Bodyweight Exercises / Bodyweight Workouts

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Monster Walk

muscles:	Abductors, Glutes
		required:	Resistance Band
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Monster Walk

Jackknife Push-up

muscles:	Deltoids, Triceps
auxiliary muscles:	Pectoralis Major, Serratus Anterior, Trapezius, Rectus Abdominis, Hand Extensors
		required:	Fitness Mat / Seat / Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Jackknife Push-up

Jogging

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

exercise benefits and how to do Jogging

Kneeling On Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Glutes, Adductors
		required:	Exercise Ball
		optional:	Seat
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Kneeling On Exercise Ball

Wall Sit

muscles:	Glutes, Quadriceps
auxiliary muscles:	Hamstrings, Adductors, Lower Back
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength - isometric

exercise benefits and how to do Wall Sit

Chin-up With Towel

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Deltoids, Pectoralis Major, Rectus Abdominis, Serratus Anterior, Biceps, Hand Flexors, Hand Extensors
		required:	Pull-up Bar, Towel
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Chin-up With Towel

Globe Jumps

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

exercise benefits and how to do Globe Jumps

Plank To Push-up

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

exercise benefits and how to do Plank To Push-up

Side-to-Side Bench Jumps

muscles:	Quadriceps, Hamstrings, Adductors, Abductors, Glutes
auxiliary muscles:	Pectoralis Major, Lower Back, Deltoids
		required:	Bench
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Side-to-Side Bench Jumps

Plank

muscles:	Rectus Abdominis
auxiliary muscles:	Trapezius, Lower Back, Obliques, Quadriceps, Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Plank

Dead Bugs

muscles:	Rectus Abdominis, Obliques
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Dead Bugs

Bicycle

muscles:	Obliques, Rectus Abdominis
auxiliary muscles:	Quadriceps
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Weight Cuffs
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bicycle

Decline Wall Push-up

muscles:	Pectoralis Major, Deltoids
auxiliary muscles:	Triceps, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Decline Wall Push-up

Glute-Ham Raise On The Floor / Russian Leg Curl

muscles:	Glutes, Hamstrings
auxiliary muscles:	Adductors, Calves, Triceps, Pectoralis Major, Lower Back
		required:	Workout Partner
		optional:	Towel, Fitness Mat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Glute-Ham Raise On The Floor / Russian Leg Curl

Hand Release Push-up

muscles:	Pectoralis Major
auxiliary muscles:	Triceps, Trapezius, Teres Muscles, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Hand Release Push-up