Unleash Your Fitness Potential: 46 Bodyweight Exercises to Get You Moving

Legs

Start building strength, endurance, and flexibility in your legs with these exercises:

• Plank to Push-up: Start in a plank position, then lift one hand at a time to transition into a push-up position.
• Wall Sit: Slide your back down a wall until your thighs are parallel to the floor, then hold for 60 seconds.
• Clock Lunge: Complete a traditional forward lunge, then take a big step to the right and lunge again, finishing with a backward lunge.
• Lunge to Row: Perform a normal lunge, then raise your leg off the floor while lifting your arms overhead.
• Pistol Squat: Stand with your arms straight out in front of you, raise one leg, and lower your body while keeping your leg raised.
• Lunge Jump: Stand with your feet together, lunge forward with one foot, then jump up and switch legs in mid-air.
• Curtsy Lunge: Step your left leg back behind your right leg, bending your knees, and lower your hips until your right thigh is almost parallel to the floor.
• Single-Leg Deadlift: Start in a standing position, lift one leg slightly, then lower your arms and torso while raising your leg behind you.
• Squat Reach and Jump: Perform a normal squat, then jump up and reach your arms straight overhead.
• Chair Pose Squat: Stand with your feet hip-width apart, squat until your thighs are parallel to the floor, then swing your arms up and lift one knee.
• Quadruped Leg Lift: Start on your hands and knees, raise one leg straight back, and balance for as long as possible.
• Calf Raise: Stand on the edge of a step or platform, raise up onto your toes, and hold briefly before coming back down.

Chest and Back

Target your chest and back with these exercises:

• Dolphin Push-up: Start in Dolphin Pose, lean forward, and lower your shoulders until your head is over your hands.
• Contralateral Limb Raise: Lie facedown with your arms outstretched, lift one arm a few inches off the floor, and hold for a few seconds.
• Donkey Kick: Start in a push-up position, tighten your core, and kick both legs into the air with your knees bent.
• Handstand Push-up: Get into a handstand position against a wall, bend your elbows at a 90-degree angle, and do an upside-down push-up.
• Judo Push-up: From a push-up position, raise your hips, use your arms to lower the front of your body, and swoop your head and shoulders upward.
• Reverse Fly: Stand up straight with your feet hip-width apart, bend forward slightly, and extend your arms out to the sides.
• Superman: Lie facedown with your arms and legs extended, lift your arms and legs to form a small curve in your body, and hold for a few seconds.

Shoulders and Arms

Strengthen your shoulders and arms with these exercises:

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

Core

Engage your core with these exercises:

• L Seat: Sit with your legs extended and your feet flexed, place your hands on the floor, and lift your hips off the floor.
• 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.
• 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.
• Dynamic Prone Plank: Start in a standard plank position, raise your hips as high as they can go, and lower them back down.
• Side Plank: Lie faceup and roll to the side, come up onto one foot and elbow, and hang tight for 30-60 seconds.
• Russian Twist: Sit on the floor with your knees bent and feet together, lifted a few inches off the floor, and move your arms from side to side in a twisting motion.
• Bicycle: Lie faceup with your knees bent and your hands behind your head, bring your knees in toward your chest, and alternate sides like you’re pedaling a bike.
• Crunch: Lie faceup with your knees bent and your feet flat on the floor, lower your chin slightly, and peel your head and shoulders off the floor.