Bodyweight Strength Exercises Without Equipment / Home Workouts

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Tuck Hold

muscles:	Rectus Abdominis
auxiliary muscles:	Adductors, Abductors, Triceps, Deltoids, Obliques, Quadriceps
		required:	Seat
		optional:	Fitness Mat
		fitness level:	Challenging
		exercise type:	Strength - isometric

exercise benefits and how to do Tuck Hold

Side Mountain Climbers

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

exercise benefits and how to do Side Mountain Climbers

Shoulder Tap Push-up

muscles:	Deltoids, Rectus Abdominis, Triceps, Pectoralis Major
auxiliary muscles:	Lower Back, Obliques
		required:	Doable Without Equipment And Weights
		optional:	Backpack, Fitness Mat, Seat, Exercise Ball
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Shoulder Tap Push-up

Double Crunch

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

exercise benefits and how to do Double Crunch

Calf Raise, One-Legged, Standing

muscles:	Calves
		required:	Doable Without Equipment And Weights
		optional:	Step, Kettlebells (2)
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Calf Raise, One-Legged, Standing

Prisoner Squat

muscles:	Quadriceps
auxiliary muscles:	Hamstrings, Glutes
		required:	Doable Without Equipment And Weights
		optional:	Backpack
		fitness level:	Normal
		exercise type:	Strength, Cardio

exercise benefits and how to do Prisoner Squat

Door Row

muscles:	Latissimus Dorsi, Teres Muscles
auxiliary muscles:	Biceps, Hand Flexors, Trapezius
		required:	Doable Without Equipment And Weights
		optional:	Towel
		fitness level:	Normal
		exercise type:	Strength

exercise benefits and how to do Door Row

Straight Arm Plank With Side Hip Abduction

muscles:	Glutes
auxiliary muscles:	Hamstrings, Abductors
		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

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

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

T Push-up

muscles:	Triceps, Pectoralis Major, Deltoids
auxiliary muscles:	Rectus Abdominis, Obliques, Trapezius, Lower Back, Teres Muscles
		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:	Weight Cuffs, Dumbbell, Fitness Mat
		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:	Teres Muscles, Deltoids, Hand Extensors
		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:	Backpack, Fitness Mat, Seat
		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:	Deltoids, Pectoralis Major, Lower Back
		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