Bodyweight Exercises / Bodyweight Workouts

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Diamond Push-up

muscles:	Pectoralis Major, Triceps
auxiliary muscles:	Serratus Anterior, Deltoids, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat, Seat, Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Diamond Push-up

Triceps Extension Push-up / Sphinx Push-up

muscles:	Triceps, Rectus Abdominis
auxiliary muscles:	Pectoralis Major, Lower Back, Deltoids
		required:	Doable Without Equipment And Weights
		optional:	Bench, Stool, Seat, Backpack
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Triceps Extension Push-up / Sphinx Push-up

Jump, One-Legged

muscles:	Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Weight Cuffs
		fitness level:	Normal
		exercise type:	Plyometrics, Cardio

exercise benefits and how to do Jump, One-Legged

Bent Over Balance Touch, One-Legged

muscles:	Lower Back, Hamstrings, Glutes
auxiliary muscles:	Rectus Abdominis, Obliques, Quadriceps, Adductors, Abductors, Calves
		required:	Doable Without Equipment And Weights
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Bent Over Balance Touch, One-Legged

Saw Plank

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

exercise benefits and how to do Saw Plank

Curtsy Lunge

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

exercise benefits and how to do Curtsy Lunge

Crunch On Exercise Ball

muscles:	Rectus Abdominis
auxiliary muscles:	Obliques
		required:	Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Crunch On Exercise Ball

Dips Between Chairs - alternatively

muscles:	Triceps, Pectoralis Major
auxiliary muscles:	Hand Extensors, Teres Muscles, Deltoids
		required:	Seat
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Dips Between Chairs - alternatively

Sliding Alligator Crawl

muscles:	Obliques, Deltoids, Rectus Abdominis
auxiliary muscles:	Glutes, Pectoralis Major, Serratus Anterior, Trapezius, Lower Back
		required:	Towel
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Alligator Crawl

Cliffhanger

muscles:	Rectus Abdominis
auxiliary muscles:	Lower Back, Obliques
		required:	Bench
		optional:	Dumbbell, Kettlebell, Workout Partner
		fitness level:	Challenging
		exercise type:	Strength

exercise benefits and how to do Cliffhanger

Slide Into Reverse Plank

muscles:	Lower Back, Rectus Abdominis, Glutes
auxiliary muscles:	Triceps, Deltoids, Hamstrings, Calves
		required:	Towel
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Slide Into Reverse Plank

Glute Bridge With Chair

muscles:	Glutes
auxiliary muscles:	Hamstrings, Calves, Lower Back
		required:	Seat / Bench
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Chair

Inverted Table Row With Broomstick, Overhand Grip

muscles:	Latissimus Dorsi, Trapezius, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors
		required:	Table, Broomstick
		optional:	Bench, Seat
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Inverted Table Row With Broomstick, Overhand Grip

Row With Towel, Seated

muscles:	Latissimus Dorsi
auxiliary muscles:	Biceps, Hamstrings, Hand Flexors, Trapezius, Lower Back, Teres Muscles, Deltoids, Quadriceps
		required:	Towel
		optional:	Fitness Mat
		fitness level:	Easy
		exercise type:	Strength - isometric

exercise benefits and how to do Row With Towel, Seated

Hyperextension With Exercise Ball

muscles:	Lower Back
auxiliary muscles:	Glutes, Hamstrings
		required:	Exercise Ball
		optional:	Kettlebell, Backpack, Dumbbell
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Hyperextension With Exercise Ball