Bodyweight Exercises / Bodyweight Workouts

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Side Leg Raise, Standing

muscles:	Abductors
auxiliary muscles:	Glutes, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Dumbbell, Seat, Kettlebell
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Leg Raise, Standing

Wall Glute Bridge, One-Legged

muscles:	Glutes
auxiliary muscles:	Lower Back, Rectus Abdominis, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Wall Glute Bridge, One-Legged

Push-up Hold With Towel

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Lower Back, Deltoids, Rectus Abdominis, Trapezius
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength - isometric

exercise benefits and how to do Push-up Hold With Towel

Sit Outs

muscles:	Deltoids, Rectus Abdominis, Obliques, Adductors, Abductors, Glutes
auxiliary muscles:	Trapezius, Lower Back, Teres Muscles, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sit Outs

Deck Squat

muscles:	Quadriceps, Hamstrings, Glutes, Rectus Abdominis
auxiliary muscles:	Obliques, Adductors, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Kettlebell, Backpack, Dumbbell, Fitness Mat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Deck Squat

Door Pull-up

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Lower Back, Deltoids, Biceps, Hand Flexors
		required:	Towel
		optional:	Weight Cuffs, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Door Pull-up

Reverse Lunge

muscles:	Glutes, Quadriceps
auxiliary muscles:	Abductors, Hamstrings, Calves, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Medicin Ball, Kettlebells (2), Dumbbells (2), Backpack, Kettlebell, Dumbbell
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Reverse Lunge

Gironda Sternum Chin-up

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Triceps, Hand Flexors, Trapezius, Lower Back, Deltoids
		required:	Pull-up Bar
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Gironda Sternum Chin-up

Plank With Leg Sweep / Rotational Mountain Climber

muscles:	Rectus Abdominis, Obliques, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Trapezius, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball, Weight Cuffs, Bench
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Plank With Leg Sweep / Rotational Mountain Climber

Sliding Towel Pike

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Deltoids, Obliques, Hamstrings, Glutes, Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Towel Pike

Decline Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Deltoids, Rectus Abdominis, Triceps
		required:	Seat / Exercise Ball / Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Decline Push-up

Chin-up

muscles:	Teres Muscles, Latissimus Dorsi, Trapezius
auxiliary muscles:	Biceps, Deltoids, Hand Flexors, Lower Back
		required:	Pull-up Bar
		optional:	Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Chin-up

Dips On The Floor

muscles:	Triceps
auxiliary muscles:	Hand Extensors, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips On The Floor

Sliding Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Rectus Abdominis, Biceps, Triceps, Serratus Anterior, Trapezius, Deltoids
		required:	Towel
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Push-up

Static Runner

muscles:	Shins, Glutes, Quadriceps, Hamstrings
auxiliary muscles:	Abductors, Lower Back, Rectus Abdominis, Adductors
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Static Runner