227 Bodyweight Exercises PDF

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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.
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.

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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Staggered Pushup
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.
Side to Side Pushup

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.
(Double) Thigh Tap Pushup

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.
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.

Archer Pushup
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.
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.
Power Pushup
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.
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.
Pike Pushup
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!
Rotational Pushup
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.
Chest Slap Pushup

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.
Push Up with Toe Tap

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.
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.
Push Up With Cross Leg Kicks

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.

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.)
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.
Slider Pushup
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.
Explosive Full Body Push Up

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.
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.
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.
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.
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.
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.
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.
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 support to create the tension and flex
your back muscles. The support 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.
One Arm Pushup

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.

Feet Elevated One Arm Pushup
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.
One Handed Clap Push Up

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 supporting hand.
Single Arm Elevated Push Up

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.

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.
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.
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
supporting 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.
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

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".
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 joints. Be advised while doing these.
Feet Elevated Pike Pushup

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. Remember: the more inclined the feet are,
the more weight will pass through your shoulders. Lower the top of your
head, while bending your elbows and then push yourself back up.
One Arm Dive Bomber Push Up

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.
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.
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.
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.
Wall-Braced One-Arm Push-Up

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.
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 pass 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 pass 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.

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.
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.
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 support 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.
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.
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.
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.
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.
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.
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.
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
supported.
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.
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.

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, kick-
up against it, and lower yourself to touch the floor with your head while your
feet maintain contact 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.
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.
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).
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.
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.
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.
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.
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.

Push Back Pushup
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.
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.
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.
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 support yourself with clenched fists instead of your palms if
you want to take this to a higher level.
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.
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.
X Pushup
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.
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.

Leaning Tower Pushup
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.
Frog Pushup
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.
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.
Ab Crunches
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.
Side Crunch
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.
Bear Crawl
The bear crawl is a great exercise to improve your shoulder and hip mobility
and strengthen your core.
Bird Dog
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.
Dead Bug
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.
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.
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.
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.
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.
Plank to Pushup
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.
Prone Walkout
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.

Russian Twist
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.
Segmental Rotation
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.
Alternate Heel Touchers

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.

Frog sit-up
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.
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
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.

Side Oblique Crunch
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
supporting 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.
Flutter Kicks
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.
Bicycle Kicks and Crunches

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.
Lying Leg Raises

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.
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.
Oblique Hanging Leg Raises

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.
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.
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.
(Or check out my detailed dragon flag progression tutorial here.)
Hanging Knee to Elbow

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.
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.
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.
RKC Plank
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.
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.
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.
Sprinter Sit Up
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.
V Up
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

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.
Bottoms-up
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.
Side Jackknife
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.
Seated Scissor Kick

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.
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.
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.
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.

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.
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.
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.
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.
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.
Inverted Row
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.
Hyperextension Without Bench

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.
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.
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.
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.
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.

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.
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.
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.
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.
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.
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.

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.
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.
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.
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.
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.
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.

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.
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.
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.
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.
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.
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.
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.
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.
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. )
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.
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.
Glute Bridge
Beginner / Butt & Leg / No equipment / Dynamic
The glute bridge is a great beginner level exercise for training your glutes
and hamstrings.
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.
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.
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 support. When your head touches the
chair, you will understand that you have leaned back enough.
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.
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.
Air Squat (Bodyweight Squat)

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.
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.
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.
Forward Lunges
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!).
Reverse Lunge
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.
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.
Donkey Kick
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.
Bodyweight Romanian Deadlift

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!
Jump Squat
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.

Lateral Jump
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.
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.
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.

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.
Shrimp Squat
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.
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.

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.
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.
Tuck Jump
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.
Skater Jump Squat

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.
Jumping Lunge
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 joining 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.
Around The Clock Lunges

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.

Curtsy Lunges
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.
Squat Reach Jump

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.
Double leg butt kick

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.
Alien Squat
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.
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.
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.
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.
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.
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.
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.
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 support
your weight and something to stand on (ex.: some big books) while
performing the exercise, you're good to go.
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.
Crocodile Crawl
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.
Mountain Climber
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.
Groiner
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.
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.
Knee to Chest Pushup

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.
Leg Kick Pushup

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.
Explosive Push Up Jacks

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.
Tornado Pull Up
Intermediate / Full body / Pull up bar / Dynamic
This exercise encompasses 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.
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.
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.
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.

Human Flag Pushup
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.
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.
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 support.

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.
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.
Front Lever Pull Up

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.

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.
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.

For more epic content on bodyweight
training, nutrition, weight training and
more, visit manvsweight.com

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You may want to

• Getting Started With Bodyweight Training

• How to Learn the Pull-Up

• How to Build Muscle At Home With The Right Training And

• How to Lose Weight At Home With The Right Training And

Now let’s get started!

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

The eccentric chin up is a great progression exercise if you can't yet do a

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

This is a good exercise for those in the beginner to intermediate range. It

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

Triceps Bench Dip

Click here for YouTube tutorial video.

Cobra Triceps Extension

Click here for YouTube tutorial video.

To perform the alligator push up, place yourself in a staggered push up

Bodyweight Biceps Curl

The bodyweight biceps curl is not only a great replacement for

If you used to do dumbbell curls and miss them, this can be a

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

Feet Elevated Pushup

Click here for YouTube tutorial video.

Jack Knife Push Up

The Jackknife push up is performed by placing your arms about shoulders

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

Similar to performing a normal push up, the knuckle push up is performed

Click here for YouTube tutorial video.

Click here for YouTube tutorial video.

Side to Side Pushup

The side-to-side push-up is a variation that targets your triceps with

(Double) Thigh Tap Pushup

Click here for YouTube tutorial video.

Watch this video for the double thigh tap version.

You should be at least at intermediate level before attempting this

Click here for YouTube tutorial video.

This is an intermediate level pushup and focuses on the shoulders, the

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The dragon walk is a good multi-plane movement. Imagine doing a push up

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The pike pushup is a great calisthenics exercise to develop your upper

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T-pushups are a great way to strengthen your shoulders and to some

Position yourself in a typical pushup stance. Your arms should be slightly

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Chest Slap Pushup

This is a beginner to intermediate level exercise and it focuses on the chest

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Push Up with Toe Tap

This is an intermediate level exercise. Start the push up as normally, but

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Knee to Opposite Elbow Push Up

This is another intermediate push up routine. In this push up variant, each

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Push Up With Cross Leg Kicks