Bodyweight EXERCISE LIBRARY

PUSH UPS

Come up on your hands and toes. Hands and arms should be positioned slightly below your shoulders. Lower your body until your chest is an inch or two above the floor. Elbows should be at a 45 degree angle. Push up and return to starting position.

Level: Beginner

PUSH UPS W/ ROTATION

Perform exercise above. Push up and at the same time, lift your left arm up to the ceiling. Rotate your body, form a "T" shape with your body and arms in the position of a side plank. Return to starting position. Alternate Arms.

Level: Beginner

FOREARM PLANK

Place the forearms on the ground, shoulder width apart. Elbows aligned below the shoulders. Come up on your forearms and toes. Look at the floor, back straight, keep neck and spine neutral. Keep core tight and breathe.

Level: Beginner

FOREARM PLANK W/ REACH OUT

Perform exercise above. Lift one arm straight out in front of you, return to starting position. Alternate arms. Keep core tight, back straight.

Level: Beginner

BRIDGES

Lay down on the floor, knees bent, feet flat. Driving through with your heels, thrust hips to upward, squeeze your glutes. Return to the starting position.

Level: Beginner

SINGLE LEG BRIDGES

Perform exercise above. Bring one leg up, drive weight through heel on the ground.

Level: Beginner

HIGH PLANK

Place Hands under shoulders. Extend arms, and come up on your toes. Keep back straight, core tight, look down, keep head and spine in neutral.

Level: Beginner

HIGH PLANK MOUNTAIN CLIMBERS

Perform exercise above. Bring Knee to chest, return to starting position. Alternate legs continuously.

Level: Beginner

SINGLE SIDE LUNGE

Stand tall with your feet hip-width apart. Step forward, keep spine tall and the weight in your heels. Lower your body until your front knee is bent to a 90 degree angle. Back knee bent at 90 degrees as well. Extend legs, weight into your heels, return to split stance. Keep chest up, core tight, do not let knee extend over toe. Repeat.

Level: Beginner

ALTERNATING LUNGES

Stand tall with your feet hip-width apart. Step forward, keep spine tall and the weight in your heels. Lower your body until your front knee is bent to a 90 degree angle. Back knee bent at 90 degrees as well. Bring your front leg back to starting position. Alternate Legs.

Level: Beginner

SIDE PLANK

Start on your side with your feet together. One forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line. Hold the position without letting your hips drop. Raise your hand straight up in the air, keep core tight, keep hips up.

Level: Beginner

SIDE PLANK STAR

Perform exercise above. Raise uppermost leg in the air. Hold position, keep core contracted.

Level: Beginner

LEG RAISES

Lie on your back, keep your legs straight. Bring legs up to the ceiling. Lower Legs just above the floor. Raise your legs back up. Repeat Continuously.

Level: Beginner

FLUTTER KICKS

Lie on your back, keep legs straight. Bring Legs ups to the ceiling. Point toes, make small scissor like movements with legs. Alternating each leg continuously.

Level: Beginner

KNEELING TRICEP PUSH UP

Begin in a kneeling plank position. Arms directly below shoulders and back straight. Keep elbows pinched in close to your side. Lower chest 2 inches from the floor. Exhale and slowly push back to start position.

Level: Beginner

1-INCH DIPS

Sit down on floor, place feet flat on the floor. Place hands flat on floor with forearms facing behind you. Push weight through heels and hands, bring hips up, extend arms. Bend your elbows and lower your body 1 inch. Return to starting position, repeat continuously.

Level: Beginner

BICYCLES

Lie on your back with your heels out in front of you and your knees bent at a 90-degree angle.Place your fingers lightly on the back of your head with your elbows open wide. Lift your chest up so your shoulder blades are just barely touching the floor. Keep your chin away from your chest, extend your left leg straight out. Twist your torso so that your left underarm rotates toward your right knee. Bring your left leg back in as you extend your right leg out, twisting towards the other side. Repeat Continuously.

Level: Beginner

DYING BUGS

Lie flat on your back with your arms held out in front of you pointing to the ceiling. Bring your legs up, knees bent at 90-degree angles. Slowly lower your right arm and left leg at the same time, exhaling as you go. Keep going until your arm and leg are just above the floor. Slowly return to the starting position and repeat with the opposite limbs.

Level: Beginner

RIGHT ARM, RIGHT LEG

Lie flat on your back, knees bent, heels on the floor. Bring opposite knee to opposite elbow, return to starting position. Alternate Legs and arms continuously.

Level: Beginner

SUPERMANS

Lie face down on the floor with your arms fully extended in front of you. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Slowly begin to lower your arms, legs and chest back down to the starting position.

Level: Beginner

SEATED TUCK INS

Sit down with hands on the floor, legs fully extended. Bend knees and bring them towards your chest. Full extend your legs without touching the floor. Repeat motion continuously keeping core contracted.

Level: Beginner

V SIT UPS

Lie down on mat with legs fully extended and arms fully extended above your head. Raise both your legs and torso simultaneously and reach toward your feet. Return to starting position. Repeat.

Level: Beginner

HIGH PLANK JACKS

Place Hands under shoulders. Extend arms, and come up on your toes. Keep back straight, core tight, look down, keep head and spine in neutral. Jump your feet out wide, then jump feet back together. Repeat.

Level: Beginner

FOREARM PLANK SAW

Place the forearms on the ground, shoulder width apart. Elbows aligned below the shoulders. Come up on your forearms and toes. Look at the floor, back straight, keep neck and spine neutral. Rock your body forward, come up on your toes, shoulders go past your elbows. Repeat.

Level: Beginner

FOREARM PLANK SIDE ROCKING

Place the forearms on the ground, shoulder width apart. Elbows aligned below the shoulders. Come up on your forearms and toes. Look at the floor, back straight, keep neck and spine neutral. Rotate your hips to one side, dip your body right above the floor. Return to starting position, repeat on other side. Repeat motion continuously.

Level: Beginner

KICK THROUGHS

Place Hands under shoulders. Extend arms, and come up on your toes. Keep back straight, core tight, look down, keep head and spine in neutral. Bring right leg across your body to left side. Return to starting position. Repeat motion on opposite side.

Level: Beginner