She Strengthens

Get Fit Without a Gym: 46 Bodyweight Exercises to Try

Ready to ditch the gym membership and get fit from the comfort of your own home? We’ve got you covered! Here are 46 bodyweight exercises to try, covering legs, chest and back, shoulders and arms, and core.

Legs

1. Plank to push-up: Start in a plank position, then lift one hand at a time to move 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.
4. Lunge to row: Start with 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, then raise one leg and lower your body while keeping your leg raised.
6. Lunge jump: Stand with your feet together, then lunge forward with one foot and jump straight up, switching legs in mid-air.
7. Curtsy lunge: Step your left leg back behind your right leg, bending your knees, then lower your hips until your right thigh is almost parallel to the floor.
8. Single-leg deadlift: Start in a standing position, then lift one leg slightly and 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, then squat until your thighs are parallel to the floor while swinging your arms up.
11. Quadruped leg lift: Start on your hands and knees, then raise one leg straight back, stopping when your foot is at hip level and your thigh is parallel to the floor.
12. Calf raise: From a standing position, slowly rise up on your toes, keeping your knees straight and heels off the floor.

Chest and Back

13. Dolphin push-up: Start in Dolphin Pose, then lean forward, lowering your shoulders until your head is over your hands.
14. Contralateral limb raise: Lie facedown with your arms outstretched, then slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders.
15. Donkey kick: Start in a push-up position, then tighten your core and kick both legs into the air with your knees bent.
16. Handstand push-up: Get set in a handstand position against a wall, then bend your elbows at a 90-degree angle, doing an upside-down push-up.
17. 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.
18. Reverse fly: Stand up straight with one foot in front of the other, then bend forward slightly from your waist and extend your arms out to the sides.
19. Superman: Lie facedown with your arms and legs extended, then simultaneously raise your arms and legs to form a small curve in your body.

Shoulders and Arms

20. Tricep dips: Sit on the floor near a step or bench with your knees slightly bent, then grab the edge of the elevated surface and straighten your arms.
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, then bend forward until your torso is almost parallel to the floor, keeping your elbows in and extending one arm forward and your other arm back.
23. Shoulder stabilization series (I-Y-T-W-O): Lie facedown with your arms extended overhead, then move your arms into each letter formation.

Core

24. L seat: Sit with your legs extended and your feet flexed, then place your hands on the floor and slightly round your torso, lifting 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, then lift your heels about 6 inches off the floor and make small, quick, up-and-down pulses with your legs.
27. Dynamic prone plank: Starting in a standard plank position, raise your hips as high as they can go, then lower them back down.
28. Side plank: Lie faceup and roll to the side, coming up onto one foot and elbow, making sure your hips are lifted and your core is engaged.
29. 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.
30. Bicycle: Lie faceup with your knees bent and your hands behind your head, then 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, then lower your chin slightly and peel your head and shoulders off the floor.

Get ready to sweat and have fun with these 46 bodyweight exercises!