She Strengthens

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

Get ready to sweat and transform your body without any equipment! Here are 46 bodyweight exercises to help you build strength, endurance, and flexibility from the comfort of your own home.

Legs

1. Plank to Push-up: Start in a plank position, then lift one hand at a time to transition into a push-up position.
2. Wall Sit: Slide your back down a wall until your thighs are parallel to the floor, then 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: Perform a normal lunge, then raise your leg off the floor while lifting your arms overhead.
5. Pistol Squat: Stand with your arms straight out in front of you, raise one leg, and lower your body while keeping your leg raised.
6. Lunge Jump: Stand with your feet together, lunge forward with one foot, then jump up and switch legs in mid-air.
7. 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.
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 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, then swing your arms up and lift one knee.
11. Quadruped Leg Lift: Start on your hands and knees, raise one leg straight back, and balance for as long as possible.
12. 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

13. Dolphin Push-up: Start in Dolphin Pose, lean forward, and lower your shoulders until your head is over your hands.
14. Contralateral Limb Raise: Lie facedown with your arms outstretched, lift one arm a few inches off the floor, and hold for a few seconds.
15. Donkey Kick: Start in a push-up position, tighten your core, and kick both legs into the air with your knees bent.
16. 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.
17. 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.
18. Reverse Fly: Stand up straight with your feet hip-width apart, bend forward slightly, and extend your arms out to the sides.
19. 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

20. 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.
21. Diamond Push-up: Get into a push-up position with diamond-shaped hands, then do push-ups.
22. 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.
23. 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

24. L Seat: Sit with your legs extended and your feet flexed, place your hands on the floor, and lift your hips off the floor.
25. 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.
26. 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.
27. Dynamic Prone Plank: Start in a standard plank position, raise your hips as high as they can go, and lower them back down.
28. Side Plank: Lie faceup and roll to the side, come up onto one foot and elbow, and hang tight for 30-60 seconds.
29. 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.
30. 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.
31. 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.

Get ready to challenge yourself and see results!