101 bodyweight exercises

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!

Is the gym really necessary to achieve the habit of getting fit, though?


In fact, you can save yourself the time and money of joining a gym, and use the tools you already have: Your BODY. ūüôā

I’m a huge fan of body weight exercises – especially heading into my 6th month of pregnancy, because…

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 Рin 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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