She Strengthens

Unleash Your Fitness Potential: 46 Bodyweight Exercises to Transform Your Body

Get ready to sweat and transform your body with these 46 bodyweight exercises that target every major muscle group. No gym membership required!

Legs

1. Plank to Push-up: Start in a plank position, lift into a push-up, and return to plank.
2. Wall Sit: Slide your back down a wall, keeping your thighs parallel to the floor.
3. Clock Lunge: Complete a traditional lunge, then take a big step to the right and lunge again.
4. Lunge to Row: Start with a normal lunge, raise your leg off the floor, and lift your arms overhead.
5. Pistol Squat: Stand with your arms straight out, raise your right leg, and lower your body.
6. Lunge Jump: Stand with your feet together, lunge forward, jump straight up, and switch legs.
7. Curtsy Lunge: Step your left leg back behind your right leg, bending your knees.
8. Single-Leg Deadlift: Lift your right leg slightly, lower your arms and torso, and raise your right leg behind you.
9. Squat Reach and Jump: Perform a normal squat, immediately jump up, and reach your arms straight overhead.
10. Chair Pose Squat: Stand with your feet hip-width apart, squat until your thighs are parallel to the floor, and swing your arms up.

Chest and Back

11. Dolphin Push-up: Start in Dolphin Pose, lean forward, and push up with your arms.
12. Contralateral Limb Raise: Lie facedown, lift one arm a few inches off the floor, and hold.
13. Donkey Kick: Start in a push-up position, tighten your core, and kick both legs into the air.
14. Handstand Push-up: Get into a handstand position, bend your elbows at a 90-degree angle, and do an upside-down push-up.
15. Judo Push-up: From a push-up position, raise your hips, lower the front of your body, and swoop your head and shoulders upward.

Shoulders and Arms

16. Tricep Dips: Sit on the floor near a step or bench, grab the edge, and straighten your arms.
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, and extend one arm forward and your other arm back.
19. Shoulder Stabilization Series (I-Y-T-W-O): Lie facedown, move your arms into each letter formation, and hold.

Core

20. L Seat: Sit with your legs extended, place your hands on the floor, and lift your hips off the floor.
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.
22. Flutter Kick: Lie faceup, lift your heels about 6 inches off the floor, and make small, quick pulses with your legs.
23. Dynamic Prone Plank: Starting in a standard plank position, raise your hips as high as they can go, and lower them back down.
24. Side Plank: Lie faceup, roll to the side, come up onto one foot and elbow, and hold.
25. Russian Twist: Sit on the floor, move your arms from side to side in a twisting motion, and hold.
26. Bicycle: Lie faceup, bring your knees in toward your chest, and alternate sides like you’re pedaling a bike.
27. Crunch: Lie faceup, lower your chin slightly, and peel your head and shoulders off the floor.

Get Moving!

Remember to start slow, focus on proper form, and gradually increase your reps and sets as you get stronger. With these 46 bodyweight exercises, you’ll be on your way to a fitter, stronger you!