Complete List of Body Weight Exercises

The Most Complete List of Body Weight Exercises on the Internet

Page Contents

List of body weight exercises with instructions how to do them.

Calf-Raise

  • Stand upright and then raise the toes
  • Hold the position for 3 seconds and return to starting position
  • Knees should be straight at all times
  • Make sure to remove the contact of the heel from the ground when raising the toes. 

Squat Calf-Raise

  • Stand upright with feet apart as much as shoulder-distance
  • Crouch down low with the load on thighs and then try and get parallel to the ground with thighs and hold the pose for 3 seconds.
  • Now push up the body to an upright position with help of gluts
  • Now, stand on your toes by raising them and feel the stress on the calves and hold the pose for 3 seconds. 
  • Return to starting position and repeat 10 times

Single-Leg Calf-Raise

  • Stand upright and then raise the toe of one leg
  • The other leg should be bent so that the contact from the floor is lost
  • Hold the position for 3 seconds and return to starting position and alternate to repeat 10 times
  • Knees should be straight at all times of the leg on the ground
  • Make sure to remove the contact of the heel from the ground when raising the toes. 

Stiff-Leg Ankle Hop

  • Stand upright and then raise the toe of both the legs
  • From this position hop so that the leg doesn’t bend throughout the hopping
  • During the exercise, you must be able to feel the pressure on calves and not on the knees
  • Knees and back should be kept straight during the exercise

Wall Sit

  • Stand upright against a wall
  • Now crouch down to sit on an imaginary chair
  • The hands should be kept in contact with the wall at times 
  • Hold this position for 10 seconds
  • Get back to the starting position and repeat

Sumo Squat

  • Stand upright and then spread your feet apart, a little more distance than the shoulders
  • The feet should be pointing at 45 degrees away from the body
  • Now bend down low much like when you sit on a chair
  • Get as low as possible until the thighs are parallel to the ground
  • Keep the glutes tight and the core strength to not allow bad posture to creep in
  • Make sure to push the buttocks behind and not push the knees forward. 

Air Squat

  • Stand upright and then spread your feet apart as much as the shoulders
  • Now sit down in the air by bending the knees and pushing the buttocks behind
  • Try and get down till the thighs are parallel to the ground
  • Now push the body up with heels and calves and repeat the exercise 15 times 
  • Make sure to push the buttocks behind and not push the knees forward. 

Step-Up

  • Find a bench or steps and then push one foot on the elevated bench/step
  • Then rise to the elevated level by pushing with the foot on the step until that leg is completely straight
  • Now return to the starting position
  • Make sure to not jump up or jump down rather keep the movement slow so that leg muscles are utilized

Static Lunge

  • Stand upright and from this position take one stride forward with one leg while keeping the other leg at the original place
  • Now lower down the body such that the leg which was behind (in the original position) is now touching the ground or almost touching the ground
  • Hold this position for 3 seconds
  • Now push back to the normal position and then alternate the legs and repeat the exercise 10 times. 

Forward Lunge

  • The forward lunge is an extension of Static Lunge
  • Stand upright and from this position take one stride forward with one leg while keeping the other leg at the original place
  • Now lower down the body such that the leg which was behind (in the original position) is now touching the ground or almost touching the ground
  • Hold this position for 3 seconds
  • Now push back to the normal position where you come back to the position where both the feet are parallel to each other
  • Now take the stride forward with the other leg and repeat the exercise 10 times

Reverse Lunge 

  • Stand upright and from this position take one stride backward with one leg while keeping the other leg at the original place
  • Now lower down the body such that the leg which was behind (in the original position) is now touching the ground or almost touching the ground
  • Hold this position for 3 seconds
  • Now push back to the normal position where you come back to the position where both the feet are parallel to each other
  • Now take the stride backward with the other leg and repeat the exercise 10 times

Bulgarian Split Squat

  • Stand upright in front of a step/bench and then place one leg on to the bench/step behind you
  • Now lower down the body until the knee of the rear leg (which is placed on the bench) is almost touching the ground
  • Hold this pose for 3 seconds
  • Now push back the body to the starting position
  • Make sure that the knee doesn’t go ahead than the foot
  • Make sure to keep the body straight throughout to reap maximum rewards

Single-Leg Box Squat

  • Stand upright in front of a stool. 
  • Now raise one leg slightly to ensure that it leaves the contact from the ground and push your arms outwards perpendicular to the body to maintain a proper balance
  • Now start lowering your body till the buttocks touch the stool
  • Now try and reach the starting position on one leg and repeat the exercise with each leg 5 times
  • Make sure to keep the torso upright as well as do the exercise slowly to maintain balance at all times

Skater Squat

  • From the standing position take one leg backward and as a counterbalance push the other arm outwards much like you your hands would look while running
  • Now lowed your body to let the knee of the rear leg touch the ground
  • Push back up immediately
  • Now alternate the leg and repeat the exercise 5 times starting with each leg. 

Shrimp Squat

  • Stand upright and then bend your leg completely by holding the feet with the hand (so that the leg is in the air behind the body) and then push the other hand perpendicularly to the body
  • Now lower down the body until the knee of the folded leg is almost touching the ground
  • Hold this pose for 3 seconds
  • Now push back the body to the starting position
  • Do the exercise slowly to maintain the balance and improve the core

Pistol Squat

  • From the straight upright position push one leg forward perpendicular to the body
  • Simultaneously bend down low with the leg by flexing the standing leg
  • The hip of the standing leg has to be at the level lower than the knee
  • Now rise again and repeat the exercise with each leg 5 times
  • Make sure to keep the knee of the standing leg in line with the toe

Glute Bridge

  • Lie down on the ground on your back and put your hands on the ground beside your body
  • Bend your knees to make a 90-degree angle
  • Raise your hips by pushing the ground by the heels and using your glute
  • Take the hips as high as possible with the heels and hands never leaving contact with the ground
  • Upon reaching the peak hold the pose for 3 seconds and then lower your body to the starting position

Side-Lying Clam

  • Lie on the floor on your side 
  • Now bend your knees 90 degrees and keep your hand (left hand if you’re lying on your left side and vice versa) upon the ground 
  • Now join your heels from the side and open your knees with the help of a glute and hold the pose for 3 seconds
  • Return to the starting position and repeat the exercise from both sides 10 times
  • Keep the heels connected at all times
  • Make sure to note that only one leg leaves contact from the ground. The other leg even when doing the exercise does not leave contact from the surface. 

Donkey Kick

  • Get down on your hand’s knees to make your back flat
  • You should balance your body with your legs and your knees as contact points with the ground
  • Now kick backward in the air while balancing on the remaining three points. 
  • Repeat this with the other leg and do 5 repetitions with each leg
  • Make sure to keep the knee bent at all times for the leg you are raising

Bent-Leg Donkey Kick

  • Get down on your hands and knees to make your back flat
  • You should balance your body with your legs and your knees as contact points with the ground
  • Now take a leg backward in the air while balancing on the remaining three points. 
  • Bring back your leg after raising
  • Repeat this with the other leg and do 5 repetitions with each leg
  • Make sure to keep the knee bent at all times for the leg you are raising

Single-Leg Romanian Deadlift

  • Stand with your feet together straight
  • Now lower your torso and hand forward while simultaneously raising the leg backward
  • The knee of the leg which is in touch with the ground must be bent slightly to accommodate the movements
  • Try and bend the body so long the hand touches the ground or try and get as close to the ground without falling
  • Return to the starting position and change the leg and do the exercise 5 times with each leg

Single-Leg Glute Bridge

  • Lie on the floor with hands on the ground, one leg bent and the other leg straight
  • Now raise the body with the heel (of the bent leg) and the glutes and hold this pose for 5 seconds
  • Now lower down the body and alternate with the leg. 
  • Make sure that the hands are only giving the support from the elbow so that the bulk of the strength comes from the core and the glutes.

Shoulders-Elevated Hip Raise

  • Place yourself in front of a chair or a stool with firm ground contact so that it doesn’t move when you exercise
  • Now place your upper back such that the shoulder blades rest on the chair with hands outwards horizontally from the body and parallel to the ground
  • Bend your knees so that apart from your heels nothing else touches the ground
  • Now lift your hips by squeezing the glutes and the core strength
  • Hold the top position for 5 seconds and return to the starting position

Single-Leg Shoulders Elevated Hip Raise

  • It is an extension of the Shoulders-Elevated Hip Raise 
  • Place yourself in front of a chair or a stool with firm ground contact so that it doesn’t move when you exercise
  • Now place your upper back such that the shoulder blades rest on the chair with hands outwards horizontally from the body and parallel to the ground
  • Bend your knees so that apart from your heel nothing else touches the ground
  • The other leg has to be lifted in the air a little bent at the knee to reduce the stress and completely straight in the air to increase the difficulty level
  • Now lift your hips by squeezing the glutes and the core strength
  • Hold the top position for 5 seconds and return to the starting position

Russian Leg Curl

  • Sit down on your knees and hook your feet under something stable (like the bed) and keep your knees on a soft ground (pillow)
  • Now bend forward as far as you can go keeping the upper body upright
  • When you are about to touch the ground put your hands on the ground and then push back up from the push-up position
  • Repeat this exercise 10 times

Shoulders-and-Feet-Elevated Hip Raise

  • Find yourself two elevated surfaces: one like the bed in front of which you sit and the other like a stool which you place in front of you
  • Now place your shoulder blades along with your hands on the bed and your feet on the stool in front of you
  • No other part of your body apart from your buttocks should touch the ground
  • Now elevate your body to the level of stool and bed and hold the pose
  • Repeat the exercise 10 times
  • Make sure that your knees are bent to not cause any injury

Single-Leg Shoulders-and-Feet-Elevated Hip Raise

  • Find yourself two elevated surfaces: one like the bed in front of which you sit and the other like a stool which you place in front of you
  • Now place your shoulder blades along with your hands on the bed and your foot on the stool in front of you
  • The other leg should be lifted in the air with a bent knee
  • No other part of your body apart from your buttocks should touch the ground
  • Now elevate your body to the level of stool and bed and hold the pose
  • Repeat the exercise 10 times
  • Make sure that both the knees are bent to not cause any injury

Sit-Up 

  • Lie on the ground with bent knees so that heels are touching the ground
  • Now contract your abs and lift yourself so that you are in a complete sitting position and then go back to the starting position
  • Make sure that you are inhaling while you are going back and exhaling when you are getting up

Twisting Sit-Up

  • Lie on the ground with bent knees so that heels are touching the ground
  • Crosse your hands such that your left hand is touching the right shoulder and vice versa
  • Now rise with your body and once you reach the top position twist your torso to the left side and then alternate
  • Repeat the exercise 5 times with each twisting
  • Make sure that you are inhaling while you are going back and exhaling when you are getting up

Crunch

  • Lie on the ground with bent knees so that heels are touching the ground and hips make 90 degrees angle
  • Place your hands behind the head and by contracting the abs pull the upper body up and hold the pose for 5 seconds
  • Repeat the exercise 10 times
  • Make sure to not stretch your head up with the hands rather keeps your open shaped and pull yourself up with the core strength only

Reverse Crunch

  • Lie on the ground with bent knees so that heels are touching the ground and hips make 90 degrees angle
  • Place your hands below your buttocks
  • Now lift your knees to bring them towards your head so that your buttocks leave the contact from the ground
  • Now, come back to the starting position and repeat the exercise 10 times

Side Crunch

  • Lie on the ground with bent knees so that heels are touching the ground and hips make 90 degrees angle
  • Place your hands behind the head and by contracting the abs pull the upper body up and reach for your left knee from the right elbow this will twist the body in the process
  • Now reach back to starting position and reach the right knee from the left elbow
  • Repeat the exercise 10 times

Flutter Kick

  • Lie on the ground with straight knees
  • Place your hands below your buttocks
  • Now raise your legs and then do small up and down kicks using your core
  • Repeat this exercise for 30 seconds and then get to the starting position

Bicycle

  • Lie on the ground with bent knees and hands behind the head
  • Now bring your left elbow close to your right knee by doing the bicycle motion in the air
  • Now bring your right elbow close to your left knee in a continuous bicycle motion
  • Repeat the exercise for 30 seconds

Superman

  • Lie on the ground on your stomach and stretch your arms above your head and legs completely
  • Lift your hands, legs, and upper body simultaneously to look like superman is flying in the air
  • Hold this pose for 5 seconds and then return to the neutral position
  • Repeat the exercise 10 times

Bird Dog

  • Get down on your hands and knees to make your back flat
  • Raise your left arm away from your body in a horizontal plane and simultaneously raise your right leg
  • Make sure to completely straighten your left arm and right leg in the air so that the balance is easier to maintain
  • Now slowly and simultaneously bring the arm and leg to starting position
  • Now, alternate the leg and arm and repeat the exercise 10 times

Dead Bug

  • Lie down on your back with legs in the air and the knees bent at 90 degrees
  • The arms should be in the air perpendicular to the body
  • Now straighten your left leg completely in the air while simultaneously taking your right hand in the opposite direction to the leg
  • Now return the hand and leg to the starting position and change the leg and hand to do the exercise
  • Repeat the exercise 10 times
  • Do the exercise slowly at all times to maintain balance 

 

Plank

  • Lie down on your back with legs completely straight and hands beside your body
  • Now place your elbows on the ground so that your entire forearm is rested on the ground
  • Now raise your body using your core strength and by tightening your glutes such that your forearms and toes are the only contact points with the ground 
  • Hold this pose for 30 seconds
  • Lower yourself down and repeat the exercise 3 times. 

Feet-Elevated Plank

  • Lie down on your back with legs completely straight and on an elevated platform like the bed or a short stool on which your toes rest
  • Now place your elbows on the ground so that your entire forearm is rested on the ground
  • Now raise your body using your core strength and by tightening your glutes such that your forearms are the only contact points with the ground 
  • Hold this pose for 30 seconds
  • Lower yourself down and repeat the exercise 3 times. 

Side Plank

  • Lie down on the side of your body such that your forearms are completely rested on the ground
  • Now raise your body such that the side of your foot is resting on the ground and the other foot is placed on top of this foot
  • Make sure to keep the body in a straight line by not bulging from the hips or the back
  • Hold this pose for 30 seconds and get to the other side
  • Repeat the exercise 2 times from each side

Feet-Elevated Side Plank

  • Lie down on the side of your body such that your forearms are completely rested on the ground and the other arm raises completely straight in the air
  • Now raise your body such that the side of your foot is resting on and an elevated platform like bed and the other foot is placed on top of this foot
  • Make sure to keep the body in a straight line by not bulging from the hips or the back
  • Hold this pose for 30 seconds and get to the other side
  • Repeat the exercise 2 times from each side

RKC Plank

  • Lie down on your back with legs completely straight and hands beside your body
  • Now place your elbows on the ground so that your entire forearm is rested on the ground but make sure to keep the hands closer to each other and further in front of the body
  • Now raise your body using your core strength and by tightening your glutes such that your forearms and toes are the only contact points with the ground 
  • Hold this pose for 10 seconds
  • Lower yourself down and repeat the exercise 3 times. 

Lying Straight-Leg Raise

  • Lie down on the ground on your back keeping your legs completely straight and your hands placed on the ground palms facing beside your body
  • Now lift the left leg using your abdominal core and take it up in the air to make a 90-degree angle to the body
  • Hold this pose and bring back yourself to the starting position 
  • Alternate with the other leg and repeat the exercise 10 times

Hanging Knee-Tuck

  • Find yourself a slightly elevated rod like a tree branch that is more than a foot off the ground than your height
  • Grab this rod by your hands and now hang yourself in the air 
  • Now pull your knees close to the chest and then push them perpendicular to the body in the air
  • Do the exercise slowly enough to not swing in the air and so that it develops the abs muscles

Hanging Leg-Raise

  • Find yourself a slightly elevated rod like a tree branch that is more than a foot off the ground than your height
  • Grab this rod by your hands and now hang yourself in the air 
  • Now push your knees perpendicular to the body in the air
  • Do the exercise slowly enough to not swing in the air and so that it develops the abs muscles
  • It will lot more difficult than the knee tuck exercise

Oblique Hanging Leg-Raise

  • Find yourself a slightly elevated rod like a tree branch that is more than a foot off the ground than your height
  • Grab this rod by your hands and now hang yourself in the air 
  • Now pull your knees close to the chest and then push them to the side of the body in the air
  • Now return to the starting position and push the other side to repeat the exercise 5 times each side
  • Do the exercise slowly enough to not swing in the air and so that it develops the obliques 

Windshield Wiper

  • Lie down on the ground on your back keeping your legs completely in the air bent from the knees and your hands placed on the ground going outwards with palms facing the ground
  • Now rotate your legs to imitate the windshield wiper movement going from side to side
  • Make sure to not go too extreme to the side as it will damage the spine
  • Keep your core tight else wise back injuries can be picked up

L-Sit

  • Sit on the ground with your hands by your sides and your legs completely straight with knees not bent
  • Now try and lift your entire body with the weight resting on your palms
  • To ease the pressure try and place your palms on bricks so that they can help in raising the body
  • Try and hold the posture for as long as you can

Dragon Flag

  • Find yourself a pole that is stationary and will not move
  • Place a bench close to it so that you can lie down on the bench and grabbing the pole by your hands
  • Now raise your legs followed by your bum to take the legs perpendicular to the upper body which is the only part resting on the bench
  • Try and not do this with a jerk as injuries may happen

Doorway Row

  • Get yourself into a squat position near a door or a pole
  • Now grab the door and pole with one hand
  • Pull the body away from the pole with one hand and then reach back to the starting position
  • Make sure to do the exercise slowly to let the muscles grow

Inverted Curl

  • Grab the underside edge of a table and lie beneath the table
  • The palms must be facing you while holding the edge of the table
  • Bend your knees so that they are perpendicular and get your body in a linear dimension
  • Now from here raise your body by flexing the elbows
  • Repeat the exercise 10 times

Inverted Row

  • Make use of horizontal bars in a playground or the edge of a table for the purpose of this exercise.
  • Get underneath the table and use both your hands to grab its edge from the underside. Your feet should touch the ground. Have your palms face away from you.
  • Pull yourself up to touch the table with your chest.
  • Get back down slowly after holding for few seconds.
  • Avoid jerk movement of upper body to lift yourself up.

Eccentric Chin/Pull-Ups

  • If you can’t do chin-ups or pull-ups just yet, start with this exercise.
  • Stand below a horizontal bar. Most playgrounds have them.
  • Grab the bar with both hands and jump to raise your body up.
  • Slowly lower yourself back to the ground after holding for few seconds.

Chin Up

  • Hang from a high horizontal bar with the palms facing you.
  • Keep your body straight and cross your feet.
  • Pull yourself up, hold for a few seconds and then gradually return to the initial position.
  • Use only your arms to pull yourself up. Avoid jerk movement.

Pull Up

  • Hang from a high horizontal bar with the palms facing away from you.
  • Keep your body straight and cross your feet.
  • Pull yourself up, hold for a few seconds and then gradually return to the initial position.
  • Use only your arms to pull yourself up. Avoid jerk movement.

Feet-Elevated Inverted Row

  • This exercise is similar to Inverted Row except a little higher on the difficulty level.
  • Get underneath the table and grab its edge from the underside.
  • Place your feet on an elevated platform such as a table or a chair.
  • Keep your body in a straight line.
  • Pull yourself up to touch the table with your chest.
  • Get back down slowly after holding for few seconds.
  • Avoid jerk movement of your upper body to lift yourself up.

Side-To-Side Pull-Up

  • Hang from a high horizontal bar with the palms facing away from you.
  • Keep your body straight and cross your feet.
  • Pull your body up to one side to add stress to that side, hold for a few seconds and then gradually return to the initial position.
  • Use only your arms to pull yourself up. Avoid jerk movement.
  • Repeat the exercise with the other side.

One-Arm Inverted Row

  • Get underneath a table and use one of your hands to grab its edge from the underside. Your feet should touch the ground. Have your palms face away from you.
  • Pull yourself up to touch the table with your chest.
  • Get back down slowly after holding for few seconds.
  • Repeat the exercise with your other hand after completing a set.
  • Avoid jerk movement of your upper body to lift yourself up.
  • You can initially keep your body at an elevation to reduce the difficulty level.

One-Arm Chin-Up

  • One-Arm Chin-Up as the name suggests is Chin-Up with one arm.
  • Hang from a high horizontal bar with one of your arms, while the other arm rests along the side of your body.
  • Keep your body straight and cross your feet.
  • Pull yourself up, hold for a few seconds and then gradually return to the initial position.
  • Change the arm after completion of a set.
  • Use only your arms to pull yourself up. Avoid jerk movement.

YTWL

  • This exercise effectively strengthens many muscles of the shoulder joint.
  • Lean your upper body forward by bending at the hips. Also, bend your knees. The back should be straight.
  • Now, make Y T W L motion with your arms 10 times. Refer to the video for clarity.

Wall Push-Up

  • Stand straight in front of a wall.
  • Place your hands against the wall at shoulder’s width apart.
  • Keep your feet at arm’s length from the wall.
  • Move your upper body towards the wall. Keep the body tight and in a straight line.
  • Return back to the starting position.
  • Wall Push-Ups are for practice to move your way up to normal push-ups by gradually decreasing the inclination.

Torso Elevated Push-Up

  • Find a chair or table against which to place your hands. Your hands should be at shoulder’s width apart.
  • Place your feet on the ground such that your body in a straight line.
  • Move your body towards the surface until it meets your chest. Keep your body tight and straight.
  • Hold the position for a few seconds and then slowly get back to the starting point.

Push-Up

  • Place your hands at shoulder’s width apart against the ground.
  • Keep your toes on the ground such that your body is in a straight line.
  • Lower yourself down by bending the elbows until your chest meets the ground.
  • Push yourself up to return to the starting point.

Bench Dip

  • Sit in front of a step or a low table.
  • Extend your legs fully on the ground.
  • Place your hands on the step or table behind you.
  • Push the step with your hands to raise yourself up.
  • Get back to the ground slowly after a short pause.

Push Back

  • Position yourself for push-ups.
  • Lower yourself down by bending the elbows until your chest meets the ground.
  • Now from this position, instead of pushing up, push back and then get back to the initial pose.

Spider Man Push Up

  • Position yourself for push-ups.
  • Lower yourself down and while you are doing so, lift one of your feet off the ground and try to touch your elbows with your knees.
  • Get your feet back to the starting position while pushing yourself back up.
  • Repeat the exercise with the other foot.

Triceps Extension

  • Place your hands on the edge of a table or chair.
  • Pace your toes on the ground away from the surface such that your body is in a straight line.
  • Now, lower your body towards the surface by bending your elbows. Your forearms should be placed on the surface when you are in lowered down position.
  • Slowly push yourself back up.

Feet Elevated Push Up

  • Place your hands against the ground and your feet on an elevated surface such as a chair or table.
  • Keep your body fully extended in a straight line.
  • Lower yourself down by bending the elbows.
  • Push yourself up to return to the starting position.

Chest Dip

  • You need two parallel horizontal bars for this exercise. You can find these in playgrounds. Alternatively, you can use the back edges of 2 sturdy chairs.
  • Position yourself at the center of the bars or chairs.
  • Lift yourself off the ground by bending your knees at 90 degrees.
  • Lower yourself by bending the elbows at 90 degrees. Keep the forearms vertical and elbows close to the body.

Hindu Push Up

  • Assume the regular push-up position, except your feet should be slightly further apart from each other.
  • Keeping your arms, legs, and back straight, lift your hips in the air such that your body forms an inverted V. Make sure that the body is in a straight line with arms.
  • Move down towards the ground by bending the elbows. As your body moves towards the floor, form an arc in your back such that you are looking at the ceiling.
  • Assume back the original position by reversing the movement.

Diamond Push-Up

  • Assume the regular push-up position. Place your thumb and index fingers touching each other in the shape of a diamond.
  • Now, perform as you would, a regular push-up.
  • This variation is to exercise the triceps more effectively.

Wide Push-Up

  • Assume the regular push-up position. Increase the distance between your hands by 5-6 inches.
  • Now, perform as you would, a regular push-up.
  • This variation is to exercise the chest muscles more effectively and differently.

Side-To-Side Push-Up

  • Assume the regular push-up position.
  • Lower yourself down to any one of your sides and then push yourself back up.
  • Repeat the maneuver for the other side.  

Feet-Elevated Pike Push-Up

  • Place your hands on the floor at a little wider than shoulder’s width apart.
  • Place your feet on a table or chair.
  • Raise your hips to the highest possible elevation.
  • Keep your arms in a straight line with your body.
  • Bend your elbows to lower your head towards the ground.
  • Return to the starting position.

Assisted One-Arm Push-Up

  • Get on the floor in the regular push-up position, except one of your hands should be placed on a raised surface like a step.
  • Now, push yourself up, taking as little assistance from the arm placed on elevation as possible.
  • Bring yourself back down.
  • This will help you ultimately perform one-arm push-ups.

Wall Handstand Push-Up

  • Get on the floor on your hands and knees in front of a wall.
  • Pace your feet against the wall and move them up to assume the handstand position.
  • Now, gradually lower yourself by bending the elbows until your head touches the floor.
  • Push yourself back to the starting position.

One-Arm Push-Up

  • Get on the floor in the regular push-up position.
  • Take one of the arms off the floor and put it on your waist.
  • Keep the other arm on the floor.
  • Lower yourself down by bending the elbow until your chest touches the floor.
  • Push yourself up to return to the starting position.

Crab Walk

  • Get on the floor on your hands and feet with your face facing towards the ceiling.
  • Raise your hips off the ground.
  • Now, walk backward on your hands and feet with your hips in the air.
  • Start walking forward after reaching the end of the room.

Inchworm

  • Stand upright. Bend your upper body forward at the hips to place your hands against the floor.
  • Now, slowly move your hands forward. Keep your legs straight and fixed on the ground.
  • Once you are in the push-up position, start moving the feet forward taking small steps until you attain the starting bent over position. 

Bear Crawl

  • Get on the ground on your knees and hands with the face facing down.
  • Raise your hips as high off the ground as possible.
  • Now, walk forward on your hands and toes.

Crocodile Crawl

  • Get on the ground on your hands and feet. Put your body weight on all four limbs.
  • Now, crawl forward like a crocodile.
  • When you move your right hand forward, the left foot goes with it and vice versa.

Mountain Climber

  • Get on the ground on your hands and toes.
  • Keep your body straight.
  • Bring your left leg forward right under your chest while the left leg is straight.
  • Use jump movements to switch between legs.

Frog Stand

  • Start by getting to the bottom of the squat position.        Place your hands on the ground right in front of your toes.
  • Move your knees so they are resting against your elbows.
  • Now, lean forward until your feet are completely raised above the ground.
  • Your hand will hold your body weight while the knees continue to rest against the elbows.
  • Continuous practice will prepare you for performing Planche.

Planche

  • Get on the ground on your hands and knees.
  • Slowly, raise your body off the floor until only your hands are on the ground.
  • Now, fully extend your legs backward.
  • Note this is not an easy exercise to perform. Though with regular practice, you may be able to do it.

Back Lever

  • Grab a horizontal bar with palms facing you.
  • Raise yourself up for a chin-up.
  • Slowly lean your upper body forward until your body is parallel to the ground.
  • It takes a lot of effort and practice to finally perform this exercise.

Front Lever

  • Grab a horizontal bar with palms facing away from you.
  • Raise yourself up for a pull-up.
  • Slowly, bring your body parallel to the ground with your face looking upwards.
  • It takes a lot of effort and practice to finally perform this exercise.

Muscle-Up

  • Stand below a horizontal bar. Grab on to the bar and hang from it with palms facing away from you.
  • Raise your body with as much power as possible until your arms are completely above the bar and fully extended.
  • You should try to perform this exercise if you can multiple reps of pull-ups and dips.

Human Flag

  • The human flag is an advanced level exercise.
  • To perform this exercise, hold on to a vertical pole. Now with your arms straight bring your body parallel to the ground
  • This exercise requires a lot of strength.

Jumping Jack

  • This exercise is great for warming up.
  • Stand up. Jump and spread your legs to your side while simultaneously lifting up your hands in the air.
  • Jump again to move your legs closer together while simultaneously bringing the hands back to the initial position.

Jumping Rope

  • Hold the two ends of a jumping rope with palms facing up.
  • Swing the rope over your body in the clockwise direction.
  • Jump right before the rope reaches your feet so that you can skip the rope.
  • Swing the rope fast and keep on going for 5-10 minutes.

Jump Squat

  • Assume the squat position.
  • Jump up with much power from the bottom of the squat position.
  • Land your body back to the bottom of the squat position.

Lateral Jump

  • Stand upright.
  • Jump and land to your right.
  • Jump up again and this time land to your left.
  • Keep repeating for some time.

Tuck Jump

  •  Start by standing with knees bent.
  • Jump into the air as high as possible bringing your knees in towards your chest.
  • Spread the arms straight out during the jump.
  • Land with your knees bent.
  • Repeat the jump in quick succession.

Jumping Lunge

  • Stand with feet at shoulder’s width apart.
  • Jump up high as possible and land with your left feet forward on the ground making an angle of 90 degrees.
  • The right leg will go back and land with the knee making an angle of 90 degrees.

Burpee

  • Start by assuming the squat-down position.
  • Place your hands on the floor right in front of your toes.
  • Move your feet back with a jump movement to assume the push-up position.
  • Quickly jump your feet forward to the squat position.
  • Now jump up, lifting your feet into the air.

Clapping Push-Up

  • Position yourself as you would for a push-up.
  • Lower your body down like you would in a regular push-up.
  • Push your body up forcefully. Clap your hands in the air quickly before you land.
  • Land back on your hands in the push-up position.

Knee-Slap Push-Up

  • Position yourself as you would for a push-up.
  • Lower your body down to touch the ground with your chest.
  • Push upwards with much force so that your entire body is in the air.
  • While you are airborne, bring your knees forward and slap them with your hands.
  • Bring your hands and feet back to the original position just as you’re about to land.

Jumping Skater Squat

  • Start by getting to the bottom of the skater squat position.
  • Either jump straight up from the bottom or you can jump side to side.

Single-Leg Jump Squat

  • Assume the bottom of the squat-down position.
  • Jump up explosively and land on one of your feet.
  • Repeat the jump several times.
  • Change feet after completing a set.

Flying Super Man Push-Up

  • Position yourself as you would for a push-up.
  • Lower your body down to touch the ground with your chest.
  • Push upwards with much force so that your entire body is in the air.
  • While you are airborne, spread your hands straight out forward.
  • Bring your hands and feet back to the original position just as you’re about to land.

Aztec Push-Up

  • Position yourself as you would for a push-up.
  • Lower your body down to touch the ground with your chest.
  • Push upwards with much force so that your entire body is in the air.
  • While you are airborne, quickly touch your feet with your hands.
  • Bring your hands and feet back to the original position just as you’re about to land.

Max Ignatius Atlas

I am Max I Atlas, founder and a primary contributor to GeoDiet.com. Welcome to my journey towards both physical and mental well-being, where we will explore staying in shape while rapidly approaching forty.

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