227 Bodyweight Exercises Pdf 1h525l

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227 Bodyweight Exercises Wall Pushup Beginner / Arm & Back / No equipment / Dynamic

To perform the wall push up, place both hands upon an upright wall while standing on the floor. Bring your feet back so you are leaning against the wall then push away from the wall without removing your hands. Lean towards the wall again and repeat. This exercise is good for improving back strength, arm strength and your push up form. Click here for YouTube tutorial video.

Standard Push Up Beginner / Arm & Chest & Shoulder / No equipment / Dynamic

The push up is probably the most popular body weight exercise for strengthening your arms, chest and shoulders. Depending on how wide you place your arms, how deep you go and how you hold your hands it has many variations targeting different muscle groups. Since push ups are relatively easy to perform, very effective, target several muscle groups and don't require any equipment, I highly recommend you include them in your workouts whether you're a newbie or more experienced. Click here for YouTube tutorial video.

Eccentric Chin Up Beginner / Arms & Back / Pull up bar / Dynamic

The eccentric chin up is a great progression exercise if you can't yet do a full chin up properly. In this version all you have to focus on is lowering yourself slowly, you don't actually have to pull yourself up. Click here for YouTube tutorial video.

Negative Pushup Beginner / Arm & Chest / No equipment / Dynamic

In the push up position, slowly lower yourself towards the ground until your chest touches the floor. Then allow your knees to drop and lift yourself back up starting with your torso and then your legs. This exercise is excellent for improving the strength of your core, stability and the strength in your biceps and shoulders. Click here for YouTube tutorial video.

Brock Jump Beginner / Arm & Shoulder / No equipment / Dynamic

This is a good exercise for those in the beginner to intermediate range. It focuses on the shoulders and triceps. You will need a small medicine ball or exercise ball to do this. Assume the traditional push up position with one hand on the ball. You are going to be going up while switching hands. This requires a great deal of coordination as you will need to switch hands while in the air. Click here for YouTube tutorial video.

Isometric Pushup Beginner / Arm & Shoulder / No equipment / Static

In the isometric push up you will not lift your body completely from the ground. Just start as a normal push up. Once you are midway, hold your body in this position for as long as you can. Do not lift your body or move it downwards once you reach this position. This is a great way to check for how long you can keep hanging midway of a regular push up cycle. Click here for YouTube tutorial video.

Triceps Bench Dip

Beginner / Arm / Household items / Dynamic

For this exercise you need a bench. Sit on the bench and place your hands onts edges (at each side of your body). Now hold the edge with your hands and move your hip forward. Fold your arms and knees and bring your body down until your back touches the bench. Don’t lean too forward. Then move your body up again. Keep going up and down. You can position your legs a bit forward to make the exercise a bit harder. For the next level, stretch your legs completely straight and put your body weight on your hills. Keep moving up and down. Click here for YouTube tutorial video.

Cobra Triceps Extension Beginner / Arms / No equipment / Dynamic

This exercise is quite similar to the push up. First get into a standard push up position. Bend your elbows and move your hands back so that they are beside your chest. Now push your body up and down while your knees keep touching the ground. Focus on your triceps. Click here for YouTube tutorial video.

Alligator Pushup Beginner / Arm / No equipment / Dynamic

To perform the alligator push up, place yourself in a staggered push up position with one hand ahead of the other on the floor while keeping your feet on their toes. In this position lower yourself down, then, while keeping your legs straight, crawl forward by placing your next hand ahead while lowering yourself into another push up. Repeat this pattern. This exercise improves core and upper body strength, especially the pectoral muscle group.

Click here for YouTube tutorial video.

Bodyweight Biceps Curl Intermediate / Arm / Gymnast rings / Dynamic

The bodyweight biceps curl is not only a great replacement for the dumbbell curl, it actually has quite a few benefits over traditional dumbbell biceps training. Watch the video to find out more. If you used to do dumbbell curls and miss them, this can be a great bodyweight workout alternative. Click here for YouTube tutorial video.

Spiderman Pushup Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

This is an intermediate level calisthenics exercise and works the chest, the shoulders and the core. You will start in the traditional push up position. When you push down, bend one leg so that it is brought up beside your chest (think of a crawling position but hold your leg off of the floor). Return to the starting position and repeat. Alternate the legs on each way down. Click here for YouTube tutorial video.

Feet Elevated Pushup Intermediate / Arm & Chest / Household items / Dynamic

This is a beginner to intermediate level exercise and focuses on the upper chest. To begin, put your feet on an elevated surface such as a bench. Place your hands below your shoulders. Do a traditional push up while keeping your feet on the elevated surface. Return to your start position and repeat. Click here for YouTube tutorial video.

Jack Knife Push Up Intermediate / Arm & Shoulder / No equipment / Dynamic

The Jackknife push up is performed by placing your arms about shoulders width apart like you would a push up, then bring your feet towards your hands and back into your push up position. This exercise is excellent for working your shoulders, triceps and core. Click here for YouTube tutorial video.

Clap Pushup Intermediate / Arm & Chest / No equipment / Dynamic Just like a push up, place your hands upon the floor at shoulders width apart. As you push up from the ground, apply enough of a force to elevate you slightly, allowing you to clap and land back upon your hands. This exercise is great for building strength in your pectoral muscles and explosive power in your upper body. Click here for YouTube tutorial video.

Frog Stand Intermediate / Arm & Shoulder / No equipment / Static

To perform the frog stand, place your hands upon the floor and place your knees into just above the backs of your elbows. With your feet off the

ground and your arms and core balancing you, maintain this static position. This exercise is great for improving balance and overall strength, particularly in the core muscles and biceps/triceps. Click here for YouTube tutorial video.

Knuckle Pushup Intermediate / Arm / No equipment / Dynamic

Similar to performing a normal push up, the knuckle push up is performed by placing your clenched fists upon the floor to balance you. Lower and raise yourself as you would a normal push up in this position. This exercise is superb for improving wrist strength and stability while promoting harder knuckles and stronger grip. Click here for YouTube tutorial video.

Staggered Pushup Intermediate / Arm & Shoulder / No equipment / Dynamic

The staggered push up is just the same as an ordinary push up with the alteration of one hand being placed ahead of the other. In this position, lower and raise yourself as you would in a regular push up. This is great for improving tricep, pectoral and shoulder strength. Click here for YouTube tutorial video.

Side to Side Pushup Intermediate / Arm & Shoulder / No equipment / Dynamic

The side-to-side push-up is a variation that targets your triceps with alternate aim on your chest and shoulder muscles. Take up a typical push-up stance. Now flex your elbows and lower your torso towards the ground while slanting to your left. Now push back up, making sure that your left arm is taking most of the weight and your right arm is only to steady yourself. Restore to your beginning position. Haul down again, slanting to your right this time.

Click here for YouTube tutorial video.

(Double) Thigh Tap Pushup Intermediate / Arm & Shoulder / No equipment / Dynamic

Place your arms and feet on the ground in a push up position. Lower your body toward the ground, but when lifting yourself up, lift swiftly to grant a short moment of air-time in which you can tap your hands on your thighs and return them to their primary position. This bodyweight exercise is good for building muscle, strength and improving your fast-twitch muscles. Click here for YouTube tutorial video.

Watch this video for the double thigh tap version.

Lawnmower Extension Intermediate / Arm & Back / Gymnast rings / Dynamic

You should be at least at intermediate level before attempting this movement. It will focus on your back, your biceps and your triceps. You will need gymnast rings hanging down about 12 to 18 inches off of the floor. You need to lay down on your back under the rings. Hold the ring with both hands and pull your back up off of the floor. When you get up to the ring, pull one shoulder up as high as you can go before lowering your body back to the floor. Click here for YouTube tutorial video.

Archer Pushup Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

This is an intermediate level pushup and focuses on the shoulders, the chest and the triceps. Get into the traditional push up position but place your hands wider than shoulder width apart. Instead of doing a regular push-up, lower yourself down while focusing on one arm more than the other. Go back up and repeat this by switching arms on each downward motion. Click here for YouTube tutorial video.

Dragon Walk Intermediate / Arm & Abs and Core & Chest / No equipment / Dynamic

The dragon walk is a good multi-plane movement. Imagine doing a push up while simultaneously moving your hands and feet forward as if you were doing a mountain climber movement. Your core should be kept stabilized and tight during the whole time of the movement. Note: although this works your abs and core muscles, this exercise alone is not enough to get a six pack. In fact, doing ab exercises is a good start, but eating right and learning a few other tricks (like the Water Fasting trick) might play a more important role.

Click here for YouTube tutorial video.

Power Pushup Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

A plyometric version of the push up. Good for building explosive pushing power. Get your upper body into a wider than shoulder width stance. Push your hands through the ground allowing yourself to leap into the air, meanwhile maintaining your feet on the ground. Catch yourself on the way down. Maintain control of your body during this movement. Stop about 1-2 inches from the floor. Click here for YouTube tutorial video.

Hindu Pushup Intermediate / Arm & Back & Chest & Shoulder / No equipment / Dynamic

An efficient movement that hits multiple upper body muscle groups (back, chest, arms and shoulders). Start by getting into downwards dog yoga position. Feet and hands should be shoulder width apart. Stick your butt out into the air. Let your head drop down. To perform the movement, bring yourself down and tuck the elbows in. Dive down into the movement by pulling through the lats. Fully bring yourself out of the dive motion by driving through your hands and extending your upper body. Contract chest, tricep and shoulders. Make sure the shoulders are braced. Click here for YouTube tutorial video.

Pike Pushup Intermediate / Arm & Shoulder / No equipment / Dynamic

The pike pushup is a great calisthenics exercise to develop your upper body strength required for the handstand pushup.

Get into an A-Frame position, keeping your head in between the arms. Your back should be flat and your knees should be straight. Lower the top of your head slowly to the ground while bending your elbows. Make sure you look straight through your legs and not at the ground. Then push yourself back up and repeat! Click here for YouTube tutorial video.

Rotational Pushup Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

T-pushups are a great way to strengthen your shoulders and to some extent your core muscles. Position yourself in a typical pushup stance. Your arms should be slightly bent inwards and legs should be extended. Lower yourself until your arms touch the floor, and then raise your trunk. Now rotate your torso and extend your arms upwards to form a T-frame. Now lower yourself to the starting position, rotate and repeat with the other arm. Click here for YouTube tutorial video.

Chest Slap Pushup Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

This is a beginner to intermediate level exercise and it focuses on the chest and triceps. Assume the traditional push up position. Go down like normal. When you return upwards, push up with enough force for your hands to leave the ground. Slap your chest with both hands before letting your hands fall back to the ground. Repeat. Click here for YouTube tutorial video.

Push Up with Toe Tap

Intermediate / Arm & Shoulder / No equipment / Dynamic

This is an intermediate level exercise. Start the push up as normally, but when you move your body upward bring your left hand away from the ground. Also at the same time fold your right foot and bring it somewhat forward while keeping it up from the ground. Now touch the toe of the right foot with your left hand. In the next cycle, do the same with your right hand and left leg. Do the whole thing quickly, once for the left and once for the right toe. Click here for YouTube tutorial video.

Knee to Opposite Elbow Push Up Intermediate / Arm & Shoulder & Chest / No equipment / Dynamic

This is another intermediate push up routine. In this push up variant, each time you push your body up, you have to bring your knee near the elbow of your opposite side hand. That means, bring the left knee to right elbow for one time and then bring the right knee to the left elbow. Note that each time you fold a leg, you should remain in the upper position until you unfold it back. Click here for YouTube tutorial video.

Push Up With Cross Leg Kicks Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

In this push up variant, you will move your legs as if you are kicking something at your side each time you move your body up from the ground. Note that it is called cross leg, because you should kick to your right side with the left leg and then in the next cycle you kick to your left side with your right leg. Click here for YouTube tutorial video.

Lateral Step Pushup Intermediate / Arm & Shoulder & Chest / No equipment / Dynamic

Start just like a normal push up. Once you push up your body, move your right hand to your left and move sideways repositioning your body accordingly. Then continue. (Or this time do the same to move your body right.) Click here for YouTube tutorial video.

Uchi Mata Push Up Intermediate / Arm & Chest / No equipment / Dynamic

The Uchi Mata is an intermediate level push up. The difference between it and a normal push up is that you must do it with one foot, while keeping the other foot folded up. Do this three times while keeping the left leg up and then three times while keeping the right leg up. Click here for YouTube tutorial video.

Slider Pushup Intermediate / Arm & Shoulder / No equipment / Dynamic

The Slider is quite an advanced push up technique. Slide one of your hands forward (while touching the ground) as you move down your body. Then slide the hand back in the beginning position once you move up. Do the same for the other hand too. Keep alternating between the hands and continue the push up. Click here for YouTube tutorial video.

Explosive Full Body Push Up Intermediate / Arm & Chest & Shoulder / No equipment / Dynamic

In this push up you need to lift your whole body in the air, each time you push the body up. It is quite an exhausting push up to perform. Be careful not to hurt your hands and toes while doing this. Click here for YouTube tutorial video.

Body Tricep Press Intermediate / Arm / Household items / Dynamic

To do this exercise you need a rack and a bar (or a simple table). The bar should be kept on the rack. The height of the bar from the ground should be equal to the height of your chest. Now stand in front and hold the bar with your hands. Position your legs at some distance from the rack. Bend your elbow and lower your body. Then push your body up again. You can also add some chains on your shoulders to make the exercise more challenging. Click here for YouTube tutorial video.

Handstand Push Up on Rings Advanced / Arm & Shoulder / Gymnast rings / Dynamic

Doing hand stand push ups on gymnast rings is a feat that only a select few are capable of. (Check out part 1 of this tutorial here). This is a VERY ADVANCED exercise and it's borderline skill training, so don't worry it is absolutely not necessary for building a strong, athletic body. It's just a nice bonus if you want to take things several levels higher. Click here for YouTube tutorial video.

Full Planche Advanced / Arm & Abs and Core / No equipment / Static

The full planche is a very advanced full body exercise. It's very hard to master and I have yet to be able to do it myself. Fortunately this video gives a perfect explanation about how to progress your way to your first planche. Again, don't worry if this exercise seems out of your reach, it is absolutely not required to build a strong and ripped body. Click here for YouTube tutorial video.

Pseudo Planche Push-up Advanced / Arm & Shoulder / No equipment / Dynamic

The pseudo planche is similar to a push up, but it involves facing your hands in the opposite direction while lifting and lowering yourself to and from the ground. Placing your hands the opposite way round from the normal push up, balance your torso upon your hands while placing them just above your hip level. This exercise is superb for building strength in your core, arms, balance and most other muscles located on your torso. Note: if you feel pain during this movement, you might need to try unlocking your hip flexors. Click here for YouTube tutorial video.

Planche Push Up Advanced / Arm & Shoulder & Abs and Core / No equipment / Dynamic

The planche is extremely difficult as is, think about what happens if you add push ups to the mix. Well, the end result is what you see in this video. Although this is a cool exercise, some would argue it's skill training, so don't worry if you think you'll never be able to do this. And if you are interested then this tutorial will give you the progression steps. Click here for YouTube tutorial video.

One Arm Chin Up

Advanced / Arms / Pull up bar / Dynamic

The one arm chin up is one of the most advanced calisthenics biceps and back exercises. Only a few people can perform this real feat of strength, but thanks to Daniel from Fitness FAQ you can watch this very creative progression tutorial. Click here for YouTube tutorial video.

Assisted One Arm Pushup Advanced / Arm & Shoulder / Household items / Dynamic

Unlike the basic one-arm push-up, for the assisted version you don’t lock your arm behind your body. Instead you extend it fully at nearly 90 degrees to your torso, and rest it on a physical to create the tension and flex your back muscles. The can be a rock or any suitable household item. Now bring the other arm in, parallel to your torso and use that for push-ups. Spread your legs slightly more than your shoulders to make your triceps work harder against your body weight. Click here for YouTube tutorial video.

One Arm Pushup Advanced / Arm & Shoulder / No equipment / Dynamic

With your feet spread wide away on the ground in the push up position, place one hand upon your hip and lower yourself to the ground with your other arm and push yourself back up. This exercise is great for building arm strength, balance and for muscle development. This is a very advanced movement, don't be disappointed if it takes you months or years to be able to perform one of these with decent form. Click here for YouTube tutorial video.

Feet Elevated One Arm Pushup Advanced / Arm & Shoulder / Household items / Dynamic

The feet elevated one arm pushup goes from strengthening your arms to your mid section and lastly your legs. To start off with this exercise, you have to place your feet on an elevated object with your legs spread a little wider than your shoulders width. Place your palms straight on the floor. Make sure that you place one hand behind your back. Now push up and down. Click here for YouTube tutorial video.

One Handed Clap Push Up Advanced / Arm & Shoulder / No equipment / Dynamic

The one handed clap push up is an intermediate to advanced level exercise. First, start in a normal push up position. Now, put one of your hands behind your back. As you rise up doing a one handed push up, bring your back hand forward and clap quickly. Before going down, put the hand behind your back again and land on the ing hand. Click here for YouTube tutorial video.

Single Arm Elevated Push Up Advanced / Arm & Shoulder / Household items / Dynamic

This push up is the one arm push up with only one difference. The arm on the ground should be quite above the ground level. To do this you need to put something like a stack of books on the ground and place one hand on this stack. Then continue doing push ups using that one hand. Make sure that you are using a stable medium to put your hand on. Your other hand should remain folded back. Click here for YouTube tutorial video.

Knee to Elbow Pushup Advanced / Arm & Chest & Shoulder / No equipment / Dynamic

This is an exercise for those with intermediate experience and it focuses on the chest, triceps, and biceps. You start at the traditional push up position. As you go down, you bring your knee to your elbow (on the same side). Then return to the starting position and next time you go down, repeat the same movement on the other side. Click here for YouTube tutorial video.

Archer Push Up With Rings Advanced / Arm & Chest / Gymnast rings / Dynamic

This is for those on the intermediate level and focuses on the shoulders, the chest and the triceps. To do this exercise, you will need two rings about one foot off of the floor that sway freely. You will get into the traditional push up position with one difference. You will hold onto the two rings. You will go down towards the rings while pushing one arm towards the side. Go back up and repeat this switching arms on each downward motion. Click here for YouTube tutorial video.

Human Flag Advanced / Arm & Shoulder & Abs and Core / Playground / Dynamic

This is a very flashy movement. Imagine doing a plank, but holding yourself parallel to the ground by your hands. Begin by placing your hands on the bar greater than shoulder width. It doesn’t matter which is on top. The bottom placement hand will be your ing hand, which will be facing down. Top hand is also facing down, which is the hand pulling you into the bar. Shoulders should be locked,

while the back is contracted and extended up. Use your upper body to pull yourself up. Keep the core tight. Practice holding yourself up from the ground. Don’t worry about performing the full extension of the movement. Do several sets each day as your range of motion increases. This video does an awesome demonstration. Click here for YouTube tutorial video.

Double Arm Lever Advanced / Arm & Shoulder / No equipment / Static

This is a gymnastic movement designed to keep your body horizontal. Begin by tucking your elbows towards the side of your torso about shoulder width apart. Slowly suspend yourself by raising your hip and feet off of the ground and pushing your hands into the ground. Point your fingers downward towards your feet. Click here for YouTube tutorial video.

Muay Thai Push Up Advanced / Arm & Shoulder / No equipment / Dynamic

This is a very advanced push up performed by Muay Thai fighters for developing speed, power and coordination. Begin by getting yourself into push up position with your feet wider than in a normal push up stance. Push off the ground, then immediately bring your hands back and clap them. Make sure your hands are brought back forward on the descent, or you will be "eating cement". Click here for YouTube tutorial video.

Clapping Dips Advanced / Arm & Chest & Shoulder / Playground / Dynamic

Just like clapping push ups, you will be performing a dip movement and clapping your hands midway during the movement. Perform by lowering your upper body and performing a dip. As you push yourself up, immediately let go of the bar and clap your hands midway of the movement. Be sure to catch yourself in time and with good stability. This is extremely brutal on the wrist ts. Be advised while doing these. Click here for YouTube tutorial video.

Feet Elevated Pike Pushup Advanced / Arm & Shoulder / Household items / Dynamic

To start this calisthenics exercise, take up an A-Frame position making sure to keep your head in between your arms. Now elevate your feet with the help of a chair or another object. : the more inclined the feet are, the more weight will through your shoulders. Lower the top of your head, while bending your elbows and then push yourself back up. Click here for YouTube tutorial video.

One Arm Dive Bomber Push Up Advanced / Arm & Shoulder / No equipment / Dynamic

This is a harder variant of the one arm push up. You should keep your feet somewhat wide apart for this particular kind of push up. Fold one of your hands behind your back. Now, bring your body down with head first moving downward and then upward. Your body should move like a wave. Then stretch your head upward. This ends one push up cycle. Repeat. Click here for YouTube tutorial video.

Hand Hops

Advanced / Arm / No equipment / Dynamic

Hand hops is basically a dance move, which happens to be a good exercise for your body. Open your hand wide and use the fingertips of one hand to grip the floor in front of you. One of the hands will be used to balance your body. Fold your legs and put your whole body weight on the palms by lifting your body in the air. Next, you can use one hand to hold one of your legs. Fold and unfold your legs while slightly jumping and moving around by using your other hand. Click here for YouTube tutorial video.

Triple Clap Push Up Advanced / Arm & Chest & Shoulder / No equipment / Dynamic

The triple clap push up is a very advanced push up technique. To do this exercise you need to clap your hand for three times during each push up cycle. To achieve this, the first clap will be in front of your chest just at the moment you are pushing your body up in a standard push up movement. Then before you fall down, take your hands back and make another clap. Next, right before you hit the ground make another clap by bringing your hands in front of you and immediately lower them to stop you from smashing your face. Click here for YouTube tutorial video.

Tiger Bend Push Up Advanced / Arm / No equipment / Dynamic

This method involves moving your elbows up and down. Start at the normal push up position. But once you come down, move your elbows back (without changing the position of your hand touching the ground) and touch the ground with your elbows. Then bring back the elbows to the

usual position and lift your whole body up. Continue each push up cycle like this. Click here for YouTube tutorial video.

Wall-Braced One-Arm Push-Up Advanced / Arm & Shoulder / No equipment / Dynamic

This is essentially a one arm push up. But your other arm will be placed against the wall. This push up targets your triceps and chest muscles. The hand touching the wall should touch the wall at a position which is three or four inches higher than the ground. Put your feet apart and then perform the push up. Click here for YouTube tutorial video.

Skin the Cat Advanced / Arm & Shoulder / Playground or Gymnast Rings / Dynamic

This position engages your deltoids and laterals and aids in increasing your flexibility. Begin in a dead hanging position, with your hands turned out. Keep your arms straight and perform a toe raise. Remain in the pike position, pointing your toes towards the ground whilst raising your legs upwards. Continue with this movement until your feet through your arms and over your head, whilst ensuring that your arms remain in full extension. Tuck your head in close to your body and bring your thighs into your chest. Continue to your feet round and back down towards the ground without touching the floor, bringing yourself into the extended ‘skin a cat’ position as you initiate back into the starting position. Click here for YouTube tutorial video.

Plyometric body row Advanced / Arms & Back / Playground / Dynamic

This is also commonly known as an Australian pullup. You will need a low bar placed at about hip height. To begin, lay down on your back and grip the bar above you with both hands. Keep your focus straight up as you pull yourself up and pull your shoulder blades and back together. Pull yourself up so quickly that you can release the bar on descent and grab it again before you get to the bottom. You can modify this exercise with the variations discussed in the video to better suit your needs. Click here for YouTube tutorial video.

One Arm One Leg Pushup Skill Training / Arm / No equipment / Dynamic

This exercise should be attempted by experts and it focuses on the chest and triceps. You will put one hand on the ground and the opposite leg on the ground. The other arm and leg should be kept up in the air. You will go down and back up while keeping one arm and leg off of the ground. Click here for YouTube tutorial video.

2 Finger Pushup Skill Training / Arm & Shoulder / No equipment / Dynamic

Two finger pushups are notably fruitful if you're looking for ways to build your wrist and hand strength. These are rather advantageous in sports that require strong hands and wrists.

Stretch while face down on the floor and get into a pushup stance. Put one hand on your back, instead of using your palm; use your thumb and index finger to push yourself up. You can use your middle finger to your index finger, keeping it off the floor. Needless to stay, I only recommend you attempt this one if you're at such a professional level that you're looking for new challenges to try. Click here for YouTube tutorial video.

Planche on 4 Fingers Skill training / Arm & Shoulder & Abs and Core / No equipment / Static

This is 100% skill training, I only included it here for fun's sake. Not only is it not required to build the body of your dreams, it's actually a very dangerous exercise that puts a ton of strain on the fingers so I recommend you don't even attempt it. Click here for YouTube tutorial video.

One Arm Handstand Skill training / Arm & Shoulder / No equipment / Static

Begin with a normal hand stand. Now slowly pull your legs apart. After that, try to move all of your body weight on one arm. Then remove the other arm from the ground. Oscillate your body in a vertical plane perpendicular to the ground. Do this for some time. This exercise improves the hand muscles. Click here for YouTube tutorial video.

One Finger Pull Up Skill Training / Arm / Pull up bar / Dynamic

No comment, other than don't try this at home... or anywhere else for that matter. Chances are this is the hardest pull up one can imagine. Click here for YouTube tutorial video.

Crab Walk Beginner / Shoulder / No equipment / Dynamic

This exercise is great for beginners and focuses on your core and shoulders. To get into position, sit on the floor. Place your hands behind you. With your feet and hands flat on the floor, lift your bottom up and keep it off the floor. While in this position, “walk” backwards and forwards across the floor. Click here for YouTube tutorial video.

Corkscrew Pushup Intermediate / Shoulder & Arm / No equipment / Dynamic

This is a somewhat advanced push up technique. Unlike normal push up, your body should not remain straight in the beginning position. Rather, you should keep your legs a little folded at the knees. Move your body up like the normal push up, but while moving your body to the ground do not keep your body straight. Twist your body and head to face one particular side. Alternate sides between each push up cycle. Click here for YouTube tutorial video.

Feet On Wall Pushup Intermediate / Shoulder & Arm / No equipment / Dynamic

A special type of push up. To perform this push up you should start beside a wall. Both feet should be on the wall, while the front part of your body should be in a normal push up position. While performing this push up, let you feet move a bit up and down while touching the wall. Click here for YouTube tutorial video.

Wall Walk Intermediate / Shoulder / No equipment / Dynamic

This exercise challenges the upper body by focusing on the shoulders and triceps. Begin in a ‘push-up’ position, with your feet planted against the wall. Slowly walk your feet up the wall whilst concurrently bringing your hands back in towards the wall. Make sure you are constantly pushing both your hands and feet into the wall/floor to ensure that your body is properly ed. Keep your core muscles tensed and continue walking up the wall until your body is flat against the wall. However, it is important that you do not stretch yourself too far and only go to a height that you feel comfortable with. Hold this position for around 3 seconds and walk yourself slowly back down the wall returning to your original position. Click here for YouTube tutorial video.

Static Handstand Advanced / Shoulder & Arms / No equipment / Static

This is the classic handstand exercise. The video also shows you how to progress towards it if you're a beginner. Click here for YouTube tutorial video.

Handstand Pushup Advanced / Shoulder & Arm / No equipment / Dynamic

The handstand push-ups with wall assistance have two variants to target your shoulders, forearms and triceps. Start a few inches from the wall, kickup against it, and lower yourself to touch the floor with your head while your feet maintain with the wall for the strict push-up. For the kipping handstand push up, you flex your knees and simultaneously extend your legs and arms as you push against the ground. Click here for YouTube tutorial video.

Manna Advanced / Shoulder & Arm / No equipment / Static

Manna is actually a gymnastic body weight move and it is quite difficult to perform. First, sit with your legs wide apart and your hands straight down in such a way that the palms touch the ground at the sides of your body. Now, move your legs up by tilting you body backward. All the weight of the body should be on the hands. Keep pushing your legs upward and bring them together. Move the legs above your head and finally make them parallel to the ground. Slowly return to the starting position. Click here for YouTube tutorial video.

Handstand Tiger Bend Pushup Advanced / Shoulder & Arm / No equipment / Dynamic

This is very advanced. First make a hand stand. Keep your body in a vertical line perpendicular to the ground. Then fold your arms and lower your body without altering the vertical posture of the body. Unfold your hands and push your body up. Repeat for as many times as you can (without throwing up or wishing for the sweet release of death).

Click here for YouTube tutorial video.

Jack Lalanne Fingertip Push Up Advanced / Shoulder & Arm & Chest / No equipment / Dynamic

This is a very advanced push up technique. It's done on the fingertips with the arms and body being completely straight. First, you should lie down on a flat surface. Then put your weight on your toes and fingertips while keeping the body structure rigid. Now do the push up. You can even try doing it on one hand. But beware, that is going to be extremely tough on the fingers. Click here for YouTube tutorial video.

Torso Elevated Pushup Beginner / Chest / Household items / Dynamic

The torso elevated push up is a great way to simplify the pushups without punishing your knees and knuckles. Use a chair, exercise bench or a weight bar at a comfortable height to provide you the lever to activate your anterior core. Focus on keeping your lower back from sagging, as you’d do for a plank, while providing the thrust with your shoulders or chest (depending on which body part you want to work out). Widen your grip to further engage your pecks. Click here for YouTube tutorial video.

No Arm Pushup Beginner / Chest & Back / No equipment / Dynamic

The no arm push up is a good exercise for your upper back and/or chest.

Keep your elbows on the ground. Your hands should be folded, holding each other in front of you on the ground. Now start doing the push up by activating your chest/back. It should be harder to do than a regular push up but it works your chest and back muscles really well. Click here for YouTube tutorial video.

Isometric Chest Squeezes Beginner / Chest / No equipment / Static

As you stand or sit, bend your arms at 90 degrees and let your palms be placed in front of your chest. Contract your chest while you push the hands against each other. Begin slowly and increase with time. Continue to breathe the normal way as you carry out the contraction. Hold this position for some seconds and slowly release the tension. Click here for YouTube tutorial video.

Wide Pushup Intermediate / Chest & Shoulder / No equipment / Dynamic

The wide push up is like a standard push up, but you have to place your hands a lot wider while lowering yourself down to the ground. If you do it properly, this exercise will force your chest muscles to work like crazy, so it's great for getting big pecks. Best of all, it doesn't require any equipment. Personally, I love the wide stance pushup and include it regularly in my workouts. If you struggle to get a bigger chest, I recommend you give it a try. Click here for YouTube tutorial video.

Push Back Pushup Intermediate / Chest & Shoulder / No equipment / Dynamic

This exercise is for those within the beginner to intermediate levels and focuses on the upper chest and shoulders. To begin, start out in the traditional push up position with hands directly under shoulders. Instead of pushing up, push back so that your arms are completely straight and your knees are bent. Return to the original position and repeat. To make this a little more advanced, put your feet on a bench (can be a weight bench as long as it will not move). From this position, push back like previous. Return to start position and repeat. Click here for YouTube tutorial video.

Chest Dip Intermediate / Chest & Arm / Household items / Dynamic

This exercise is for the intermediate level and focuses on the triceps and/or the chest (depending on how you do it). For this exercise, you will need two bars that are at about chest height. Place your hands on the bars and pull your feet off of the ground. Push yourself up until your arms are fully extended. Drop back down and repeat. The reason I marked it as "Household items required" is because you can do it just fine with two chairs as Brandon Carter shows here. Click here for YouTube tutorial video.

Diamond Pushup Intermediate / Chest & Back & Arm / No equipment / Dynamic

This is an intermediate to expert level exercise and focuses on the chest, back and triceps. Assume the push up position. Your thumbs and pointer fingers should touch and form a diamond. Keeping your hands in this position, continue on and do your push-ups. Always monitor your position and readjust as needed. Click here for YouTube tutorial video.

Crucifix Push Up Intermediate / Chest / No equipment / Dynamic

This is an expert level bodyweight exercise and it focuses on the chest, triceps and back. Assume the traditional push up position but stretch both arms out to the side. Plant your palms as far away from your torso as you comfortably can. Push up and drop back down. Repeat. Tip: you can yourself with clenched fists instead of your palms if you want to take this to a higher level. Click here for YouTube tutorial video.

Explosive Staggered Push Up Intermediate / Chest & Arm & Shoulder / No equipment / Dynamic

In this push up exercise you actually change the position of your hands. While pushing up your body form a regular push up position, use your hands to move the front part of your body (including the hands) in the air and then reposition your hands by putting the right palm slightly at a forward position than the left hand. Next time put the left palm slightly ahead. Continue like this. Click here for YouTube tutorial video.

Atlas Push Up

Intermediate / Chest / Household items / Dynamic

Place both your hands on two equal height objects (ex.: chairs). The objects should be solid and stable. The height of each object should be 1 foot. Inhale while going down and exhale while moving up, just like the normal push up. The solid objects should be as far apart as your shoulder width. Double check the stability of the objects before performing this exercise. Click here for YouTube tutorial video.

X Pushup Intermediate / Chest / No equipment / Dynamic

To perform the X Push Up, start with the normal push up position then extend your legs apart as far as possible. Put your hands wide apart too. Go as far as you can. Now perform the push up. Your body should look like an X from above. This targets the chest like crazy with the proper form. Click here for YouTube tutorial video.

Stretch Walk Pushup Intermediate / Chest & Back / No equipment / Dynamic

Stretch Walk Pushup is a beginner to intermediate level push up. This will improve your chest and upper back muscles. Strictly speaking, it is not really a push up. Start with your body in a normal push up position and then move your hands forward step by step. While doing this your body will automatically go down. Next, bring your hands back towards you step by step while moving your body up. Click here for YouTube tutorial video.

Leaning Tower Pushup Intermediate / Chest / No equipment / Dynamic

To perform a Leaning Tower Push Up, you need to put one elbow on the ground after starting from a normal push up position. Then continue push ups in this new position. Beginners may find this a bit challenging, but with the right technique it works your chest very effectively. Click here for YouTube tutorial video.

Frog Pushup Intermediate / Chest & Shoulder / No equipment / Dynamic

To do a frog push up, you have to put your body on your knees and palms. Your hands should be under your shoulders. Legs should not be spread. The knees should be just under the hips of your body and slightly elevated. By putting weight on the toes, lift your hip up. Then bring your head towards the ground by bending your elbows. Keep going up and down like this. Make sure that your knees do not touch the ground. The elbows should move out to the sides. This push up makes you mimic the body posture of a frog; hence the name. Click here for YouTube tutorial video.

Sit Up Beginner / Abs and Core / No equipment / Dynamic

The sit up is one of the most well known exercises and if you do it correctly it can help you strengthen your abs and core. Personally, I'm not a big fan of sit ups because they always made my spine hurt back when I used to do them. I think they are overrated and there are

far more effective and easier exercises for getting a six pack or working on your core muscles. Click here for YouTube tutorial video.

Ab Crunches Beginner / Abs and Core / No equipment / Dynamic

While ab crunches are among the most popular ab workout exercises, many people end up hurting their spine because of improper execution. This video from LiveStrong is a great tutorial to help you do your crunches with perfect form. While I used to be a big fan of crunches, today I rarely include them in my workouts because I got bored with having to do tons of repetitions to see any results. Nowadays I use far more effective ab exercises than the crunch. Click here for YouTube tutorial video.

Side Crunch Beginner / Abs and Core / No equipment / Dynamic

The side crunch is a very effective exercise for strengthening your obliques. While I don't see anything wrong with them, I think it's not the most effective exercise for this target muscle group. Still, if you're just a beginner then this version of the side crunch is perfect for starters.

Click here for YouTube tutorial video.

Bear Crawl Beginner / Abs and Core / No equipment / Dynamic

The bear crawl is a great exercise to improve your shoulder and hip mobility and strengthen your core. Click here for YouTube tutorial video.

Bird Dog Beginner / Abs and Core / No equipment / Dynamic

The bird dog is a classic core exercise that will also help with your stabilization. In this video Marc will show you 3 different variations to suit your needs whether you're a rookie or a veteran. Click here for YouTube tutorial video.

Dead Bug Beginner / Abs and Core / No equipment / Dynamic

Although the dead bug seems like an easy abdominal/core exercise, it's really hard to do it properly without arching your back. Doing it wrong can damage your back or spine so if you're a total newbie I suggest you don't start with this one. Click here for YouTube tutorial video.

Plank Beginner / Abs and core / No equipment / Static

I placed it in the beginner category, but the plank is a very effective static ab exercise. Also, slight variations in your body and the way that you position it

can make the plank a really difficult exercise. Watch the video for the ultimate tutorial to holding a plank right. Click here for YouTube tutorial video.

Side Plank Beginner / Abs and Core / No equipment / Static

The side-wise version of the plank is a terrific exercise for your oblieques. Make sure you watch Jordan's video to avoid some common mistakes. It's not a particularly difficult exercise, but it takes some practicing to achieve the right form. Click here for YouTube tutorial video.

Hanging Knee Tucks Beginner / Abs and Core / Pull up bar / Dynamic

Hanging knee tucks are a super beginner friendly exercise to chisel your lower abs. If you can't do a hanging straight leg raise yet, knee tucks will help you get there. All you need is a pull up bar or somewhere to hang from and you're ready to roll. Click here for YouTube tutorial video.

Pike Rollout Beginner / Abs and Core / Household items / Dynamic

This is an easy exercise and it focuses on your abs. To do this, you will need a large exercise ball. Start with your knees on the floor and your upper chest on the ball. Roll yourself across the ball until your hands are on the floor and your feet are on the ball. Maintaining your balance, lift your butt up into the air. Come back down until you are parallel with the floor and go

down until your head is pointed towards the floor. Come back up to the starting position. Click here for YouTube tutorial video.

Plank to Pushup Beginner / Abs and Core / No equipment / Dynamic

This movement works your arms, shoulders and core. Start by putting your body on your hands and knees. Hands should be right below the shoulders, knees should be right below the hips. Now, extend one foot and put your hands a little wider. Next, put your other foot in the extended position, too. This position is called the plank position. Fold your arms to bring down your body and then unfold them to elevate your body. Click here for YouTube tutorial video.

Prone Walkout Beginner / Abs and Core / No equipment / Dynamic

To do the Prone Walkout exercise, stand straight. Then bend your body forward to put your hands on the ground. Now, move your hands forward step by step while extending your body forward too. After you have reached as far as possible, move back step by step. The farther you step from your feet, the harder (and more effective) the exercise. Click here for YouTube tutorial video.

Russian Twist Beginner / Abs and Core / No equipment / Dynamic

The russian twist is an ab workout for men. First, sit with your feet straight on the floor. Then bend your knees and make a ninety-degree angle. Then lift your legs up, hold the palm of your one hand with the other and twist your body left and right. Try not to move your head too much. Click here for YouTube tutorial video.

Segmental Rotation Beginner / Abs and Core / No equipment / Dynamic

Segmental Rotation is a good core exercise. Lie down on your back while your arms are straight by the side. Now bend your knees and lift the legs up. Now rotate your legs to the left and then to the right. This is a beginner level exercise. Click here for YouTube tutorial video.

Alternate Heel Touchers Beginner / Abs and Core / No equipment / Dynamic

Lay on the ground and band your knees. Your toes should be touching the ground. Keep at least 1.5 feet distance between your feet. Now bend your body sideways to touch one heel on your left with your left hand. Do the same for the other side. Continue for multiple times. Click here for YouTube tutorial video.

Frog sit-up Beginner / Abs and Core / No equipment / Dynamic

Lie on the floor with your back flat and your legs extended. Place the outer thighs by the ground while you bend your knees and let the sole of your feet touch one another. Cross your arm in your front or behind your head and crunch your abs. Curl the torso upwards and flatten the back while you breathe out. Lower your back to starting position slowly as you breathe in. Click here for YouTube tutorial video.

Twisting Sit Up Intermediate / Abs and Core / No equipment / Dynamic

The twisting sit up is an intermediate version of the regular sit up, but instead of stopping at the top of the motion you twist your upper body one way or the other to engage your obliques. While it's a far more effective exercise than a regular sit up, I still think you're better off with other ab or core exercises because many people can't do this motion properly and only end up hurting their back. Click here for YouTube tutorial video.

Reverse Crunch Intermediate / Abs and Core / No equipment / Dynamic

When doing a reverse crunch you're basically lifting your legs up while focusing on your ab muscles. It's a great exercise for engaging your upper abs and if your body fat percentage is low enough the results of this exercise can quickly show. With that said, I find it pretty hard to engage my abs while lifting my legs from the ground, so I prefer hanging leg raises instead. Click here for YouTube tutorial video.

Side Oblique Crunch Intermediate / Abs and Core / No equipment / Dynamic

A different, more advanced version of the side crunch is this exercise. Instead of laying on the ground, you lift yourself up on one side while ing yourself on your forearm and do a side crunch that way. I think it's a bit more effective than the regular side crunch, but it's also a bit more difficult for most people. Click here for YouTube tutorial video.

Flutter Kicks Intermediate / Abs and Core / No equipment / Dynamic

The flutter kick looks like an easy exercise, but the reason I put it into the intermediate category is that many people struggle to engage their core while doing it. Sure, it's a core and leg exercise by design, but if you're not experienced it can easily end up being just a leg exercise with zero effect on your abs. It's also quite common for people to experience lower back pain after doing this exercise because they can't keep their back straight and flat against the floor. Click here for YouTube tutorial video.

Bicycle Kicks and Crunches Intermediate / Abs and Core / No equipment / Dynamic

Bicycle kicks are a great lead up exercise to bicycle crunches. They work your core and ab muscles mainly and your upper leg a little bit (if you do the form right).

Many people make lots of mistakes when doing bicycle crunches, so make sure you watch the video above to really master the right form. If you're a beginner I suggest you master the easier kicks first. Click here for YouTube tutorial video.

Lying Leg Raises Intermediate / Abs and Core / No equipment / Dynamic

Lying leg raises are considered to be among the best exercises for your lower and side abs. While it's true and they can be very effective, I've always struggled to do them with proper form and usually ended up with lower back pain. Nowadays I do hanging leg raises instead because they don't damage my back at all. If you want to do lying leg raises make sure you watch this video by Anthony from Home Made Muscle to see how to do it without getting injured. Click here for YouTube tutorial video.

Hanging Straight Leg Raise Intermediate / Abs and Core / Pull up bar / Dynamic

Hanging straight leg raises are the advanced version of hanging knee tucks. Since your legs are held straight, your core muscles have to work harder when you're performing this exercise due to the longer lever. This video by "The Fortress" is by far one of the best tutorials you can find about progression for this exercise.

Click here for YouTube tutorial video.

Oblique Hanging Leg Raises Intermediate / Abs and Core / Pull up bar / Dynamic

Doing your hanging knee tucks side-wise is a perfect way to hit your obliques hard. While it looks like an easy exercise, it takes time and practice to do it with proper form for maximum effectiveness so I wouldn't start with it as a beginner. Click here for YouTube tutorial video.

L-Sit Intermediate / Abs and Core & Arm / No equipment / Static

The L-sit is an intermediate level ab exercise which might look like it's no big deal, but it's not as easy as you'd think. Antranik has an amazing progression tutorial about how to achieve a perfect L-sit so that you can attempt the much harder V-sit later on. Click here for YouTube tutorial video.

Dragon Flag Intermediate / Abs & Core / Playground / Dynamic

The dragon flag is a pretty difficult exercise for improving your core strength and preparing yourself for other core exercises such as the front lever. It's not an easy feat of strength, so I recommend you check out this progression video by the Tapp Brothers before attempting to do one. Click here for YouTube tutorial video. (Or check out my detailed dragon flag progression tutorial here.)

Hanging Knee to Elbow

Intermediate / Abs and Core / Pull up bar / Dynamic

As described by the name of exercise, you are basically raising your knees towards your elbows up into the air. Make sure to brace and keep the core tight during the movement. Keeping lats tight when hanging from the bar is ideal. Pace your breathing. This works and targets the lower abs very well. Click here for YouTube tutorial video.

Feet Elevated Plank Intermediate / Abs and Core / Household items / Static

If you want to add more oomph to your plank, try doing one with your feet raised on a chair or bed. It'll make the exercise more effective and help you build the ultimate six pack. Click here for YouTube tutorial video.

Feet Elevated Side Plank Intermediate / Abs and Core / Household items / Dynami

To increase the difficulty of your side planks you can try doing them with your feet elevated. You can also position your body differently to try different variations. Click here for YouTube tutorial video.

Low Tension Plank Intermediate / Abs and Core / No equipment / Static

The low tension plank is a modification of the RKC plank by Jordan Syatt. Hit play on the video to watch him explain why he think it's better (or at least different) than the standard RKC plank. Click here for YouTube tutorial video.

RKC Plank Intermediate / Abs and Core / No equipment / Static

Many personal trainers swear on the effectiveness of the RKC plank and for good reason: it drastically increases abdominal strength while creating total body tension at the same time.

Click here for YouTube tutorial video.

Hanging Ab Kickouts Intermediate / Abs and Core / Playground / Dynamic This ab exercise is very similar to a hanging leg raise. However you will be suspending yourself vertically with parallel bars. Instead of bringing your feet up and down on the transverse plane, you are extending your feet out in front of you. This will require more core stability than your average ab exercise. This is also a good exercise for building up strength and stability needed to do front levers. Keep the core tight and engaged, while controlling the movement. Click here for YouTube tutorial video.

Hanging Sit Ups Intermediate / Abs and Core / Playground / Dynamic

This is an intermediate to expert level exercise which focuses on your abdominal muscles. To do this exercise you need one or two bars firmly placed above your height. Now grab the bar and pull your legs over it so that your knees are over the bar and you can hang on the bar. If you use two bars, place each of your legs on one bar. Your knees should be bent over the bars. Now hang with your head straight down and keep your arms crossed. Next, try to bring your head towards each of your knees, one by one. Once you bring up your head towards one knee, hang your body back straight and repeat. Click here for YouTube tutorial video.

Sprinter Sit Up Intermediate / Abs and Core / No equipment / Dynamic

The sprinter sit up is a good bodyweight core exercise. First lay down on your back. Next, put your arms perpendicular to the ground. Now bring one knee up and move the opposite arm towards it. Do the same for the opposite leg and arm. The upper part of your body should move away from the ground when your knee and arm come close. Click here for YouTube tutorial video.

V Up Intermediate / Abs and Core / No equipment / Dynamic

This is an intermediate to advanced level exercise. First, lay down on your back. Bring your arms above your head. Bring the top of your hands together. Now move up the hands and legs and touch above the tows with your hands. Then return to the beginning position, but don’t rest your hands and legs completely on the ground. Click here for YouTube tutorial video.

Frozen V Sit On Ground Intermediate / Abs and Core / No equipment / Static

In this exercise, you will keep your body in a V position for as long as you can. First lay down. Now bring your hands towards your knees. Your legs should be above the ground, while your knees are slightly bent or straight. Click here for YouTube tutorial video.

Bottoms-up Intermediate / Abs and Core / No equipment / Dynamic

Start by lying on the floor on your back. Let your legs be straight and your arms positioned right by your side. Now tuck your knees towards your chest by flexing the knees and hips. While at this position, extend your legs just directly above you and let them be perpendicular to the ground. Raise your glutes above the ground by rotating and elevating your pelvis. Then return to the starting position after a brief pause. Click here for YouTube tutorial video.

Side Jackknife

Intermediate / Abs and Core / No equipment / Dynamic

This works your oblique especially well. Lie on the side and place your left leg over the right leg. Let your right hand be in comfortable position as you clasp your left hand behind your head. As you crunch with the oblique, bring the left leg and torso towards one another. Squeeze them for a while, and then return to the position you started in. Click here for YouTube tutorial video.

Seated Scissor Kick Intermediate / Abs and Core / No equipment / Dynamic

This exercise mainly focuses on working the abdominals. Start with your back pressed firmly against the floor or an exercise matt. With the palms of your hands facing the floor, extend your arms fully. Raise your legs a little off the ground and slightly bend your knees. Whilst exhaling contract your abs, then kick both legs outwards, opening in the motion of a pair of scissors. Bring your legs back into the central position and cross them over each other. Alternate between these two moves and ensure your abdominals are contracted continually. Alternatively you can move your legs simultaneously in an up and down motion as demonstrated in the video. Click here for YouTube tutorial video.

Kneeling Ab Wheel Rollout Intermediate / Abs and core / Ab wheel / Dynamic

Start in a kneeling position and slowly stretch out your arms whilst rolling the ab wheel in front of you. To ensure you are focusing on your core, you need to make sure that there is no rounding in your back and that your hips and glutes are the first thing moving forward. Once you feel yourself

shaking or you cannot stretch any further or lose the tightness in your core, bring the wheel back. Click here for YouTube tutorial video.

Windshield Wiper Advanced / Abs and Core / Pull up bar / Dynamic

The windshield wiper is one of the most difficult ab and oblique exercises you can do while hanging from a pull up bar. It's certainly an effective exercise, but it is NOT for beginners. Watch this video by Scooby to make sure you know when you're ready to start practicing it and what common mistakes you should avoid. Click here for YouTube tutorial video.

V-Sit Advanced / Abs and Core & Arms / No equipment / Static

Once you're comfortable doing the L-sit it's time to transition to the more advanced V-sit. It's a brutal exercise that's going to strengthen your core and arms and help with your stability. Don't worry if it takes you months or even years to reach this level. Click here for YouTube tutorial video.

Dragon Flag Six Pack Training Advanced / Abs and Core / Household items / Dynamic

Dragon fly six pack training is an advanced exercise that targets your torso. To do this exercise you need to lie on a bench with your head at one edge. Now grab the side above your head with your hands and pull your legs and the lower part of your body upwards while keeping the legs and body in a straight line. The only part of your body touching the bench should be your shoulders, neck and some part of your upper back. Once you pull your legs upward, move them apart or up and down one after another. Click here for YouTube tutorial video.

Superman Pushup Advanced / Abs and Core & Shoulder / No equipment / Dynamic

To do this exercise, lie down on your belly and spread your hands and legs along the straight line of your body. Now do the push ups by only putting your weight on the toe tips of your leg and palms of your hand. Your body must remain straight and above the ground. Click here for YouTube tutorial video.

Standing Ab Wheel Rollout Advanced / Abs and Core / Ab wheel / Dynamic

This is an advanced version of the kneeling ab wheel rollout. But instead of putting your knees on the floor, you start from a standing position and your knees never touch the ground while you roll the ab roller forward. Stretch your body as far as possible. Do not keep your arms folded. Note that your body must remain elevated from the ground. Roll back to the starting position. Click here for YouTube tutorial video.

Dynamic L Seat Advanced / Abs and Core & Arm / No equipment / Dynamic

The dynamic version of the L seat focuses on the triceps and core. Place your hands flat on the floor with your legs straight out in front of you. Lift yourself up until all of your weight is on your hands. While holding yourself up in this position, cross your ankles left over right and then right over left. Click here for YouTube tutorial video.

One Arm Standing Rollout Skill Training / Abs and Core / Ab wheel / Dynamic

Ross Enamait does an excellent demonstration on how to progress for the single arm standing rollout with the ab wheel. Although I consider this

exercise skill training (i.e: not at all required for getting the body you want), Ross almost makes it look easy. If you want to impress everyone you know with this exercise, his tutorial is a must watch. Click here for YouTube tutorial video.

Towel Row Beginner / Back / Household items / Dynamic

The great thing about this calisthenics exercise is that all you need is a towel and a door and you're ready to hit your back muscles hard. By varying the height of your squat and how you position your arms you can work your lats from different angles. Overall this is a great technique to train your back with just your body weight and no equipment. Click here for YouTube tutorial video.

Inverted Row Beginner / Back / Household items / Dynamic

The standard version of the inverted bodyweight row is fairly easy, but as Jeff from Athlean-X demonstrates you can make it more challenging quickly (like doing it with a single arm). Technically you don't need any equipment to do it other than a horizontal bar, but if you can't find anything like that at home then try using a table as shown here. Click here for YouTube tutorial video.

Hyperextension Without Bench Beginner / Back / Household items / Dynamic

Tip: this video shows how to do this exercise on the floor, but here you can check out how to do it on a regular bench. Glide yourself to the edge of a flat bench and continue till your hips hang at the edge of the bench. Cross arms and keep your body straight. Continue

to bend to the front slightly from waist to the best of your ability and ensure your back remains flat. Breathe out when you perform this motion. Continue to move downward until you feel a nice stretch at the hamstring or until you almost touch the floor. Bring your torso to the original position and repeat. Click here for YouTube tutorial video.

Chin Up Intermediate / Back & Arm / Pull up bar / Dynamic

The chin up is like a standard pull up, but with your palms facing yourself (it's also called an underhand pullup for this reason). It's a classic exercise for training your back, shoulders and biceps (and/or other muscle groups depending on how you do it). Since chin ups train the upper body very effectively and can't be easily replaced by other exercises I suggest you try to incorporate them into your workouts. Click here for YouTube tutorial video.

Superman Intermediate / Back & Butt / No equipment / Dynamic

The superman exercise is where you lay down on the floor and raise your arms and legs at the same time. Although it's not very difficult, I'd rather call it intermediate than easy. It's great for strengthening your core, lower back and glutes. Click here for YouTube tutorial video.

Doorway Row Intermediate / Back / No equipment / Dynamic

The doorway row lets you train your upper back without any equipment. If you're gonna do it with just one arm then it's not an easy exercise, but if you hold on to both handles of a door and use two arms then it's relatively simple.

One thing I found is that you need relatively high number of reps to make this an effective bodyweight exercise, but other than that it's a very creative workout. Click here for YouTube tutorial video.

Feet Elevated Inverted Row Intermediate / Back & Chest / Household items / Dynamic

If standard bodyweight rows become too easy, you can make them more challenging by doing the exercise with your feet elevated. If you can't find anything like a horizontal bar at home to do this exercise then use a table as shown here. Click here for YouTube tutorial video.

Side to Side Pull Up Intermediate / Back & Arms / Pull up bar / Dynamic

The side to side pull up is an intermediate exercise that's great for training your arms and back. Don't worry if you can't do it perfectly on your first try, it takes some practice to get the form right. Click here for YouTube tutorial video.

Walking Pull Up Intermediate / Back & Arm / Playground / Dynamic

This is an intermediate to expert level exercise and focuses on the back and biceps. This is best done on a playground that has the bars meant for children to walk across with their hands. Start at one end. Have one hand on each of the first two bars and do a pull up. Take one hand and move it to the next bar. Do a pull up. Take one hand and move it to the next bar. Do a pull up. Take the hand that you did not move and move it to the bar your other hand was originally on. Do a pull up. Proceed like this until you reach the end opposite of where you started. Click here for YouTube tutorial video.

Archer Pull Up Intermediate / Back & Arm & Shoulder / Pull up bar / Dynamic

This is an intermediate level exercise and it focuses on your back and shoulders. This is done on a standard pull up bar. When you pull yourself up, pull your body towards your left hand. Go back to the starting position. On the next pull up, pull your body towards your right hand. Return to your starting position and repeat. Click here for YouTube tutorial video.

L Pull Up Intermediate / Back & Arm & Abs and Core / Pull up bar / Dynamic

In this form of the pull up (which hits your back, biceps and abs) your legs need to be pulled up and kept parallel to the floor. Keep your legs in this position throughout the exercise. Pull up and drop down as normal. Click here for YouTube tutorial video.

Gorilla Chin Crunch Intermediate / Back & Arm & Abs and Core / Pull up bar / Dynamic

Using underhand grip, hang on a chin-up bar a bit wider than the width of your shoulders. Bend knees at 90 till thighs are parallel to the ground with calves remaining at perpendicular position. Crunch your knees up as you exhale and pull yourself up. Do this till your knees are at the same level with chest. If your nose reaches the level of the bar stop going up. Slowly return to your starting position. Click here for YouTube tutorial video.

Scapular Pull Up Intermediate / Back / Pull up bar / Dynamic

This exercise works on the trapezius muscles. Turn your hands so that your palms are directed downwards and hold the bar tightly, with your arms just over shoulder width apart. Pull yourself up slightly above the floor so you are hanging off the ground. Depress your shoulders in a reverse shrugging motion and slowing raise yourself a few inches, without using your arms for assistance. Hold this position for a few seconds; then slowly return yourself to the hanging position and repeat. Click here for YouTube tutorial video.

Wide Pull Up Intermediate / Back & Shoulder / Pull up bar / Dynamic

Grip the bar with your palms facing away from your body and your arms positioned just over should width apart. Fully extend your arms allowing them to hang in an extended position. Keep your shoulders down and push yourself up above the pull up bar ensuring that your chest is up and your shoulders are held back. Hold yourself in this position for a couple of seconds to improve the strength of your back, shoulders and bicep muscles. Then lower yourself back down into the starting position. Click here for YouTube tutorial video.

Close Grip Pull Up Intermediate / Back & Arm & Shoulder / Pull up bar / Dynamic

This exercise puts the emphasis on your lats, biceps and shoulders. Grab the bar with your arms held parallel to the width of your neck and ensure that your palms are facing inwards. Pull yourself above the bar, just past your chin, so that the back of your hands are nearly touching your chest. Hold for a couple of seconds and return to the starting position whilst focusing on contracting your laterals. Make sure you watch the video to avoid some common mistakes. Click here for YouTube tutorial video.

Swan Pull Up Intermediate / Back / Pull up bar / Dynamic

Grip the bar tightly and allow yourself to hang, with your palms facing away from the body. As you pull up, push your chest forward so that your head is on the opposite side of the bar to your arms. Whilst performing this motion ensure that your legs are pushed backwards and held at a 45 degree angle to the rest of your body. Hold the position for a few seconds then return yourself to the starting position. Click here for YouTube tutorial video.

Advanced Bodyweight Rows Intermediate / Back & Chest & Shoulder & Arms / Playground / Dynamic

Using a set of parallel bars, grip the bars with your hands facing inwards and pull your legs upwards, so that your body is facing outwards and your back is perpendicular to the ground. Keep your body as vertical as possible and lift yourself up and down. It is vital to stay in a vertical position whilst performing this movement as there is a risk of damaging your muscles with the bad form. Click here for YouTube tutorial video.

Full Bridge Intermediate / Back & Shoulder & Arm / No equipment / Static

Start by lying with your back on the ground. Place your hand besides your head and allow the fingers to point towards your toes. Bring your hip upward as you round your back and continuously squeeze your butt, leg muscles and ab. Push yourself through your shoulders, making sure that your body is in a good stretch. Breathe deeply and remain like that for a second, then lower back to the ground.

Click here for YouTube tutorial video.

Bridge Pushup Intermediate / Back & Shoulder / No equipment / Dynamic

Start by lying face up on the ground. Bring your feet in close to your butt. With fingers pointed down to your toes, put your hands in the same level as your head. Use your arms and legs to lift your body up. Then bring your body down some inches and extend it up again. Click here for YouTube tutorial video.

Pull Up Intermediate / Back & Arm / Pull up bar / Dynamic

Pull ups are one of the most efficient body weight exercises in the world for increasing your strength in your back, shoulders and arms. If you can't perform even just one pull up, this tutorial by Scooby is a must-watch. Pull ups are among the most powerful weapons in the arsenal of calisthenics trainers, so I think you should definitely include them in your workouts. Click here for YouTube tutorial video.

Pull Up Hold Intermediate / Back / Pull up bar / Static

This exercise enhances the development of the muscles in the upper back. To achieve this move, place both hands (facing away from the body) on the bar. Grip the bar tightly with your hands shoulder-width apart. Begin to pull yourself up over the bar whilst finding your centre of balance and tightening your core muscles. When your chin is above the pull up bar, hold yourself in this position. As this is an isometric exercise, focusing on breathing is vital to achieve the most effective form. Click here for YouTube tutorial video.

Muscle Up Advanced / Back & Arm & Shoulder & Chest / Playground / Dynamic

This is a combination of two movements: a pull up along with a dip. It is great for strengthening all your upper body muscle groups. Basically the goal of this exercise is to get from "below the bar" to "above the bar" in one fluid movement. You will achieve this by generating enough momentum as you pull yourself up. At the top of the pull up, you will try to hoist yourself up by performing a dip. In this video Oskar does a perfect demonstration about how this looks in real life. Click here for YouTube tutorial video.

Iron Cross Advanced / Back & Chest & Arm & Shoulder / Gymnast rings / Dynamic

This exercise is of advanced level. To do this you need to have rings hanging somewhat above your body height. You should have someone to pull you up so that you can grab each of the rings with each of your hands. Keep your hands straight and horizontal. Your body should hang vertically. The hanging posture will be such that your body will remain in a “T” shape. It is a hard position to hold on for long. Click here for YouTube tutorial video.

Clapping Pull Up Advanced / Back & Arm / Pull up bar / Dynamic

The clapping pull up is an advanced pull up routine. To start this exercise, stand beneath the bar. Then jump and grab it with your two hands. While hanging to the bar pull your whole body up by bending your arms. Your body should be pulled up to a level where your shoulders are above the bar height. Once you have pulled up your body to this position, release your grip of the bar and clap with your hands. Before you fall gown grab the bar again with your hands and continue the process again. Click here for YouTube tutorial video.

Tiger Pushup Advanced / Back & Shoulder & Arm / No equipment / Dynamic

The tiger is somewhat harder than a normal push up because of the different hand position. Instead of putting your hands as in a normal push up, you should keep both your palms ahead in such a way that they touch each other. The fingers should be pointed inwards so that they touch at the tips. Go up and down in this position. Click here for YouTube tutorial video.

Ice-Cream Maker Advanced / Back & Shoulder & Abs and core / Playground / Dynamic

This exercise focuses on building strength within your upper back. To start, grip the pull up bar with your hands, ensuring that they are spaced just wider than your shoulder width. Begin with the pull up motion making sure that your body is kept rigid. Whilst descending keep your arms extended, your hips elevated and your abs flexed. Ensure that your hips and shoulders are parallel with the ground, point your toes and rotate back and forth, to complete this motion. Click here for YouTube tutorial video.

Reverse Hyperextension Elbow Lever Advanced / Back & Arm / No equipment / Dynamic

Whilst kneeling, bring your elbows in towards your navel with your hands pointing out in opposite directions, positioning your arms a bit closer than shoulder width apart. Bring your body weight forward to rest on top of your elbows, lifting and extending your legs so they are wider than shoulder width apart and your feet are pointing towards the floor. Find you balance point with both legs flexed, contract your glutes, pushing your toes away from your hands and lift your legs up so your body and your legs are parallel to the ground. The aim is to slowly extend this movement by bringing your legs higher above the ground and whilst descending, only allowing the tips of your toes to touch the floor before the next repetition. Click here for YouTube tutorial video.

Back Lever Leg Raises Advanced / Back & Arm & Abs and core / Playground or Gymnast Rings / Dynamic

Tuck your legs in and invert yourself so that your arms are positioned behind your back and your chest is pushed forward. Keep your torso vertical, with your legs hanging at a 90 degree angle. The aim is to bring your legs parallel to your torso, whilst keeping your core muscles tightened. This requires quite a lot of space, so you'll either need gymnast rings or a playground for this exercise. Click here for YouTube tutorial video.

Back Lever Pullup Advanced / Back & Arms / Playground / Dynamic

Get into the back lever position and try to pull yourself up as many times as possible. Focus on your back muscles to make this a really effective lat workout. If this exercises is too difficult for you from a standard back lever, try it first with your legs tucked in. Click here for YouTube tutorial video.

Hindu Pushup on Wall Advanced / Back & Shoulder & Arm / No equipment / Dynamic

This is a very hard push up to do. Start at a position where your hands should bear all the weight of your body while your toes touch a wall behind you. The middle part of your body should be bended up. Now, bend your body down and move your head above as far as possible. (This is basically a divebomber with feet on the wall. ) Click here for YouTube tutorial video.

Hi Fly Back Clap Skill Training / Back & Arm & Shoulder & Chest / Playground / Dynamic

In this advanced level skill training exercise you pull up your body with enough force and momentum so that you have time to clap once behind your back. I recommend you grab some popcorn and watch this guy do the work; I don't actually recommend you give this a try. Click here for YouTube tutorial video.

Side Lying Clam Intermediate / Butt / No equipment / Dynamic

This hip stability exercise looks easy, but it takes the right technique to make it effective, that's why I placed it in the intermediate category. Watch the video to make sure you do it right. Click here for YouTube tutorial video.

Glute Bridge Beginner / Butt & Leg / No equipment / Dynamic

The glute bridge is a great beginner level exercise for training your glutes and hamstrings. Click here for YouTube tutorial video.

Shoulder Elevated Glute Bridge (Or Hip Bridge) Intermediate / Butt & Legs & Abs and Core / Household items / Dynamic

The shoulder elevated hip bridge is an improved version of the standard glute bridge. You can do it with your body weight only or add more weight

on your hips to make it even harder as shown in the video. Use any suitable household item for the elevation. Click here for YouTube tutorial video.

Single Leg Glute Bridge Intermediate / Butt & Abs and Core / No equipment / Dynamic

If you're looking for something more advanced than the standard glute bridge, look no further. It's also a great movement for improving your stability. Click here for YouTube tutorial video.

Falling Tower Exercise Intermediate / Butt & Leg / No equipment / Dynamic

The falling tower exercise is basically for your quads and glutes. Bend your knees and keep your body straight. Then lean back as far possible (the farther you lean, the more advanced the exercise). You can put a chair behind you for . When your head touches the chair, you will understand that you have leaned back enough. Click here for YouTube tutorial video.

Wall Sit Beginner / Leg / No equipment / Static

The wall sit is an easy, beginner friendly thigh exercise. Personally, I don't do it because it's not really effective for me, but if more complex thigh exercises are too difficult for you then it's a perfect way to get started. Click here for YouTube tutorial video.

Sumo Squat Beginner / Leg / No equipment / Dynamic

The sumo squat is like a regular squat but you have to do it with your legs spread wider apart. It's a great movement for working out your inner thighs or adductor muscles. Also, it doesn't require any equipment and is 100% newbie friendly. Click here for YouTube tutorial video.

Air Squat (Bodyweight Squat) Beginner / Leg / No equipment / Dynamic

The standard body weight squat (also known as the air squat) is the classic calisthenics exercise for upper leg training. It's not a difficult move, but it can help you build real strength and muscle. Personally, I don't like doing squats of any kind because I can't do them without my knees hurting. Still, they are head and shoulders the best leg exercises. The great thing is, if you do them with your body weight only then they do far less damage to your knees than weighted squats. Click here for YouTube tutorial video.

Step Up to Chair Beginner / Leg & Butt / Household items / Dynamic

The step up to a chair or bench exercise is great for improving balance and posture and it's also a great way to work out your quadriceps and glutes. If you find the standard body weight squat boring or too easy, the step up exercise can help you add some variety to your lower body workouts. Click here for YouTube tutorial video.

Lunge Beginner / Leg & Butt / No equipment / Dynamic

The lunge is a well known exercise for training your butt and upper leg muscles. I find it easier on the knees than a full blown squat, but in my experience it can be just as effective. I highly recommend you incorporate it into your workouts. Click here for YouTube tutorial video.

Forward Lunges Beginner / Leg & Butt / No equipment / Dynamic

The forward lunge is a dynamic version of the static lunge. In this case you can alternate your legs to train both of them at the same time. It's more advanced than the static lunge, but it's still fairly easy and safe for beginners to try (in my opinion - I'm not a doctor!). Click here for YouTube tutorial video.

Reverse Lunge Beginner / Leg & Butt / No equipment / Dynamic

The reverse lunge is basically an inverse forward lunge (also called a rear lunge). All you have to do is step backwards into a semi-squatting position. If you do it right, this exercise will work your glutes, butt and upper leg muscles. The above video encourages the use of dumbbells, but the reverse lunge is effective with just your body weight, too. Still, if you find it too easy, you can hold anything in your hands to make it more difficult. Click here for YouTube tutorial video.

Pistol Box Squat Beginner / Leg / Household items / Dynamic

The pistol box squat is an easier version of the one legged pistol squat. Instead of doing a full-motion one legged squat, you sit down on a chair at the lowest point of the exercise.

While it's far easier than a full-motion pistol squat, it's still a very effective exercise for training your legs and improving your ankle stability. Click here for YouTube tutorial video.

Donkey Kick Beginner / Leg & Butt / No equipment / Dynamic

The donkey kick is known as a glute toning exercise, but it's great as part of your lower body training routine, too. Also, don't make the mistake to think this is a "women's exercise", it's just as effective for men. Click here for YouTube tutorial video.

Bodyweight Romanian Deadlift Beginner / Leg / No equipment / Dynamic

If you can't perform the one legged RDL, this is a great exercise for progression. Basically, all you have to do is bend forward and then come back up. Super beginner friendly! Click here for YouTube tutorial video.

Jump Squat Beginner / Leg / No equipment / Dynamic

This exercise can be performed by a beginner and targets the upper legs and calves. To do this exercise you start by squatting and touching the floor between your legs with your fingers. Then you will jump up and reach towards the ceiling at the same time. As you come down, you will return to your starting position. Try to not stay down but return back to jumping up as quickly as possible. Click here for YouTube tutorial video.

Lateral Jump Beginner / Leg / No equipment / Dynamic

This particular exercise is good for beginners and focuses on your upper legs and calves. To do this properly, you need something to jump over. A bar or something similar about six to eight inches off of the ground would be ideal. You will start by standing with the bar either on your left or your right. You will be jumping over this from side to side. The higher the object you jump over, the more effective (and the more difficult!) the exercise is. Click here for YouTube tutorial video.

Squat To Chair Beginner / Leg & Butt / Household items / Dynamic

First stand in front of a chair (at least 12 inches from it). Now cross your hands on the front. Your elbows should remain parallel to the ground. Now bend your knees and move down to sit on the chair. But don’t completely sit. Just let your body touch the chair and stand back up to the starting position. This is an excellent beginner level quadriceps and glute exercise. Click here for YouTube tutorial video.

Bulgarian Split Squat Intermediate / Leg & Butt / Household items / Dynamic

The primary muscles you're going to be using with the Bulgarian split squat are the quads, glutes and inner thighs. It will also improve your balance and engage your hamstrings and calves as stabilizer muscles. Personally, I'm a big fan of this workout as it can be very effective without requiring too many reps. Click here for YouTube tutorial video.

Skater Squat Intermediate / Leg / No equipment / Dynamic

This squat is an intermediate version of the one legged squat. Other than working your leg muscles like crazy, it will also help you improve your balance. Personally, I like doing the skater squat instead of more advanced one legged squats because it doesn't put so much strain on my knees. However, it might be a different case for you so I recommend you give other exercises a try before committing to any one movement. Click here for YouTube tutorial video.

Shrimp Squat Intermediate / Leg / No equipment / Dynamic

The shrimp squat is basically an intermediate one legged squat where you keep your other leg behind your back. (You can either hold the other leg with your hands or just keep it there.) It's not an easy exercise and if you have knee problems I don't advise you to try this, but it can be an effective part of some people's leg workouts. Click here for YouTube tutorial video.

Single Leg Romanian Deadlift Intermediate / Leg & Butt / No equipment / Dynamic

The single leg Romanian deadlift is not a newbie friendly exercise because you need to master the right technique before you can do it effectively. Otherwise it's a very useful movement for training your upper leg, glutes and hamstrings. Click here for YouTube tutorial video.

Single Leg Shoulder Elevated Hip Thrust Intermediate / Leg & Abs and Core / Household items / Dynamic

This video demonstrates 3 versions of the single leg hip thrust. Watch the entire video to understand the role of elevating your shoulders. Click here for YouTube tutorial video.

Shoulder and Feet Elevated Hip Thrust Intermediate / Leg & Butt & Abs and Core / Household items / Dynamic

The most effective version of the hip bridge or hip thrust is the one with the biggest range of motion. That's why raising your feet and shoulders is so important. You just need to find two solid objects at home upon which to place your feet and back and you're ready to rock. Tip: You can do it with just one leg to make it even more difficult. Click here for YouTube tutorial video.

Tuck Jump Intermediate / Leg / No equipment / Dynamic

This exercise should only be done by those within the intermediate to expert range. It allows for cardio and targets the upper legs. To get into position you will need to squat with your butt below your knees. You will jump up and attempt to bring your knees as close to your chest as possible. When you land you will be back at the starting position. Repeat as needed. Click here for YouTube tutorial video.

Skater Jump Squat Intermediate / Leg / No equipment / Dynamic

This is an exercise that is good for those in the beginner to intermediate categories and it focuses on the upper legs and the back of the legs. To do this exercise, you will jump from one leg to the other. Try to put as much space between your landing areas as you can. Repeat this by jumping back and forth for as long as you can. Click here for YouTube tutorial video.

Jumping Lunge Intermediate / Leg & Butt / No equipment / Dynamic

If you're looking for a vigorous move that shapes your legs and butt, then the jumping lunge is a perfect exercise for you. Start by standing straight and ing your feet together. Make sure to keep your abs tight but not too stiff. Now position yourself into a lunge stance making sure that your back knee is scarcely touching the ground. Your shoulders and hips should be over your rear knee. Now push up your legs and jump in the air while moving your legs in a scissor motion and land with your other foot forward. Click here for YouTube tutorial video.

Around The Clock Lunges Intermediate / Leg & Butt / No equipment / Dynamic

Start by standing straight. Your left leg will be kept stationary. 1. First you need to move your right leg forward. Bend both the legs at the knee and move your body down. Keep your upper body straight. 2. Next you will do the same in a sideways position, to the right. 3. Then move your left leg similarly to the back. 4. And lastly, to the left. While doing the backward movement, make sure that the knee of your right leg remains behind your tow. Otherwise there will be extra pressure on the right knee. You can do this for the other leg too. Click here for YouTube tutorial video.

Curtsy Lunges Intermediate / Leg & Butt / No equipment / Dynamic

Curtsy Lunges are a very good exercise for the legs and butt. This will give the legs a better shape. Start by standing straight. Now slide your right leg behind your left leg and move your body down by bending the knees a bit. Next, do the same for the other leg. You can try hopping a little bit too. Click here for YouTube tutorial video.

Squat Reach Jump Intermediate / Leg / No equipment / Dynamic

The squat reach jump is an exercise that combines squats and jumping (daa!). First, put your body in a squat position and touch the ground with one hand. Then jump and turn your body to the other direction. You should land in a squat position. Touch the ground with one hand again. Keep the upper part of your body straight. Click here for YouTube tutorial video.

Double leg butt kick Intermediate / Leg / No equipment / Dynamic

Start by standing erect while you slightly bend your knees. Squat a small distance quickly while you continue to flex the knees and hips and then quickly jump for utmost vertical height. Flex your knees and try to touch your buttocks as you tuck your heels while you go up. Land with partially bent knees to absorb the impact with your legs.

Click here for YouTube tutorial video.

Alien Squat Intermediate / Leg & Butt / No equipment / Dynamic

Put your legs in a wide stance position with your toes a bit pointed outwards and your knees bent slightly. Fold your arms in front of your shoulders. Make sure your neck remains natural and your back is straight. Get into a wide squat position and jump up while bringing your toes a bit upwards and outwards. As you fall back, assume the starting wide squat position again. Click here for YouTube tutorial video.

Pistol Squat Advanced / Leg / No equipment / Dynamic

The pistol squat is a version of the one legged squat where you hold one leg parallel to the floor while doing a squat on the other leg. It's a great exercise for strengthening your thighs and improves flexibility and balance as well. Personally, I don't like doing one legged squats of any kind because of knee problems. But if your knees don't hurt and you want something more advanced than the regular squat then they can be a great lower body exercise. Click here for YouTube tutorial video.

Russian Leg Curl Advanced / Leg & Butt / No equipment / Dynamic

If you're looking for a crazy effective exercise for training your quads, glutes and hamstrings then you've just found it! Although it's an advanced motion, it's worth practicing because it can work wonders on your upper leg strength. Click here for YouTube tutorial video.

One Leg Jump Squat

Advanced / Leg / No equipment / Dynamic

This a movement that is expert level and gives intense concentration to the upper legs and the back of the legs. To do this, stand on one leg. Bend your leg and go straight down as far as you can go. Keep the other leg off of the floor. Go back up and jump up off of the ground. Click here for YouTube tutorial video.

Calf Raise Beginner / Calf / No equipment / Dynamic

The calf raise is a self explanatory exercise. It's the most popular movement for - you guessed it - training your calves. If standard calf raises are too easy for you, you can try the one legged calf raise or hold some weights in your hands while doing the exercise. Personally, I'm a big fan of this workout and you'll be a fan too if you don't want to neglect your lower legs. Click here for YouTube tutorial video.

Ankle Hops Beginner / Calf & Leg / No equipment / Dynamic

Doing double leg ankle hops as a plyometric exercise is a great way to train your calves and improve your quickness and explosiveness. Even professional athletes and basketball players use it, so there's no reason why you should exclude it from your workouts. Click here for YouTube tutorial video.

Squatting Calf Raise Intermediate / Calf / No equipment / Dynamic

The squatting calf raise is a relatively easy exercise where you do normal calf raises in a squatting position. It's a great movement to add some variety to your lower leg training and doesn't require any equipment. Click here for YouTube tutorial video.

Single Leg Calf Raise Intermediate / Calf / No equipment / Dynamic

The single leg version of the standard calf exercise can help you build stronger legs and it's not even that difficult. Personally, I love this exercise because it's a great way to progress your calf training if two legged raises are no longer a challenge for you. Click here for YouTube tutorial video.

Donkey Calf Raises Intermediate / Calf / Household items / Dynamic

The donkey calf raise is one of the most powerful exercises you can perform to train your calves. Contrary to popular belief, you don't necessarily need a machine for this. If you have a sturdy chair to your weight and something to stand on (ex.: some big books) while performing the exercise, you're good to go. Click here for YouTube tutorial video.

Inchworm Beginner / Full body / No equipment / Dynamic

The inchworm is basically a core warm up exercise, but you can also use it as part of your shoulder routine. It's pretty beginner friendly: all you have to do is bend over and walk with your hands as far away from your legs as you can, then walk back. Click here for YouTube tutorial video.

Crocodile Crawl Beginner / Full body / No equipment / Dynamic

The crocodile crawl is performed in the push up position on the ground, but it incorporates the crawling aspect. Doing a push up, place one hand ahead of the other; lower yourself, then place the next hand ahead. Allow your legs to follow this same pattern, lifting one ahead of the other towards your hip and repeat. This is great for upper body strength and for core strength building. Click here for YouTube tutorial video.

Mountain Climber Beginner / Full body / No equipment / Dynamic

To perform the mountain climber, place yourself into a push up position with your arms straight upon the floor. Next, draw one knee in without lifting up your hips. Next time alternate your legs and repeat this pattern swiftly. The mountain climber is a full body workout that strengthens all muscles from your triceps, biceps and obliques to hamstrings, so it can be a vital part of your calisthenics workout. Click here for YouTube tutorial video.

Groiner Beginner / Full body / No equipment / Dynamic

Start the exercise while you are in pushing position on the ground. With the help of one leg, simply jump to the front and land with one of your feet being placed close to your hand while simultaneously pushing the other leg backwards. Make sure your head is up as you do this. Repeat the movement on the other side. Click here for YouTube tutorial video.

One Legged Burpee Intermediate / Full body / No equipment / Dynamic

You may be familiar doing regular burpees easily with both feet on the ground. However, if you’re looking for an ass-kicking and a challenge, this is one movement to do. Keep one foot slightly bent behind your body. Perform a burpee by lowering yourself down to the ground and catch yourself with both hands. Immediately jump up into the air. Do a set for each leg. Click here for YouTube tutorial video.

Knee to Chest Pushup Intermediate / Full body / No equipment / Dynamic

The knee to chest pushup targets mainly your upper body muscles, but also your abdominal muscles and legs. To start with this exercise, get into a regular pushup stance. Lower yourself all the way down and then all the way up and bring your knee to your chest. Then repeat the same pushup but this time, bring the opposite knee to your chest. Do the same over and over again and you'll get excellent upper body and abdominal muscles. Click here for YouTube tutorial video.

Leg Kick Pushup Intermediate / Full body / No equipment / Dynamic

Leg kick push-ups strengthen your arms and reflex your leg muscles as well as your inner thighs.

To start, take up the regular pushup position. Lower yourself until your chest is almost touching the ground while bending your arms. As you lower yourself, kick one leg out on the side. Keep your legs straight and your toes pointing in the direction of your head. Bring your torso back up as you pull back your leg. Alternate legs for each repetition. Click here for YouTube tutorial video.

Explosive Push Up Jacks Intermediate / Full body / No equipment / Dynamic

Start at a push up position keeping your feet together. Next push your body up and move your feet apart. You should move them as far as possible. Also, at the same time, move your hands forward as much as possible. Click here for YouTube tutorial video.

Tornado Pull Up Intermediate / Full body / Pull up bar / Dynamic

This exercise encomes the trunk rotation and leg movements with the standard pull up. Start with your arms just over shoulder width apart and allow yourself to hang off the bar with your palms facing outwards. Then as you pull up, mimic the movement demonstrated by Mike in the video. On the second movement, pull yourself up whilst crossing your leg so your forehead rises above the bar. Repeat on both sides, alternating the side which you pull up on. Click here for YouTube tutorial video.

Back Lever Advanced / Full body / Playground / Static

This is a badass gymnastics movement which requires great body stability and works all upper body muscles along with the core. Start by grabbing the bar and performing an upside down tuck by bringing your knees towards your chest. You will flip yourself over while hanging from the bar. Basically

your arms will be holding you backwards. Straighten out your body by bringing your lower body parallel to the ground. This exercise requires practice and training. Other regressive movement such as the skin the cat should be practiced before going on to this. Read my full back lever tutorial here to get started. Click here for YouTube tutorial video.

360 Pushup Advanced / Full body / No equipment / Dynamic

Body tricking meets the advanced plyometric push up. This will require great athletic coordination. Begin by getting into normal push up position. Push yourself off the ground. Immediately tuck with one arm under you and perform a rotation of your body. Do this by driving your entire body into a corkscrew movement. Your feet will rotate as well. Click here for YouTube tutorial video.

Human Flag Bicycles Advanced / Full body / Playground / Dynamic

This is an extreme core strength and stability builder. It combines the bicycle ab movement on the floor with a human flag. To perform this you must know how to do a human flag. As you get into the flag position, kick your feet up into the air and move your knees towards your upper body, like you’re riding a bicycle. Click here for YouTube tutorial video.

Human Flag Pushup Advanced / Full body / Playground / Dynamic

A great amount of core and body control will be needed to perform these. Begin by getting into the human flag position. Leg stance may vary depending on what you’re comfortable with. After that has been established, begin by doing a push up horizontally bringing your chin towards the bar. Keep the lats engaged the whole time doing these. Click here for YouTube tutorial video.

Flying Superman Pushup Advanced / Full body / No equipment / Dynamic

The flying superman pushup aims at strengthening your arms, abs and lower back. It is an excellent full body training movement. To start, take up a typical pushup position. Then lower yourself and push back up with your hands and feet while gradually moving your hands forward in a flying superman stance. Practice and you're good to go. Click here for YouTube tutorial video.

Reverse Planche Advanced / Full body / No equipment / Static

The reverse planche is an advanced level exercise. First, stand straight. Then touch the ground in front of you with your palms. Next, lift both of your legs together so that your body weight remains on your hands. Now, slowly make your lower body vertical to the ground by bending your legs towards your back. Keep your head low during the movement. This can be a very dangerous exercise so don't attempt it without professional . Click here for YouTube tutorial video.

One Arm Hanging Leg Raise Advanced / Full body / Pull up bar / Dynamic

This is an expert level exercise and focuses on your core. Hold onto a pull up bar with one hand. Lift your feet up as high as possible. Attempt to touch the bar with your feet. Repeat. Switch to the other hand as needed. Click here for YouTube tutorial video.

Front Lever Advanced / Full body / Playground / Static

This movement entails bringing yourself parallel to the floor by raising your entire body from the bar. This is great for strengthening the core muscles and your grip. Begin by bringing your knees up and tucking them close to your chest. Slowly and controlled, bring your feet forward from your chest. You may want to practice the first part of the movement and holding your feet tucked towards your chest for a few seconds to get a feel for the exercise. You can see my front lever progression post for a more detailed approach. Click here for YouTube tutorial video.

Front Lever Pull Up Advanced / Full body / Playground / Dynamic

This is an advanced level exercise, often done by gymnasts. You need considerable strength in your core to do this. First grab the lever and hang form it. Next try to pull your whole body up. Your hands must be kept straight and you body should be horizontal with the legs straightened. Once you reach this position try to pull your whole body up by bending your arms, but keep your body rigid and horizontal. Click here for YouTube tutorial video.

Aztec Pushup Skill Training / Full body / No equipment / Dynamic

To perform the Aztec push up, place yourself into the ordinary push up position and lower yourself down. When lifting yourself push with excess force enough to bounce up, lift your leg towards your torso and touch your feet before returning to your original push up position. From a side-on perspective it will look like the letter A, such is the origin of this push up’s name. This exercise is intense on the core and improves fast twitch muscles alongside all muscles strengthened with an ordinary push up. Click here for YouTube tutorial video.

Burpee Back Tuck Skill Training / Full body / No equipment / Dynamic

This gymnastic movement combines a normal burpee and a back flip. Begin by performing a partial burpee by dropping your body onto the ground, pushing yourself up with the hands and getting your body into a half squat position. From here, you will generate enough momentum to do a back flip. Swing your arms backwards and tuck your knees close to your chest while you're mid air. Of course I highly recommend you practice your backflips before progressing to this movement. Also, I consider this "skill training", which means it's not really necessary for building a well chiseled body. It's more of a "let's impress everyone" exercise. Click here for YouTube tutorial video.

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