Bodyweight exercises

Forearm plank

The plank is the most honest core exercise there is — hold still, brace hard, and let your whole midsection do…

Bicycle crunch

A rotating crunch that works the front and sides of your core at once. Slow and controlled beats fast and slop…

Bird dog

A calm, steady move that teaches your core to keep you stable while your arms and legs move — brilliant for be…

Dead bug

Lie on your back and move opposite arm and leg while keeping your spine still. It looks easy and humbles almos…

Russian twist

A seated twist that works the sides of your core. Start with no weight — the movement is plenty on its own.

Mountain climbers

Part core, part cardio — drive your knees in from a high plank and your heart rate climbs quick. Go at a pace…

Glute bridge march

A glute bridge with a slow march on top — your hips have to stay level while one foot lifts. Great for waking…

Flutter kicks

Small, quick leg flutters that keep constant tension on your lower core. The lower the legs, the harder it bit…

Leg raises

Lift straight legs up and lower them slow — simple, honest lower-core work. The lowering half is where the mag…

Side plank

A plank on its side that targets the muscles down your flank. Start on your knees if the full version's a lot…

Crunch

The classic. A short, controlled curl of your upper body — no need to sit all the way up to make your abs work…

Sit-up

A full curl all the way up to sitting. More range than a crunch and a bit more work through the hips — take it…

Bodyweight squat

The move your body's built for — sit down and stand back up. Nail this and you've got the foundation for every…

Reverse lunge

Step back into a lunge — gentler on the knees than stepping forward, and a great way to build single-leg stren…

Burpee

The full-body one people love to hate. Down to the floor, back up, repeat — it gets everything working. Slow i…

High knees

Running on the spot with a bit of purpose — knees up, quick feet. A simple way to warm up or add a cardio hit…

Alternating cross-body V-up

A V-up with a twist — reach one hand to the opposite foot as you fold up, working the front and sides of your…

Alternating plank reach

A forearm plank where you reach one arm out in front — the longer lever forces your core to fight harder to st…

Bear crawl

Crawl forward on hands and toes with your knees hovering — a full-body move that hammers your core and shoulde…

Cross-body mountain climbers

Mountain climbers with a twist — drive each knee toward the opposite elbow to work the sides of your core.

Dead bug single-leg drop

A dead bug variation where you lower just one leg at a time, keeping your spine pinned to the floor.

Fast mountain climbers

Mountain climbers at pace — a quick cardio burst that keeps your core braced while your legs drive.

Forearm plank jacks

A forearm plank while your feet jump in and out like a jumping jack — adds a cardio kick to your plank hold.

Forearm plank lateral toe taps

From a forearm plank, tap one foot out to the side and back — light work for the sides of your core.

Glute bridge pulse

A glute bridge held high with small pulses at the top — keeps constant tension on your glutes.

Heel touches

Lie back and reach side to side to tap each heel — a simple way to hit the sides of your waist.

Heels-elevated glute bridge

A glute bridge with your heels raised, shifting more of the work onto your glutes and hamstrings.

High plank shoulder taps

From a high plank, tap the opposite shoulder with each hand — an anti-rotation move that keeps your core hones…

Plank hip dips

A forearm plank where you dip each hip toward the floor and back — great for the sides of your core.

Hollow body flutter kicks

Flutter kicks held in a hollow position — shoulders and legs off the floor while your feet flutter. A real low…

Hollow body hold

The hollow hold is a gymnastics staple — shoulders and legs lifted, lower back pressed down, holding the shape…

Hollow body rock

A hollow hold that rocks back and forth — you keep the shape rigid and rock as one piece, from shoulders to hi…

Hollow hold to V-sit

Move between a hollow hold and a V-sit — a flowing move that keeps your core working through the whole range.

Isometric bear crawl hold

Hold the bear crawl position — hands and toes down, knees hovering just off the floor. Simple to set up, bruta…

Knee tucks

Sit back slightly and pull your knees into your chest, then extend — a compact move for the lower core.

Marching wall sit

Hold a wall sit and lift one foot at a time — the march adds a balance and core challenge to the leg burn.

Plank climb

Climb from forearms up to hands and back down — a moving plank that works your core and shoulders together.

Plank toe taps

From a plank, tap your feet out wide one at a time — a steady core move with a bit of hip work.

Plank walkout

Walk your hands out from standing into a plank and back — a full-body move that stretches and strengthens at o…

Push-up shoulder tap

A push-up followed by a shoulder tap — you press, then fight to stay stable as you lift a hand.

Push-up to side plank

A push-up that rotates into a side plank at the top — works your chest, then your sides, in one flowing rep.

Reverse crunch to leg raise

Combine a reverse crunch with a leg raise — lift the hips, then lower long legs, hitting the whole front of th…

Reverse crunch

Curl your knees toward your chest and lift your hips off the floor — a lower-core move that's kind on the neck…

Side plank hip drops

A side plank where you dip your hip toward the floor and lift back up — direct work for the sides of your core…

Side plank rotation

Hold a side plank and thread your top arm under and through — a rotation that works your obliques.

Single-leg V-up

A V-up using one leg at a time — easier than the full version and great for building up to it.

Single-leg wall sit

A wall sit on one leg — all your bodyweight through a single thigh. A serious step up from the standard hold.

Star side plank

A side plank opened into a star — top arm and top leg lifted. Balance and core strength in one demanding hold.

Straddle leg lift

Seated with legs wide, lift and lower them under control — quiet but effective work for the core and hips.

Straight-legged hip raise

Legs up toward the ceiling, then push your hips straight up — a targeted lift for the lower core and glutes.

Superman hold

Lie face down and lift your arms and legs to hold the superman shape — the back-of-body counter to all those c…

Bear crawl shoulder taps

Hold the bear crawl position and tap opposite shoulders — a stability move that makes your core work overtime.

Butterfly sit-ups

A sit-up with the soles of your feet together and knees wide — takes your legs out of it so your core does the…

Crab toe touch

From a crab position, kick one leg up and reach the opposite hand to your toe — a fun, full-body core move.

Dead bug leg extensions

A dead bug focusing on the legs — extend one leg long while keeping your back pinned to the floor.

Forearm plank shoulder taps

An anti-rotation move — from a forearm plank, tap the opposite shoulder and place the forearm back down, fight…

Glute bridge hold

A glute bridge held at the top — no reps, just a steady squeeze that switches your glutes right on.

Single-leg glute bridge hold

A glute bridge held on one leg — double the load through a single glute, with a balance challenge on top.

Leg circles

Legs lifted, drawing slow circles in the air — constant, controlled tension for the lower core.

Leg raise to hip lift

Raise your straight legs, then push your hips off the floor at the top — two moves in one for the front of you…

Plank leg lifts

A plank with one leg lifting at a time — keeps your core braced while your glutes get a little work too.

Plank to push-up

Press from your forearms up to a full push-up position and back down — a moving plank that builds pressing str…

Scorpion kicks

From face down, kick one leg up and across — a mobility-meets-core move that opens the hips.

Seated V hold

Balance on your sit bones in a V shape and hold — a static test of core strength and balance.

Side-lying leg lifts

Lie on your side and lift the top leg — simple, targeted work for the outer hip and glute.

Side plank clams

A side plank with a clam — open your top knee while holding the side plank, hitting the glutes and obliques to…

Side plank leg lift

A side plank with the top leg lifting and lowering — adds a glute and balance challenge to the hold.

Side V-ups

Lie on your side and crunch your top elbow and leg together — a direct hit for the side of your waist.

Superman pulses

The superman hold with small pulses — lift your arms and legs and pulse for the muscles down your back.

Toe reaches

Legs up, reach your hands toward your toes — a short, sharp curl for the upper abs.

Up-down plank

Move from forearms to hands and back — a moving plank that builds core stability and shoulder strength.

Wall sit jab cross

Hold a wall sit and throw jab-cross punches — keeps the legs burning while adding a bit of upper body and card…

Wall sit pulse

A wall sit with small up-and-down pulses — keeps constant tension through your thighs and turns up the burn.

Jump squat

A squat with an explosive jump out of the top — builds power in your legs and gets your heart going.

Bodyweight calf raises

Rise up onto your toes and back down — simple, direct work for your calves that you can do anywhere.

Box step-ups

Step up onto a box or bench and back down — a straightforward way to build single-leg strength.

Broad jumps

Jump forward for distance, landing soft — a powerful full-leg move that builds explosive strength.

Bulgarian split squats

A split squat with your back foot raised behind you — one of the best single-leg builders there is, and it hum…

Donkey kicks

On all fours, kick one bent leg up behind you — targeted, joint-friendly glute work.

Forward lunge

Step forward and lower into a lunge — a foundational leg move that builds strength and balance.

Forward to reverse lunge

A forward lunge straight into a reverse lunge on the same leg — more balance and control than either on its ow…

Forward to reverse to lateral lunge

Three lunges in one flowing set on the same leg — forward, back, then out to the side. A proper balance and st…

Frog pump

A glute bridge with the soles of your feet together and knees wide — hits the glutes from a different angle.

Good morning

A standing hip hinge that stretches and strengthens the back of your legs — go light and slow to feel it.

Hip hinge

The foundation of every deadlift and heavy pick-up — learn to push your hips back and keep a flat back. Master…

Hip thrusts

Upper back on a bench, drive your hips up — the big one for building strong glutes.

Lateral lunges

Step out to the side and sit into one hip — trains your legs in a direction most people never work.

Lunge jumps

Jump and switch legs mid-air between lunges — explosive, and your heart will know about it.

Pulse squats

A squat held low with small pulses — keeps constant tension on your legs and builds a real burn.

Reverse lunge knee drive

A reverse lunge that drives the back knee up to your chest as you stand — strength and balance in one.

Reverse lunge to knee drive kickback

A reverse lunge, a knee drive, then a kick back behind you — a flowing combo that works the whole leg and your…

Rope jumps

Classic skipping — light, quick jumps over the rope. Brilliant for fitness, coordination and calves.

Single-leg hip thrust

A hip thrust on one leg — all the glute work through a single side, with a balance test on top.

Single-leg RDL

Balance on one leg and hinge forward, reaching the other leg behind you — a serious test for your hamstrings a…

Skater jumps

Bound side to side like a speed skater — builds single-leg power, balance and a bit of cardio.

Squat and hold

Sit into a squat and hold at the bottom — builds strength and endurance where you need it most.

Standing kickbacks

Standing tall, kick one leg straight back and squeeze — simple, balance-friendly glute work.

Walking lunges

Lunge forward and keep walking, alternating legs — a leg builder that also tests your balance and coordination…

Press-up

The classic press-up — push your bodyweight away from the floor. Drop to your knees to start; that's the right…

Press-up pulse

A press-up held low with small pulses at the bottom — keeps your chest and arms under constant tension.

Slow tempo push-ups

A press-up lowered slowly over a few seconds — the extra time under tension makes every rep count double.

Pike push-ups

A push-up with your hips high in an upside-down V — shifts the work onto your shoulders. The closest thing to…

Tricep dips

Hands on a bench behind you, dip down and press back up — direct, no-kit work for the backs of your arms.

Slow tricep dips

Tricep dips lowered nice and slow — hands on a bench behind you, working the backs of your arms with control.

Tabletop hold

Lift your hips into a reverse tabletop and hold strong — opens the chest and works the backs of your arms and…

Reverse plank

A plank facing the ceiling — hold a straight line from heels to shoulders. Works the whole back of your body a…

Superman swimmers

Lift into a superman and flutter your arms and legs like you're swimming — great for the whole back of your bo…

YTW raises

Lying face down, raise your arms into a Y, then a T, then a W — a brilliant fix for posture and the small musc…