Bodyweight Exercises / Bodyweight Workouts

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Sliding Leg Curl

muscles:	Hamstrings, Glutes
auxiliary muscles:	Lower Back, Adductors, Abductors, Calves
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Sliding Leg Curl

Stirring The Pot With Exercise Ball

muscles:	Lower Back, Rectus Abdominis, Obliques
auxiliary muscles:	Glutes, Serratus Anterior, Latissimus Dorsi, Trapezius, Deltoids
		required:	Exercise Ball
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Stirring The Pot With Exercise Ball

Bent Over Twist With Broomstick

muscles:	Obliques, Lower Back
auxiliary muscles:	Glutes, Rectus Abdominis
		required:	Barbell / Broomstick
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Bent Over Twist With Broomstick

Calf Raise, Lying

muscles:	Calves, Glutes
auxiliary muscles:	Rectus Abdominis, Hamstrings, Lower Back
		required:	Seat / Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, Lying

Kayaking

muscles:	Obliques, Latissimus Dorsi, Trapezius, Teres Muscles, Rectus Abdominis
auxiliary muscles:	Biceps, Triceps, Lower Back
		required:	EZ Bar / Broomstick / Barbell
		optional:	Seat, Bench
		fitness level:	Normal
		exercise type:	Cardio

exercise benefits and how to do Kayaking

Reverse Hyperextension With Exercise Ball

muscles:	Lower Back, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Hamstrings
		required:	Exercise Ball
		optional:	Bench
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Reverse Hyperextension With Exercise Ball

Side Leg Raise, Standing

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

exercise benefits and how to do Side Leg Raise, Standing

Walk-out With Exercise Ball

muscles:	Lower Back, Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:	Hamstrings, Glutes, Triceps, Pectoralis Major, Trapezius
		required:	Exercise Ball
		fitness level:	Hard
		exercise type:	Strength, Cardio

exercise benefits and how to do Walk-out With Exercise Ball

Bicycle

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

exercise benefits and how to do Bicycle

Pistol Squat

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

exercise benefits and how to do Pistol Squat

Door Pull-up

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

exercise benefits and how to do Door Pull-up

Side Bridge

muscles:	Obliques
auxiliary muscles:	Lower Back, Glutes, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Bench, Fitness Mat, Seat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Side Bridge

Side Star Plank

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

exercise benefits and how to do Side Star Plank

Straight Arm Plank With Hip Extension

muscles:	Glutes
auxiliary muscles:	Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Dumbbell, Fitness Mat, Broomstick
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Hip Extension

Chin-up With Towel

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

exercise benefits and how to do Chin-up With Towel