101 Bodyweight Exercises That You Can Do Anywhere

6/23/2015
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101 Bodyweight Exercises That You Can Do Anywhere
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Bodyweight exercisesare a simple and effective way ofimproving strength, muscular definition and flexibilitywithoutthe need for
any equipment whatsoever.
You can do them anywhere; whether thats in your HOTEL ROOM , on the beach, in a playground, at home or anywhere else you can
think of, you canuse bodyweight exercises to get in a great workout any time you cant make it to the gym.
Unfortunately, people often dismiss bodyweight exercises as ineffective because theyre too easy, or all they can think of are pushups and lunges. Well I wanted to change that. Ive created this list to as a resource to help you make your workouts more fun, and
ensure they never get to easy by giving you lots of new variations to try.
Ive provided a description of each exercise, but if youre having trouble visualising it you can click on the name of the exercise to be
taken to a video demonstration. It would have taken me months to create all the demonstrations personally (and some I cant even
do!), so I just want to say a quick thanks to everyone whose videos I have linked out to, with shout outs to Fitocracy, Tony Gentilcore,
Jason Ferruggia, Bret Contreras, Neghar Fonooni and Jordan Syatt all of whom I have linked to multiples times.
Ive done my best to split the exercises up in to different body areas of the bodyso you can easily find what youre looking for, but of
course many of these exercises work multiple muscles so there is some overlap. Ive alsoattempted to give you a rough guide to
their difficulty by arranging themfrom easiest to most difficult, but obviously this depends on theindividual.
http://travelstrong.net/bodyweightexercises/#plyos
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Lets get started!
JUMP TO
Calves
Thighs
Glutes & Hamstrings
Core
Back & Biceps
Chest, Shoulders & Triceps
Full-Body
Plyometrics
bodyweight exercises
1. Calf-Raise
From a standing position, slowlyrise up on to the toes, keeping the knees straight and heels off the floor. Hold briefly, then come
back down.You can also try standing on a step for a greater range of motion, or quickly bouncing up and down for more reps.
2. Squat Calf-Raise
This one takes a little getting used to, but is great for isolating the soleus. Hang on to the back of a chair for stability and sink down in
to a squat position. Shift your weight on to your toes and steadily push-up and down. Maintain your hip and knee angles to prevent it
from turning in to a squat.
3. Single-Leg Calf-Raise
Once the two-legged calf-raise becomes too easy move on to this variation.Start from the floor and then do it from a step to increase
the difficulty.
4. Stiff-Leg Ankle Hop
Get in to a rhythm and act like a pogo stick, using the calves to spring up and down. Try not to bend at the knees and hips, which
brings in the quadriceps and glutes. Although the knees will bend slightly, stay upright and focus on using the calves for movement.
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5. Wall Sit
Slide your back downa wall until yourthighs are parallel to the ground.Keep your back straight up against the wall.
6.Sumo Squat
Take a very wide stance and cross your arms in front of you. Begin the squat by sitting back, and focussing on keeping your chest up
and knees pushed out. The sumo squat places more emphasis on thehip adductors and abductors than an air squat (below).
7.AirSquat
Stand with yourfeet hip-width apart and your feet facing forward.Slowly sit backby bending the hips and knees until the thighs are
parallel to the floor. Keep your weight on your heels throughout the movement and press through themto return to a standing
position.
8.Step-Up
Find a step or bench, and place onefoot on theraisedsurface.Step upuntil the frontleg is straight, andthen return to start by
stepping down (dont jump!)
9.Static Lunge
Stand with yourhands on the hips andtake a long stride forward. Your feet will stay in this position throughout the exercise.Slowly
lower your bodyuntil the knee of your opposite leg is close to or touching the floor. Push back up into the starting position and
repeat with the oppositeleg.
10.Forward Lunge
Once the static lunge becomes too easy try stepping forward and then pushing back up to stand with your feet together.
11.Reverse Lunge
Rather than stepping forward, try taking a long stridebackwards to place added emphasis on the hips.
12.BulgarianSplit Squat
This is a great exercise that can be tricky to master. Stand in front of a raised surface and place one foot behind you (laces down) on
said surface. Keeping your torso upright, descend until the knee of your rear leg touches the ground, and then push back up to
return to the starting position. Make sure the knee of your front leg doesnt move past the toes.
13.Single-Leg Box Squat
This is a progression towards the pistol squatthat a lot of people will find difficult. Standing in front on a raised surface (such as a
chair, stool or step), stand on one leg and sit back on to the surface behind you. Keep your arms out in front of you as a
counterbalance and try to keep your torso upright throughout. As you improve at this exercise you can use lower surfaces.
14. Skater Squat
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Stand on one leg with your hands out in front of you as a counter balance. With your other leg out behind you and a slight forward
lean, sit back until the knee of the rear leg comes close to the ground. Quickly push back up to the starting position.
15.Shrimp Squat
To perform a shrimp squat, begin in an upright position, then bend one knee so you can grab your ankle behind your back (just like
you would if you were stretching your quads). From there, slowly lower yourself down until your knee touches the ground, then
stand back up. MUCH easiersaid than done!
16.Pistol Squat
The pistol squat takes agreat deal of balance, coordination, flexibility, and strength. Its for that reason that its one of the most
impressive bodyweight exercises in existence. To give it a shot (excuse the pun), hold one leg out in front of youfrom a standing
position and squat down while keeping your weight on your back foot.
17. Glute Bridge

Lie on your back with your knees bent at 90 degrees and your hands at your sides. Push through your heels and use your glutes to
lift your hips as high as possible. Pause at the top and slowly return to the starting position.
18. Side Lying Clam
Lie on your side with your knees bent at 90 degrees and heels touching each other. Open your knees by flexing your glutes and hold
the position. Slowly return to the starting position.
19. Donkey Kick
Get down on all fours with your back flat. Kick one leg to the rear and slowly return to the starting position. Repeat with the opposite
leg.
20. Bent-Leg Donkey Kick
Kneel down on all fours with your legs bent at 90 degrees. Quickly lift one leg up behind you. Return to the starting position and
repeat with the opposite leg. This variation places more emphasis on the glutes, and less on the hamstrings.
21. Single-Leg Romanian Deadlift
Stand upwith yourfeet together.Lower yourarms and torso in front of you while raisingoneleg behind the body. Keep the
oppositeknee slightly bent and reach the arms as close to the floor as possible. To return to the starting position, raise yourtorso
while lowering the back leg.
22. Single-Leg Glute Bridge
Lie on the floor with your hands at your side. Bend one leg and keep one straight. Perform the bridging movement by pushing
through the heel on the floor and squeezing your glutes.
23. Shoulders-Elevated Hip Raise
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Place your shoulders ona chair, bench, or bed. With your hands at the side of your head, push through your heels and squeeze your
glutes to lift your hips as high as possible. Hold the top position for a few seconds before returning to the ground.
24. Single-Leg Shoulders Elevated Hip Raise
To make this bodyweight exercise more difficult you can try doing it using only one leg. Bend the leg you arent using to begin with,
and then try it with your leg straight out in front of you to make it more difficult still.
25. Russian Leg Curl
Find something stable to hook your heelsunder (such as a bed) and kneel on something soft (such as a pillow or towel). Keeping your
body upright and glutes tight, lower your body towards the floor. As you near the floor, catch yourself in a push-up position and try
to use your hamstrings as much as possible to spring back up to the starting position.
26. Shoulders-and-Feet-Elevated Hip Raise
Raising both the shoulders and feet makes this exercise considerably more difficult because the hips have to go through a much
larger range of motion.Using a raised surface such as a chair or bed for your upper back, place your feet on another surface (such as
a stool) that is roughly the same height. From there squeeze your glutes to lift your hips as high as possible, as in other variations of
this exercise.
27. Single-Leg Shoulders-and-Feet-Elevated Hip Raise
This is the toughest of the hip raise variations, and an exercise many people will struggle with. Set up exactly the same as above, but
only place one foot on a raised surface instead of two.
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28. Sit-Up
Nowadays its cool to hate sit-ups, but done with good form this classic is still effective. Lying on the ground with your knees bent,
contract your abs to lift your body off the ground. Try to limit movement in the lower back.
29. Twisting Sit-Up
This is another classic exercise that is often performed incorrectly. It is basically the same as the sit-up, but at the top of the
movement bring the opposite elbow towards the knee. Avoid over-rotating, and keep your chest up throughout to avoid excessively
rounding your back.
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30.Crunch
Lie on your back with yourknees bent and feet flat on the floor. With your hands behind the head,contract your coreand curl
yourupper back upfrom the floor. Hold briefly, and thenlower yourself back down.
31.Reverse Crunch
Lie flat on the ground with your hips flexed at 90 degree and knees bent. Pull your knees towards your head to lift your buttocks off
the ground. Done correctly, this variation recruits more of the lower abs and obliques than the regular crunch.
32.Side Crunch
Set up in the same position as the regular crunch. As you lift your upper body up from the floor, keep your hands behind your head
and reach one of your elbows towards the opposite knee.
33. Flutter Kick
Start lying on your back with arms at your sides and palms facing down. With your legs extended, lift the heels a few inches off the
ground. Engage your core, and make smallup-and-down kickswith the legs.
34.Bicycle
Lie down on the ground with your knees bent and hands behind yourhead.Lift your legs off the ground and make a pedalling
motion (like youre riding a bicycle!). With your hands behind your head, bring your opposing elbow to meet each leg as it comes
toward you.
35.Superman
Lie face-down on the ground with your arms outstretched in front of you. Simultaneously lift your arms, legs and torso off the
ground. Focus on squeezing your glutes throughout.
36.Bird Dog
The Bird Dog is a great core exercise that emphasises lower back strength and balance. Start on all fours with your back flat. Raise
one arm forward while simultaneously lifting your opposite leg until both limbs are in line with your torso. Slowly bring your leg and
arm back to the starting position and then repeat with the opposite limbs.
37.Dead Bug
As recommended by Tony Gentilcore, the dead bug involves lying flat on your back with your knees bent at 90 degrees and your
arms pointing towards the ceiling. Flatten your back against the floor and exhale as you lower one leg and the opposing arm until
they are just hovering above the ground. Pause, return to the starting position, and then repeat with the opposing limbs.
38.Plank
Lie face down with yourforearms on the floorand hands clasped. Extend the legs behind youand rise up on to yourtoes. Keeping
the back straight, tighten yourcore, quads and glutes and hold the position for 30-60 seconds (or as long as you can).
39. Feet-Elevated Plank
Make the conventional plank more difficult by finding a raised surface such as a chair or low table (you dont want the surface to be
too high).
40.Side Plank
On your side, with just one foot and one forearm touching the ground, raise your body upand keep your body in a straight line.
41. Feet-Elevated Side Plank
Again, elevating your feet makes this plank variation more difficult. You can make this even more difficult by combining it with hip
abduction, adduction or a reach (as seen in the video link).
42.RKC Plank
Get in to the regular plank position, but place your arms out further in front of you, and a little closer together. Squeeze your glutes,
quads and abs as hard as you possibly can. Your whole body should be trembling; you wont be able to hold this anywhere near as
long as the regular plank.
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43. Lying Straight-Leg Raise

Lie flat on the ground with your legs straight. Contract your abdominals and lift your legs until your hips are bent at 90 degrees.
Lower the legs slowly to the ground.
44.Hanging Knee-Tuck
Hanging from a bar or rafter, pull your knees towards your chest. Keep your abs braced, and avoid swinging.
45.Hanging Leg-Raise
To take the hanging knee-tuck to the next level, try it with your legs straight instead. Im willing to bet youll be shocked at how
difficult it is.
46. Oblique Hanging Leg-Raise
Once again hanging from a bar or rafter, bend your knees and pull them to one side to target your obliques. Return to the starting
position and repeat with the opposite side.
47. Windshield Wiper
Lying on your back with your arms spread wide for stability, lift your legs so that your hips are bent 90 degrees. Keeping your core
tight, rotate you legs from side to side to mimic windscreen wipers. Spare the spine by limiting your range of motion.
48. L-Sit
This is far fromthe type of sitting that youre used to. Sit on the ground with your feet out in front of you and your arms at your sides.
Place your hands at your sides and lift your entire body off the ground while keeping your legs out straight in front of you.
49. Dragon Flag
Lie flat on your back and hold on to something behind your head. With nothing but your upper back on the floor, lift your entire body
off the floor and keep it in a straight line by bracing, well, pretty much everything. This ones seriously tough.
50. Doorway Row

Stand near a doorway or vertical pole. Get into a half squat position and hang on to the doorway with one arm. Pull yourself towards
the door way, and slowly return to the starting position.
51.Inverted Curl
In the video Ive linked to the guy is using a TRX, but you can use the underside of a table instead. Lie under the table and grab the
edge with your palms facing you. Bend your knees 90 degrees and keep your body in a straight line by bracing your glutes and abs.
Raise your body to the underside of the table by bending your elbows.
52.Inverted Row
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Head out and find a playground with some horizontal bars, or use the underside of a table again. If youre using a bar grab it with
your palms facing away from you, and if youre using a table grab the outer edges. Pull your body up until your chest meets the
surface, and slowly lower yourself back to a hanging position.
53. EccentricChin/Pull-Ups
Chin-ups (palms facing you) and pull-ups (palms facing away) can be pretty tough. If you cant do them just yet, dont fret. Get started
by jumping up to a bar and slowly lowering yourself back down the ground.
54.Chin-Up
Hang from a secure bar or rafter with your palms facing towards you. Keep your body in a straight line by tightening your core and
glutes. Pull yourself towards the bar, pause, and return to the dead hang position. Try to imagine tucking your shoulder blades into
your back pockets.
55.Pull-Up
Most people find pull-ups (palms facing away) more difficult than chin-ups because of the reduced involvement of the biceps. Id
recommend heading out to find a playground to do your pull-ups, but you can do them using a sturdy (not hollow, or plywood) door
with a towel wedged underneath to stop it swinging.
56.Feet-Elevated Inverted Row
Should the regular inverted row become too easy, you can make it more difficult by elevating your feet on something such as a chair.
Remember to keep your body in a straight line.
57.Side-To-Side Pull-Up
Set up just as you would for a normal pull-up (palms away from you), but pull your body to one side to add emphasis to that side.
Switch sides with each rep.
58.One-Arm Inverted Row
This is quite a jump from the two-arm inverted row variations, so I suggest you start with a surface that allows you to position
yourself at an incline. Gradually reduce the incline until you are able to perform it from the ground.
59. One-Arm Chin-Up
One-arm chin-ups are one of impressive exercises in existence, and elude many hardcore exercisers for years. To qualify as a real
one-arm chin-up you shouldnt be holding ontothe wrist of your working arm, which is what makes it so difficult. If youre interested
in giving it a go, I recommend this tutorial by Al Kavadlo.
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60. YTWL
The YTWL is great for strengthening many of the smaller muscles in the shoulder joint. From a standing position, bend at the hips
and keep your back straight. From there, make 10 Y, T, W, L motions with the arms (watch the video to understand what I mean).
61. Wall Push-Up
Rather than doing girl push-ups, start against a wall instead.You can gradually reduce the elevation until you are to perform a
normal push-up from the ground. Place your hands just beyond shoulder width, and feet away from the wall. Lower your body
towards the wall while keeping your core and glutes tight to keep you body in a straight line.
62. Torso-Elevated Push-Up
Once you are comfortable with wall push-ups find a surface closer to the ground. A sturdy chair or table is ideal. Keeping your elbows
close to your body, and your glutes and core braced, lower yourself until your chest touches the surface. Push yourself back up to the
starting position.
63. Push-Up
The classic push-up. Positionyour handsshoulder-width apartand brace yourcore to make your body into a straight line. Bend at
the elbows until your chest touches the floor, and then quickly push back up to return to the starting position. Keep your elbows
close to your body throughout.
64.Bench Dip
Sit on the floor witha step or a bench behind you. Keeping your legs straight and heels on the ground, hold on to theedgeof the
elevated surface and press yourself up. Slowly lower yourself down by bending your elbows 90 degrees.
65.Push-Back
Set up as you would for a push-up, but place your feet further apart and keep your hips up. Instead of pushing up, push back. This
variation will train your shoulders and prepare for you some difficult bodyweight exercises.
66. Spiderman Push-Up
The spiderman push-up is a variation that targets your core. To give it a go, assume the standard push-up position. As you lower your
body toward the floor, lift onefoot off the floor and try to touch your knee to your elbow. Reverse the movement, and do the same
on the opposite side.
67.Triceps Extension
Place your hands on the edge of a table or chair, and back your feet away. Keeping your body in a straight line, and your weight on
your toes, lower your body to the surface by bending your elbows. Raise yourself back up by reversing the movement.
68.Feet-ElevatedPush-Up
By elevating your feet you place greater emphasis on the musculature of the upper chest, and use a greater percentage of your
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bodyweight to make this more difficult than a regular push-up.

69.Chest Dip
Ideally, you want to find some parallel bars in a playground but, failing that, you can use the backs of 2 (very) sturdy chairs or the
corner of a kitchen counter. Centre yourself between the surfaces you are using and lift yourself off the ground. Keeping the
forearms vertical and your elbows close to your body, bend at the elbows until your arms are bent90 degrees. Push back up to the
starting position.
70. Hindu Push-Up
Get into a regular push-up position, but with your feet slightly wider than hip-width. Lift your buttocks into the air while keeping your
arms, legs and back straight. Bend your elbows, and as your body approaches the floor arch your back so you are looking towards
the ceiling. Straighten your arms, and proceed to reverse the movement.
71.Diamond Push-Up
Place your hands on the ground with yourthumbs and index fingers touching to make a diamond shape (hence the name).Proceed
to do a push-up while keeping your elbows close to your body. This variation places emphasis on the triceps.
72.Wide Push-Ups
The wide push-up targets the chest musculature differently to other push-up variations because of the disadvantage you are putting
yourself at. Dont go crazy though place your hands 3 or 4 inches beyond shoulder width.
73.Side-To-Side Push-Up
Begin in the standard push-up position, but as you descend lean to one side to add more stress to that side. Switch the side you lean
towards with each rep.
74.Feet-Elevated Pike Push-Up
Place your hands on the floor just wider than shoulder width, and your feet on a sturdy chair or bench. Walk you hands back a bit
and lift you hips as high as you can. Lower your body towards the ground by bending your elbows. Push back up to return to the
starting position.
75.Assisted One-Arm Push-Up
Get into a standard push-up position, but place one arm on a stable, raised surface. Relying on the arm on the ground as much as
possible, lower yourself down to the ground and push back up. This is a great way of training for the one-arm push-up.
76.Wall Handstand Push-Up
Starting on your hands and knees, place your feet against a wall and walk your feet up until you are in a handstand position. Lower
yourself slowly by bending your elbows until your head touches the floor. Reverse the movement to return to the starting position.
You can make this more difficult by moving your feet away from the wall.
77. One-Arm Push-Up
Rather than getting into a regular push-up position, take a very wide stance, and place only one arm on the ground in front of you.
Keeping the arm on the ground close to your torso, lower your body towards the ground. When you push yourself back up to the
starting position, try to avoid twisting.
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78.Crab Walk
Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using sameside patterns of leg and arm movement. After going backwards, reverse the movement to go forwards and return to the start.
79.Inchworm
Stand up tall with the legs straight, and drop your hands to the floor. Keepingyourlegs straight (but not locked),slowly lower your
bodytowards the floor, and then walk the hands forward. Once in a push-up position, start taking tiny stepsuntil the feet meet the
hands.
80.Bear Crawl
Starting on yourhands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee,
followed by the left side.
81.Crocodile Crawl
The crocodile crawl is more challenging than you might think. Keeping your head and neck in neutral alignment, get on all fours with
your weight on your hands and feet.Crawl forward like a crocodile by keeping your torso low to the ground, and using your opposing
limbs.
82.Mountain Climber
Starting on your hands and knees, bring the left kneeforward directly under the chest while straightening the right leg. With your
hands on the groundand core tight,jump and switch legs. The left leg should now be extended behind the body with the right knee
forward.
83.Frog Stand
The frog stand sets you up for a number of difficult exercises that involve balancing on your hands, including the planche. Get into
the bottom of a squat and place your hands in front of your toes. With your knees resting against your elbows, gradually lean
forward until only your hands are on the floor. Once mastered, you can tuck your knees into your chest instead of resting them on
your elbows, and as time goes by try extending your legs out behind you.
84.Planche
If youve been practising your frog stands and progressions for long enough, the day may finally arrive when you can fully extend
your legs out behind you with nothing but your hands in contact with the ground. This is a full planche, and is seriously impressive.
Still too easy? Try fingertip push-up planches (as in the video above), you maniac.
85. Back Lever
Levers require tremendous core strength as well as a powerful upper-body. Workingtowards these movements can build serious
strength in your arms, chest, back and abs. The back lever involves hanging from a bar, with your chest facing towards the ground,
and holding your body parallel to the ground.
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86. Front Lever

The front lever is similar to the back lever, except this time your chest will be facing upwards. This variation isgenerally thought to be
more difficult than the back lever.
87.Muscle-Up
Before attempting the muscle-up you should be able to perform pull-ups and dips for multiple reps, and even then it will be very
difficult. Grab on to a bar or rafter that you can hang from. From there, swing forward to get some momentum and then pull-up as
explosively as possible. Keep rising until youre in a dip position above the bar.
88.Human Flag
The human flag is an extremely advanced exercisewhere one holds onto a vertical object and, with the arms straight, holds their
body horizontal to the ground. It requires you to have a great deal of strength, especially in the lateral chain, and also a good overall
strength/weight ratio. Check out this tutorial if you want a challenge.
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89.Jumping Jack
The jumping jack is a classic exercise the world over, and is great for warming up.Jump and spread your legs to your side while
simultaneously lifting the arms. As soon as you land spring back into the starting position.
90.Jumping Rope
OK, so technically you need a rope for this one, but its worth getting one because jumping rope is fantastic for warming-up, training
your calves, and building your aerobic capacity. Learn how to get started here.
91.Jump Squat
Start by doing a regularsquat, but jumpup explosively from the bottom position.When you land, lower your body back into the
squat position to complete one rep.
92.Lateral Jump
You can simply jump side-to-side, or find something to jump over instead.Keep your feet together and lift yourknees to your
torsoas you jump. Land as softly as possible.
93.Tuck Jump
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Standing with your knees slightly bent,jump upas high as possible and bring yourknees in toward yourchest while extending the
arms straight out. Land with the knees slightly bent and quickly repeat the movement!
94.Jumping Lunge
Jump into the air and alternate legs with each rep. Spring straight up into the air as high as possible and absorb the landing by
sinking into a lunge position. Repeat.
95. Burpee
Everybody hates burpees, but thatsbecause they work so well. From a standing position, squat down and place your hands in front
of you. Kick back your feet into a push-up position, and then quickly bring them forward to land in a squat position. Jump up so your
feet leave the ground. Thats one rep.
96.Clapping Push-Up
Get into a normal push-up position and lower yourself to the ground. Once there, forcefully push-up to propel your upper body away
from the ground. Clap in the air and catch your body in the push-up position. Try to make sureeach rep is as explosive as the last.
97.Knee-Slap Push-Up
For this variation, you need enough strength and power in your upper body to get yourself airborne. Lower your body until your
chest touches the ground and push explosively upward, bringing your entire body up into the air. Bend your knees forward and slap
your hands against your knees. Quickly return your hands and feet to their original push-up position to land safely.
98.Jumping Skater Squat
This is an advanced movement that requires a great deal ofhip stability, balance, and strength. You can either jump straight up from
the bottom of a skater squat, or jump side-to-side as in the video.
99.Single-Leg Jump Squat
Balance on one leg and squat down into a pistol squat. From there, push up with enough force to launch yourself in to the air. Dont
forget to switch legs.
100.Flying Superman Push-Up
Set up for a regular push-up and lower yourself to the ground, but explode upwards and throw your hands out forwardwhile lifting
your legs off the ground, so that your body is completely airborne and parallel with the ground.
101.Aztec Push-Up
The 101 spot goes to atrulyamazing variation of the push-up that requires insane amounts of strength and coordination. Explode
away from the floor and touch your fingers to your toes in the air.
Putting It All Together

So what now?
The whole point of this listwas to help you make your workouts challenging and fun. You can incorporate these bodyweight
exercises into a pre-existing routine, or create a completely new workout made up of exercises that you havent tried before.
My suggestion is to use the table below to pick an exercise from each category that you think you might be able to perform for the
target reps/time, and create a circuitwith the exercises in the same order as they are in the table.
If your goal is to lose weight, perform the target number of reps, rest for 30 seconds, and then move on to the next exercise.
After completing the last exercise, return to the start do begin your second circuit. Do a total of 3.
If your goal is to build muscle,do 3 sets of the target number of reps/time before moving on to the next exercise. Rest for 2-3
minutes between exercises and sets. Once youve done your last set of the last exercise on the list, the workout is over.
Once you can perform an exercise for the target number of reps, for each set of the workout, move on to the next exercise in
the list for that category. This is how you introduce the principle of progressive overload to bodyweight training.
Do these workouts every other day. Its crucial that you rest.
Exercise Category
Target Reps/Time
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6/23/2015

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17. Glute Bridge

43. Lying Straight-Leg Raise

50. Doorway Row

bodyweight to make this more difficult than a regular push-up.

86. Front Lever

Putting It All Together

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