100 Effective Bodyweight Exercises to TRY.

October 15, 2019
A woman is exercising by doing a squat.

No gym equipment available? No problem! While it’s great to use equipment to exercise, you can still get a great workout in just by using the weight of your body! The beauty of bodyweight exercises is that you don’t need any equipment, don’t have to be a certain place (for example, the gym), and don’t have to pay a dime in a gym membership! The only “equipment” you need is your body! So, if you are looking to improve your strength, endurance, flexibility, coordination, and balance without relying on costly equipment, I have created a list of 100 different bodyweight exercises for you! You may know some. You may like some. And you may even hate some. However, regardless of how easy or how hard an exercise may seem, all of the bodyweight exercises listed below are effective and worth trying. 

Disclaimer: This post may contain affiliate links. If you purchase by clicking on the link, I may be compensated – at NO additional cost to you. Read the full disclosure here. My blogging dreams would not be possible without you, so thank you for your continous support. It means the absolute world to me! XO

WHAT ARE BODYWEIGHT EXERCISES? 

Bodyweight exercises are simply exercises that involve using your own  weight rather than using equipment (weights) to provide resistance. 

CLASSIFYING BODYWEIGHT EXERCISES INTO GROUPS

To make things easier for you, I have tried classifying all 100 exercises into 3 major groups: upper body, core and lower body exercises! Please note that some of the exercises could fall into more than one category. For example, a plank could fall into the upper body and core category, but because I had to choose one, I listed it in the area that I personally think planks target the most. So,  without further a due, here are the 100 bodyweight exercises that I swear by!

SAVE FOR LATER!

100 effective bodyweight exercises to try

100 BODYWEIGHT EXERCISES I SWEAR BY:

UPPER BODY EXERCISES TO TRAIN YOUR ARMS:  

PUSH UP VARIATIONS

1. Push-Ups

2. Lay Down Push-Ups

3. Side Push-Ups (left + right side)

4. Incline Push-Ups

5. Reach Back Push-Ups

EXTENDED ARMS VARIATIONS

6. Arm Circles (forward + backward)

7. Arm Pulses (up + down)

8. Arms Extended Hold

DIPS VARIATIONS

9. Tricep-Dips

10. Single Leg Tricep-Dips (left + right leg)

PLANK VARIATIONS

11. T-Rotation

12. Reverse Plank

13. Up-down Plank

14. Shoulder Tap Plank

15. Arm Raise Plank

OTHER

16. Jabs

17. Twisting Punches

18. Superman 

19. Superman Pull

EXERCISES TO TRAIN YOUR CORE (ABS)

PLANK VARIATIONS

20. Plank

21. Plank: back & forth

22. Plank: rock back

23. Plank: rock forth

24. Side Plank: Leg Pull (left + right leg)

25. T-Rotating Plank

26. Side Plank: Pull (left + right side)

27. Side Plank: Reach through (left + right arm)

28. Plank Jacks 

29. Side Plank: Hold (left + right side)

30. Hip-Drop Plank

31. Hip-Raise Plank

32. Leg-Raise Plank

33. Spider Plank

34. Cross-Spider Plank

CRUNCH VARIATIONS

35. Crunch

36. Bicycle Crunch

37. Reverse Crunch

38. Cross Crunch

39. Cross Crunch Reach (left + right leg)

40. Side Crunch (left + right)

41. Roll-In

LIFTS/KICKS VARIATIONS

42. Leg Lift

43. Leg-Lift: Circles 

44. Scissor Kick

45. Leg-Lift: Criss Cross

46. Flutter Kicks

47. Toe Taps

48. Toe Tap hold

49. Jack Knife

OTHER

50. Mountain Climber

51. Russian Twists

52. U-boat

53. Heel Touch

54. Windshield Wiper

55. Burpee

LOWER BODY EXERCISES TO TRAIN YOUR LEGS & BOOTY

SQUAT VARIATIONS

56. Squat

57. Squat Hold

58. Deep Squat

59. Sumo Squat

60. Sumo Squat Hold

61. Abductor Hold

62. Squat w/side Leg Lift

63. Wide Side Squat

64. Side Step Squat

65. Jump Squats

66. Squat Jumping Jack

LUNGE VARIATIONS

67. Lunges

68. Lunges w/ Leg Raise (left + right)

69. Pulse Lunges (left + right)

70. Front Cross Lunges

GLUTE *FLOOR* VARIATIONS

71. Glute Flutter Kicks

72. Glute Hold

73. Frog Kicks

74. Glute Toe Taps

75. Glute Toe Taps Hold

GLUTE BRIDGE VARIATIONS

76. Glute-Bridge

77. Elevated Glute-Bridge

78. Close Glute-Bridge

79. Wide Glute-Bridge

80. Glute Bridge Hold

81. Glute Bridge Hold:  alternating legs

82. Single Leg Glute-Bridge (left + right)

83. Single Leg Glute-Bridge Hold (left + right)

“ALL-FOURS” GLUTE VARIATIONS

84. Straight-Leg Kickback (left + right leg)

85. Donkey Kicks (left + right leg)

86. Straight-Leg Pulses (left + right leg)

87. Donkey Kick Pulses (left + right leg)

88. Fire Hydrant (left + right leg)

89. Glute Rainbows (left + right leg)

90. Straight-Leg Hold (left + right leg)

91. Straight-Leg Circles (left + right leg)

OTHER 

92. Inner-Thigh Leg Lift (left + right side)

93. Outer-Leg Lift (left + right side)

94. Side-Lying Hip Abduction (left + right side)

95. Leg Swings (left + right leg)

96. Leg Circles (left + right leg)

97. Crab Walk

98. Jumping Jacks

99. Clamshell (left + right side)

100. High knees

More Posts You May Like:

I hope you enjoyed this list of my TOP 100 bodyweight exercises! What are some of your favorite bodyweight exercises? Let me know in the comments below.

Until next time,

GABBY

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Comments (4)

  • Geraldine

    October 17, 2019 at 10:22 pm

    I’m happy to see I’m doing some of the things you mentioned here hahah. NOT ENOUGH though but it’s a good start! I really try to do stuff for my core and legs / butt area haha. Thanks for sharing Gabby!

  • The Newbury Girl

    October 27, 2019 at 5:11 pm

    I noticed a few of my faves on this list but I def need to make more of an effort to do these exercises regularly. I’m either on a good schedule or totally off and incapable of keeping up with things. The upper body list will be especially helpful as I know I favor lower body and core exercises …. my upper body is so weak lol.

    ~LP

  • Alexandra

    July 8, 2020 at 4:28 pm

    I looove this article. I’m unable to go to the gym these days and I’m looking for all kinds of exercises to try at home. Thank you for sharing this long list with us! Will definitely add some of these to my next workout.

    1. Gabby Abigail

      July 10, 2020 at 10:22 am

      Thank you, Alexandra! Happy to hear it! Let me know how it goes 🙂

      Gabby

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