Bodyweight Strength Exercises Without Equipment / Home Workouts

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Air Squat

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

exercise benefits and how to do Air Squat

Dancing Crab

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

exercise benefits and how to do Dancing Crab

Hindu Push-up / Dands

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

exercise benefits and how to do Hindu Push-up / Dands

Plank With Alternating Arm And Leg Raise

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

exercise benefits and how to do Plank With Alternating Arm And Leg Raise

Triceps Extension, Single-Arm, Side Lying

muscles:	Triceps
auxiliary muscles:	Deltoids, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Triceps Extension, Single-Arm, Side Lying

Sliding Cobra

muscles:	Glutes, Latissimus Dorsi, Lower Back
auxiliary muscles:	Rectus Abdominis, Obliques, Hamstrings, Triceps
		required:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Cobra

Sliding Lat Pull

muscles:	Deltoids, Latissimus Dorsi
auxiliary muscles:	Teres Muscles, Biceps, Triceps, Hand Flexors, Hand Extensors, Trapezius
		required:	Towel
		optional:	Fitness Mat
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Sliding Lat Pull

Incline Wall Push-up

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

exercise benefits and how to do Incline Wall Push-up

Pelvic Tilt

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

exercise benefits and how to do Pelvic Tilt

Push-up

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

exercise benefits and how to do Push-up

Bird Dog

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

exercise benefits and how to do Bird Dog

Sliding Mountain Climber

muscles:	Glutes, Rectus Abdominis, Quadriceps, Hamstrings
auxiliary muscles:	Triceps, Lower Back, Obliques
		required:	Towel
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Sliding Mountain Climber

Mountain Climber

muscles:	Rectus Abdominis, Quadriceps, Hamstrings, Glutes
auxiliary muscles:	Obliques, Triceps, Lower Back
		required:	Doable Without Equipment And Weights
		optional:	Seat
		fitness level:	Normal
		exercise type:	Strength, Plyometrics, Cardio

exercise benefits and how to do Mountain Climber

Glute Bridge With Bent Leg

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

exercise benefits and how to do Glute Bridge With Bent Leg

Superman / Superwoman Crossover

muscles:	Lower Back, Glutes, Obliques
auxiliary muscles:	Adductors, Abductors, Hamstrings
		required:	Doable Without Equipment And Weights
		optional:	Medicin Ball, Fitness Mat, Stool, Weight Cuffs
		fitness level:	Hard
		exercise type:	Strength

exercise benefits and how to do Superman / Superwoman Crossover