Bodyweight Strength Exercises Without Equipment / Home Workouts

Options

Side Mountain Climbers

muscles:	Hamstrings, Glutes, Rectus Abdominis, Obliques, Quadriceps
auxiliary muscles:	Triceps, Lower Back
		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:	Pectoralis Major, Deltoids, Triceps, Rectus Abdominis
auxiliary muscles:	Obliques, Lower Back
		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:	Obliques, Trapezius, Lower Back, Teres Muscles, Rectus Abdominis
		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:	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:	Deltoids, Rectus Abdominis, Serratus Anterior
		required:	Doable Without Equipment And Weights
		optional:	Seat, Backpack, Fitness Mat
		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:	Lower Back, Deltoids, Pectoralis Major
		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

Curtsy Lunge

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

exercise benefits and how to do Curtsy Lunge