Exercises Without Weights / No Equipment Needed

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Glute Bridge With Thigh Squeeze

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

exercise benefits and how to do Glute Bridge With Thigh Squeeze

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:	Weight Cuffs, Fitness Mat, Resistance Band
		fitness level:	Easy
		exercise type:	Strength

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

T Push-up

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

exercise benefits and how to do Hip Raise / Pulse Up

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

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

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:	Calves, Glutes, Quadriceps, Hamstrings
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

Curtsy Lunge

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

exercise benefits and how to do Curtsy Lunge

Slide Into Reverse Plank

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

exercise benefits and how to do Slide Into Reverse Plank

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:	Deltoids, Rectus Abdominis, Obliques
auxiliary muscles:	Trapezius, Lower Back, Glutes, Pectoralis Major, Serratus Anterior
		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:	Seat / Bench
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Glute Bridge With Chair