Exercises Without Weights / No Equipment Needed

Options

Toe Raise

muscles:	Shins
		required:	Doable Without Equipment And Weights
		optional:	Seat, Exercise Ball
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Toe Raise

Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Abductors, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Resistance Band, Weight Cuffs, Fitness Mat
		fitness level:	Easy
		exercise type:	Strength

exercise benefits and how to do Straight Arm Plank With Side Hip Abduction

T Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Obliques, Trapezius, Lower Back, Teres Muscles, Rectus Abdominis
		required:	Doable Without Equipment And Weights
		optional:	Kettlebells (2), Dumbbells (2)
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do T Push-up

Hip Raise / Pulse Up

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

exercise benefits and how to do Hip Raise / Pulse Up

Dips Between Chairs - alternatively

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

exercise benefits and how to do Dips Between Chairs - alternatively

Diamond Push-up

muscles:	Triceps, Pectoralis Major
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:	Seat, Backpack, Bench, Stool
		fitness level:	Hard
		exercise type:	Strength

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

Curtsy Lunge

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

exercise benefits and how to do Curtsy Lunge

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

Jump, One-Legged

muscles:	Hamstrings, Calves, Glutes, Quadriceps
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

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

Triceps Extension Push-up With Chair

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

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

Sliding Alligator Crawl

muscles:	Rectus Abdominis, Obliques, Deltoids
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

Glute Bridge With Chair

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

exercise benefits and how to do Glute Bridge With Chair