Best Bodyweight Upper Body Exercises
If you want to challenge a specific target area. Choose from the 4 options below:
Best Bodyweight Exercises – Pulling
Upper Pulling Strength Exercise List (Body Weight)
(expecting everyone has access to a pull-up bar)
Best Bodyweight Exercises – Pushing
Upper Pushing Exercise List (Bodyweight)
- Push-Up on Knees
- Normal Push Up (Neutral Elbows)
- Military Push Up (Elbows In)
- Close Grip Push Up (Diamond)
- Wide Push Up (Elbows Out)
- Hand Release Push Up (Arms Extended)
- Plyometric Push-Ups:
Best Bodyweight Lower Body Exercises
Best Bodyweight Exercises – Lower Body
- Squats
- Wall Sit
- Lunge
- Pushing with Partner
- Glute-Hip Raise
- Step-Ups
- Squat Jump
- Long Jump
- Lunge Jump
- One Leg Touch Downs (no weights)
Best Bodyweight Core Exercises
To be considered a “core exercise” the following criteria must be met:
Must challenge the muscular strength and or endurance of the following muscles;
- Transverse Abdominis
- Obliques
- Rectus Abdominis
- Low Back (with slight use of Glutes/Hamstrings)
Best Bodyweight Exercises – Core
- Crunch
- Bicycle Kicks
- Plank
- “The REAL” V-up
- Supermans
- American twist
- Side crunch
- Flag
- Knee Hug
- Front Leaning Rest Position
- Flutter Kicks
- Side Crunch
Best Bodyweight Conditioning Exercises
To be considered a “conditioning exercise” the following criteria must be met:
- Multi-Joint
- Light Weight/Resistance
- Repetitive (Multiple reps can be performed)
- Quick
- Can be performed for 60+ seconds if necessary