Bodyweight

Hinge

45 degree back extension

Squeeze up with the glutes, stop level.

Bodyweight

Hinge

90 degree back extension

Hips on the pad, rise until you are level.

Bodyweight

Core anti-extension

Ab wheel rollout

Ribs down, don't let the back arch.

Bodyweight

Shoulder isolation

Band shoulder external rotation

Elbow at your side, turn the hand out.

Bodyweight

Carry

Bear crawl

Hips low, back flat, knees off the floor.

Bodyweight

Arm isolation

Bench dip

Elbows point back, don't drop too low.

Bodyweight

Core anti-extension

Bird dog

Reach long, keep the hips square.

Bodyweight

Calf

Bodyweight calf raise

Sink to a stretch, rise onto the toes.

Bodyweight

Lunge

Bodyweight reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Bodyweight squat

Sit back, keep the heels down.

Bodyweight

Squat

Box jump and step down

Jump up, land soft, step down.

Bodyweight

Squat

Broad jump

Swing, jump forward, land soft.

Bodyweight

Vertical pull

Chin-up

Palms toward you, shoulders down.

Bodyweight

Arm isolation

Close-grip push-up

Elbows tucked in, hands under the chest.

Bodyweight

Hip isolation

Copenhagen plank

Top shin on a chair, lift the hips high.

Bodyweight

Core flexion

Crunch

Curl the ribs toward the hips.

Bodyweight

Core anti-extension

Dead bug

Press the lower back flat throughout.

Bodyweight

Carry

Dead hang

Hang long, grip tight, breathe.

Bodyweight

Core flexion

Decline crunch

Curl the ribs up, lower back stays down.

Bodyweight

Horizontal push

Decline push-up

Feet on the surface, chest to the floor.

Bodyweight

Core flexion

Decline sit-up

Feet hooked, curl up, lower slowly.

Bodyweight

Arm isolation

Dip

Stop when the upper arms reach level.

Bodyweight

Vertical push

Elevated pike push-up

Feet up high, crown down to the floor.

Bodyweight

Horizontal pull

Elevated-feet inverted row

Feet up on a chair, chest to the edge.

Bodyweight

Horizontal push

Fist push-up

On flat fists, wrists straight.

Bodyweight

Core flexion

GHD sit-up

Lean back to level, then sit up tall.

Bodyweight

Hip isolation

Glute bridge

Drive through the heels, squeeze glutes.

Bodyweight

Hip isolation

Glute bridge hold

Hold the top, glutes tight, ribs down.

Bodyweight

Knee isolation

Glute ham raise

Curl up from the knees, hips stay straight.

Bodyweight

Core flexion

Hanging knee raise

Raise the knees, stop the swing.

Bodyweight

Core flexion

Hanging leg raise

Straight legs up, no swing.

Bodyweight

Core anti-extension

Hollow hold

Low back flat, ribs down, legs low.

Bodyweight

Horizontal push

Incline push-up

Hips in line, chest to the surface.

Bodyweight

Arm isolation

Inverted curl

Elbows stay at your sides, chest to hands.

Bodyweight

Horizontal pull

Inverted row

Body straight, chest to the bar.

Bodyweight

Core flexion

Lying leg raise

Lower back stays flat on the floor.

Bodyweight

Knee isolation

Nordic curl

Fight the fall, hips stay extended.

Bodyweight

Vertical push

Pike push-up

Crown to the floor, hips stacked high.

Bodyweight

Core anti-extension

Plank

Straight line, hips level with shoulders.

Bodyweight

Core anti-extension

Plank with alternating leg lifts

Hips level and square, lift the leg low.

Bodyweight

Calf

Pogo hop

Small quick hops, off the balls of the feet.

Bodyweight

Shoulder isolation

Prone Y raise

Thumbs up, lift into a Y off the floor.

Bodyweight

Horizontal pull

Prone floor row

Lift the chest, squeeze the blades.

Bodyweight

Vertical pull

Pull-up

Palms away, wrists straight in the hang.

Bodyweight

Horizontal push

Push-up

Body in one line, chest to the floor.

Bodyweight

Core flexion

Reverse crunch

Curl the hips up, keep the back down.

Bodyweight

Hinge

Reverse hyperextension

Squeeze the glutes, legs up to level.

Bodyweight

Core rotation

Russian twist

Back long, turn from the ribs, feet down.

Bodyweight

Lunge

Shin-height step-up

Step onto something no higher than mid shin.

Bodyweight

Core lateral

Side hyperextension

Side on to the pad, lift the top shoulder.

Bodyweight

Core lateral

Side plank

Stack the hips, lift them off the floor.

Bodyweight

Hip isolation

Side-lying hip abduction

Lift with the heel, don't roll back.

Bodyweight

Hinge

Single-leg Romanian deadlift

Keep the hips square as you hinge.

Bodyweight

Calf

Single-leg balance hold

Stand tall on one foot, eyes ahead.

Bodyweight

Calf

Single-leg calf raise

Full stretch down, rise all the way up.

Bodyweight

Hip isolation

Single-leg glute bridge

Hips level, drive through the heel.

Bodyweight

Knee isolation

Sissy squat

Knees forward, hips stay straight.

Bodyweight

Squat

Sit-to-stand squat

Sit to the seat, stand up. No lower.

Bodyweight

Core flexion

Sit-up

Curl up slowly, don't yank the neck.

Bodyweight

Knee isolation

Sliding leg curl

Heels slide out. Hips stay up.

Bodyweight

Arm isolation

Vest close-grip push-up

Elbows tucked in, hands under the chest.

Bodyweight

Core flexion

Vest hanging knee raise

Raise the knees, stop the swing.

Bodyweight

Vertical pull

Vest pull-up

Palms away, wrists straight in the hang.

Bodyweight

Horizontal push

Vest push-up

Body in one line, chest to the floor.

Bodyweight

Lunge

Vest reverse lunge

Step back, drop the back knee down.

Bodyweight

Squat

Vest squat

Sit back, keep the heels down.

Bodyweight

Lunge

Vest step-up

Push through the top foot to stand.

Bodyweight

Knee isolation

Wall sit

Sit to thighs level, back on the wall.

Bodyweight

Dorsiflexion

Wall tibialis raise

Lean back on the wall, pull your toes up.

Bodyweight

Vertical pull

Weighted chin-up

Palms toward you, shoulders down.

Bodyweight

Arm isolation

Weighted dip

Stop when the upper arms reach level.

Bodyweight

Vertical pull

Weighted pull-up

Palms away, wrists straight in the hang.

Bodyweight