101 Bodyweight Exercises You Can Do Anywhere

We’re 2 months away from the New Year (already?). We’re also 2 months away from the influx of a gagillion new gym memberships, with 60% of those memberships dropping off by February. There’s a reason why so many fail at their New Years’ resolutions of getting fit. It takes a LOT of effort and intrinsic motivation to change a habit… some say 3 – 4 weeks! And in fact, some needs some working out supplements and asks for some sarms advise for their workout that can help achieve their fitness goals.

A common question that comes to mind is, is the gym really necessary to achieve the habit of getting fit? The answer is pretty simple actually. Going to gyms definitely helps because you will have access to equipment and coaching you would otherwise lack. If you want to exercise in a way that you prevent injuring yourself, be it because of your age, medical conditions, or previous injuries, then yoga is your best bet. There are plenty of amazing yoga teachers that can help you achieve your fitness goals. On the other hand, if you are confident in your ability to work out by yourself safely, or perhaps would prefer to be able to do so with the benefit of the privacy and practicality you gain by doing this at home, then that might be the best option for you. Body weight and Full body exercises as well as their proper execution would be what you should be looking at in that case.

Let’s look at a few benefits of body exercises, as well as working out in general.

1. They’re as challenging as you want them to be. Depending on your level of fitness, you can scale exercises or make them even harder. For instance, if you’re a beginner, modify push-ups by doing them on your knees, or modify squats by doing them on a chair. On the opposite end of the spectrum, you can ramp it up with spiderman push-ups and squat jumps.

2. There are infinite combinations of workouts – in structure, intensity, and time. With 101 choices, you can pick and choose different combinations from the upper body, lower body, core, and plyometric exercises below. You can also choose different structures and lengths of workouts; like these workouts under 15 minutes or the 4-minute tabata method.

3. You can do them ANYWHERE. I’ve done burpees in a hotel room, squats in an airplane bathroom, workouts on playgrounds, and even workouts in the woods. Still struggling to find time to fit exercise in your busy shedule? I’ve got you covered with these 19 ways to add in exercise to your day.

Now, onto the exercises! Note: Many of these work more than one part of the body, but I categorized them by the muscle group most used. Also, if you have questions about how to perform an exercise, click on the exercise for a YouTube demonstration.

101 Bodyweight Exercises

Upper Body Exercises

1. Plank up-down
2. Standard push-up 
3. Walking push-up
4. T push-up
5. Spiderman push-up
6. Staggered push-up
7. Wide grip push-up
8. Negative push-up
9. One foot elevated push-up
10. Hindu push-up
11. Incline push-up
12. Feet elevated push-up
13. Tricep push-up
14. Tricep bench dip
15. Elevated tricep bench dip
16. Lying triceps lift 
17. Handstand hold
18. Inch worm
19. Shoulder circles
20. Lateral raise 
21. Pike shoulder press
22. Pull-up
23. Jumping pull-ups
24. Straight arm shoulder raise
25. Air boxing
26. Shoulder stabilization series

Lower Body Exercises

1. Walking lunge 
2. Forward lunge
3. Side lunge
4. Reverse lunge
5. Single leg front to back lunge
6. Single leg lunge on stair or bench
7. Curtsy lunge
8. Lunge pulses
9. Wide sumo squat
10. Air squat
11. Squat with side leg raise
12. Squat pulses
13. Single leg squat
14. Wall sit
15. Straight leg lift
16. Donkey kickbacks
17. Inner thigh lift
18. Outer thigh lift
19. Leg up lift 
20. Single leg deadlift 
21. Hamstring curl 
22. Standing hamstring curl
23. Bridge hold
24. Single leg bridge
25. Calf raise

Core Exercises

1. Plank hold
2. Side plank hold
3. Spiderman plank
4. Reverse plank
5. Side oblique crunch 
6. Side oblique leg raise
7. Oblique core crunch
8. V-up 
9. Single leg crunches
10. Superman
11. Bird dog 
12. Cat dog
13. Row the boat crunch
14. Lying leg raise
15. Straight leg toe touches
16. Bicycle abs
17. Scissor kicks
18. Butterfly sit-up
19. Russian twist
20. Lying windmills
21. Low belly double leg reach 
22. Swan dive
23. Standing crunches
24. Lying leg circles
25. Supine twist 

Plyometric/High Intensity Interval Exercises

1. Burpee
2. Jumping jack
3. Jumping lunge
4. Squat jump
5. Butt kick
6. High knees
7. Up Down
8. Frog jump
9. Box or stair jump
10. Mountain climber 
11. Star jump
12. Bear crawl
13. Tuck jump
14. Lateral jump
15. High kick 
16. Army crawl
17. Side-to-side jump
18. Forward backward jump 
19. Skaters
20. Quick feet
21. Plank jack
22. Plank side jump
23. Plank cross crunches
24. Power skip
25. Alternate leg bounding

Your turn!

1. What’s your favorite kind of bodyweight workout?
2. How do you fit exercise into your day?

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