Bodyweight Exercises / Bodyweight Workouts

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Crab Walk

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

exercise benefits and how to do Crab Walk

Triceps Extension Push-up With Chair

muscles:	Rectus Abdominis, Triceps
auxiliary muscles:	Lower Back, Deltoids, Glutes, Pectoralis Major
		required:	Bench / Seat / Table
		optional:	Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up With Chair

Push And Pull With Towel

muscles:	Biceps, Triceps, Pectoralis Major, Latissimus Dorsi
auxiliary muscles:	Hand Flexors, Hand Extensors, Trapezius, Teres Muscles, Deltoids
		required:	Towel
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Push And Pull With Towel

Leg Raise On Decline Bench

muscles:	Obliques, Rectus Abdominis
auxiliary muscles:	Quadriceps
		required:	Bench
		optional:	Dumbbell, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Leg Raise On Decline Bench

Broad Jump / Standing Long Jump

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

exercise benefits and how to do Broad Jump / Standing Long Jump

Bear Crawl

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Rectus Abdominis, Quadriceps, Glutes, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Strength, Cardio

exercise benefits and how to do Bear Crawl

Crab Kick

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

exercise benefits and how to do Crab Kick

Hanging Leg Raise

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques, Quadriceps
		required:	Pull-up Bar
		optional:	Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hanging Leg Raise

Front Raise With Self-Resistance

muscles:	Deltoids
auxiliary muscles:	Latissimus Dorsi, Trapezius, Triceps, Hand Flexors, Pectoralis Major
		required:	Doable Without Equipment And Weights
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Front Raise With Self-Resistance

Straight Arm Glute Bridge

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

exercise benefits and how to do Straight Arm Glute Bridge

Modified V-Sit

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

exercise benefits and how to do Modified V-Sit

Jogging / Running In Place

muscles:	Glutes, Quadriceps, Hamstrings, Shins
auxiliary muscles:	Adductors, Abductors
		required:	Doable Without Equipment And Weights
		optional:	Dumbbells (2), Weight Cuffs
		fitness level:	Easy
		exercise type:	Cardio

exercise benefits and how to do Jogging / Running In Place

Reverse Plank

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

exercise benefits and how to do Reverse Plank

Prone Cobra

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

exercise benefits and how to do Prone Cobra

Serratus Push-up

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

exercise benefits and how to do Serratus Push-up