Curated collection
bodyweight full body exercises
This collection prioritizes movements that train full body with bodyweight. Choose exercises that fit your experience, use controlled reps, and turn the list into a timed routine when you are ready.
extension
beginner
Glute Bridge
glutes
90s restlunge
beginner
Reverse Lunge
glutes · quads
90s restlunge
beginner
Split Squat
quads · glutes
90s restflexion
beginner
Crunch
abs
90s restanti rotation
beginner
Plank
abs
90s resthorizontal push
beginner
Push-Up
chest
90s restvertical pull
intermediate
Pull-Up
lats · upper-back
120s restconditioning
beginner
Mountain Climber
abs
90s restsquat
beginner
Squat Jump
quads · glutes
90s resthinge
intermediate
Broad Jump
glutes · hamstrings · quads
90s restlunge
beginner
Hip Mobility Flow
glutes · hamstrings
0s restflexion
beginner
Breathing Reset
abs · obliques
0s restTurn these exercises into a routine.
Get a balanced plan that fits the time you have.