Best Bodyweight Exercises


Best Bodyweight Upper Body Exercises

If you want to challenge a specific target area. Choose from the 4 options below:

Best Bodyweight Exercises – Pulling

Military Exercises Database Upper Pull

Upper Pulling Strength Exercise List (Body Weight)

(expecting everyone has access to a pull-up bar)

  1. Chin Up
  2. Pull Up
  3. Leg Tuck
  4. Alternate Grip Pull-Up
  5. *Jump-Catch-Pull-Up

Best Bodyweight Exercises – Pushing

Military Database Upper Push Exercises

Upper Pushing Exercise List (Bodyweight)

  1. Push-Up on Knees
  2. Normal Push Up (Neutral Elbows)
  3. Military Push Up (Elbows In)
  4. Close Grip Push Up (Diamond)
  5. Wide Push Up (Elbows Out)
  6. Hand Release Push Up (Arms Extended)
  7. Plyometric Push-Ups:
    1. Regular
    2. Single Clap
    3. In/Outs
    4. Side to Side

Best Bodyweight Lower Body Exercises

Military Exercises Lower

Best Bodyweight Exercises – Lower Body

  1. Squats
  2. Wall Sit
  3. Lunge
  4. Pushing with Partner
  5. Glute-Hip Raise
  6. Step-Ups
  7. Squat Jump
  8. Long Jump
  9. Lunge Jump
  10. One Leg Touch Downs (no weights)

Best Bodyweight Core Exercises

Military 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

  1. Crunch
  2. Bicycle Kicks
  3. Plank
  4. “The REAL” V-up
  5. Supermans
  6. American twist
  7. Side crunch
  8. Flag
  9. Knee Hug 
  10. Front Leaning Rest Position
  11. Flutter Kicks
  12. 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
Military Exercises conditioning

Military Conditioning Exercise List (Bodyweight)

  1. Burpee
  2. Burp
  3. Burpee on Incline
  4. Sprints
  5. Hill Sprint
  6. Jog
  7. Jump Rope
  8. Side to Side Shuffle
  9. Side Shuffle
  10. Karaoke
  11. Backward Run
  12. Butt Kickers
  13. High Knees
  14. Sprints with Band (Back & Forth)
  15. Bear Crawl
  16. Crab Walk
  17. Slams with Med Ball
  18. Wood Chopper with Med Ball
  19. Squat Thrust
  20. Mountain Climber
  21. Jumping Jacks
  22. Split Jumps
  23. Lunge Jump
  24. Toe Taps
  25. Squat Jump
  26. Squat Jump (Prisoner)
  27. Step-Ups
  28. Long Jump
  29. Shouldering with Sandbag