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Bodyweight Exercises
Bodyweight exercises are fast, simple, and easy to do when you don't have any other equipment. Perfect for around the house, or on the road as you travel and want to get a quick workout in at a hotel or a rental property.
Air Squat More Info »
Stand with feet shoulder width apart. Bend at your knees until they make a close to 90 degree or less angle. Keep your arms straight out in front of you while doing this.
Difficulty Tiers
Easy
10
Medium
18
Hard
25
Hurt Me
30
Backward Lunge More Info »
From a standing position step one leg back behind yourself and bend it until you knee is nearly touching, or is touching the ground. Step yourself up back into a standing position. Repeat alternating legs.
Difficulty Tiers
Easy
10
Medium
16
Hard
24
Hurt Me
30
Bicycle Crunch More Info »
Lay on your back with both hands behind your head (or touching your ears) and your legs at about a 45 degree angle from your hips. Bend your knees you a roughly 90 degree angle. Now twist your right elbow to your left leg as you pull your left leg in towards your right elbow. Repeat this with opposite hand and leg combinations. Do it as quickly as possible as if you were peddling a bike.
Difficulty Tiers
Easy
14
Medium
20
Hard
30
Hurt Me
46
Bulgarian Split Squat More Info »
Using a low chair or a bench place on foot behind you on the surface with the top of the foot resting on the bench. Bend the forward knee down to a 45 degree angle.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
25
Burpee More Info »
From a standing position squat to your knees and lean forward. Drop to your hands and shoot your legs out behind you into a push-up position. Bend your arms and perform a push-up. Out of the push-up jump back to your feet and do a jumping jack.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
25
Leg Lift More Info »
Lay flat on your back with your feet together, keeping them a few inches off the ground. Keeping your legs straight raise them up in the air until they form a 90 degree angle with your hips. The closer you angle them to your face the more difficult the exercise becomes.
Difficulty Tiers
Easy
15
Medium
25
Hard
50
Hurt Me
66
Mountain Climber More Info »
Start with your palms flat on the ground and legs straight out behind you. Bring one knee up into your chest and pop it back out to its initial position as fast as possible. Do this repeatedly alternating legs.
Difficulty Tiers
Easy
20
Medium
36
Hard
50
Hurt Me
70
Push-Up More Info »
Place your hands on the ground, shoulder width apart with your legs out straight behind you. Bend your arms down keeping your body straight. Stop just before your nose touches the ground. Then push up.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
Reverse crunch More Info »
Lay with your back on the ground and arms at your side. Palms touching the floor. Your hips and legs should form a 90 degree angle and your knees should be bent to 45 degrees. Using your hips and abs bring your knees into your chest while keeping your torso flat on the ground.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
26
Russian Twist More Info »
Sit with your torso raised, your knees at a 90 degree angle, and lean back to raise your feet slightly off the ground while also keeping your torso raised. Clasp your hands in front of you and twist your body left to right. Keeping your hands out in front of you and lowering them to be inline with your hips.
Difficulty Tiers
Easy
12
Medium
22
Hard
34
Hurt Me
50
Single-Leg Bridge More Info »
Lay on your back with one foot flat on the ground and the other leg extended straight out. Raise your hips up to form a straight plank from your shoulders to the top of the straightened legs toes.
Difficulty Tiers
Easy
10
Medium
12
Hard
16
Hurt Me
20
Sit up More Info »
Lay on your back with your knees bent up in the air. Keep your knees about a fist width apart. Either cross your hands across your chest clasp gently behind your head. Use your abs to pull your body up to a seated position.
Difficulty Tiers
Easy
15
Medium
25
Hard
50
Hurt Me
66
Triceps Dip More Info »
Using a sturdy chair or bench place your hands on the edge of the surface so you can grip it with your arms straightened. Your knees should be at roughly a 45 degree angle. Using your arms lower your body until your butt nearly touches the floor. Then lift yourself back up using your arms.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
30
V-Up More Info »
Lay on your back with your hands and arms both straight out. Keeping your arms and legs straight bring them together to keep in front of your body. Forming a collapsed V shape.
Difficulty Tiers
Easy
10
Medium
15
Hard
20
Hurt Me
25
Walking Lunge More Info »
Step one leg forward as you bend the back leg down until your knee nearly touches (or touches) the ground. Do this either walking forward or if space is limited step back into a standing position and alternate legs.
Difficulty Tiers
Easy
10
Medium
16
Hard
22
Hurt Me
26
Windshield Wiper More Info »
Lay flat on the ground (with your arms at your site or straight out) and your legs straight up in the air. Swing your legs from left to right across your body. In a windshield wiper style motion.
Difficulty Tiers
Easy
12
Medium
18
Hard
26
Hurt Me
36