Exercises using your bodyweight

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The bird dog is a beginner level core exercise that targets the glutes, shoulders, abs and lower back.

BEGINNERGERIATRICSHOULDERSBUTT
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The side plank knee raise is a beginner core conditioning exercise that targets the abs and obliques.

BEGINNERGERIATRICOBLIQUESABS
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The single leg walk-out is just as much a balance and coordination exercise as it is an upper body strength exercise.

INTERMEDIATEQUADSSHOULDERS
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The walk-out plank-up is a full body exercise that targets the legs, shoulders and arms.

BEGINNERGERIATRICHAMSTRINGSSHOULDERS
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The kneeling push-up is an upper body strength exercise that targets the shoulders, chest and arms.

BEGINNERPREGNANTCHESTTRICEPS
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The side plank is a core conditioning exercise that targets the obliques.

BEGINNERPREGNANTOBLIQUESABS
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The side plank starfish is a challenging core and lower body exercise that targets the obliques and glutes.

BEGINNERPREGNANTOBLIQUESBUTT
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The underside leg raise is a lower body exercise that targets the inner thighs.

BEGINNERPREGNANTQUADSBUTT
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The floor angel is a beginner level upper body mobility exercise that helps to increase range of motion in the shoulders.

BEGINNERGERIATRICSHOULDERSBACK
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High knee running is a beginner level conditioning exercise that targets the legs, heart and lungs and improves overall conditioning.

BEGINNERHAMSTRINGSCALVES
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The vertical jump is a lower body exercise that helps to develop explosive power, balance and agility.

BEGINNERQUADSCALVES
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The samson lunge is a warm-up exercise that helps to open up the hips and upper back.

BEGINNERQUADSBACK
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The push-up burpee is an upper body strength exercise that targets the chest, shoulders and arms.

INTERMEDIATECHESTQUADS
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The jump squat is an explosive lower body exercise that targets the glutes, hamstrings and quads.

BEGINNERBUTTQUADS
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The jumping split lunge is an explosive lower body exercise that targets the quads and hamstrings.

INTERMEDIATEQUADSHAMSTRINGS
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