russian Twist: Sit on the floor with your knees bent and feet together, lifted a few inches off the floor, then move your arms from side to side in a twisting motion.
26. Bicycle: Lie faceup with your knees bent and hands behind your head, bring your knees in toward your chest, then bring your right elbow toward your left knee as your right leg straightens.
27. Crunch: Lie faceup with your knees bent and feet flat on the floor, lower your chin slightly, then peel your head and shoulders off the floor.

And Many More…

28. Wall Sit with Bicep Curls
29. Clock Lunge with Jump
30. Lunge to Row with Weights
31. Pistol Squat with Leg Lift
32. Lunge Jump with Alternating Legs
33. Curtsy Lunge with Arm Raise
34. Single-Leg Deadlift with Arm Extension
35. Squat Reach and Jump with Burpees
36. Chair Pose Squat with Leg Lift
37. Dolphin Push-up with Clap
38. Contralateral Limb Raise with Leg Lift
39. Donkey Kick with Arm Raise
40. Handstand Push-up with Leg Lift
41. Judo Push-up with Arm Extension
42. Tricep Dips with Leg Lift
43. Diamond Push-up with Clap
44. Boxer with Arm Circles
45. Shoulder Stabilization Series (I-Y-T-W-O) with Leg Lift
46. L Seat with Arm Raise

Remember to start slow, focus on proper form, and gradually increase the intensity and difficulty as you progress. Happy exercising!