28 Alternatives to Sit Ups and Crunches
June 10, 2018
20 Minute TABATA A
20 Minute Tabata A
October 9, 2018

110 Bodyweight Exercises

110 Bodyweight Exercises

110 Bodyweight Exercises

110 Bodyweight Exercises

Body weight exercises are simple to do and an be a great choice for achieving gains in strength, building muscle, boosting cardiovascular fitness, and burning fat. There are so many to choose from the you are bound to find a few that you love to do.  Many bodyweight exercises work on multiple body parts and improve your cardio at the same time.

Bodyweight exercises can be done anywhere and many don’t require any equipment.  This make adding bodyweight exercises into your busy schedule pretty easy to do.  Bodyweight exercises get results partly because they often involve compound movements (meaning numerous joints and muscles are engaged in each move). Compound exercises such as push-ups, lunges and chin-ups have been shown to be extremely effective for strength gains and performance improvements. The results from bodyweight training are amplified even more because of the core strength they develop. And research shows improved core strength gained through bodyweight training translates into improved strength gains throughout the entire body.

Lets get started with the list already!

Bodyweight exercises for the Core

1. L Sit

How to perform a L Sit :
Seated with the legs extended and feet flexed, place the hands on the floor and slightly round the torso. Then, lift the hips off the ground, hold for five seconds and release. Repeat!

2. Rotational Push-Up

How to perform a Rotational Push-Up :
Perform a normal push up, after coming back up into a starting push up position, rotate the body to the right and extend the right hand overhead, forming a T with the arms and torso. Return to the starting position, do a normal push-up, then rotate to the left.

3. Flutter Kick

How to perform a Flutter Kick :
Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged.

4. Dynamic Prone Plank

How to perform a Dynamic Prone Plank :
Starting in a standard plank position, raise the hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop.

5. Side Plank

How to perform a Side Plank :
Lie on the ground on your back, roll to the right side and come up on your right foot and elbow. Make sure the hips are lifted and the core is engaged. Perform again on the left side.

6. Russian Twist

How to perform a Russian Twist :
Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Here, slow and steady wins the race: The slower the twist, the deeper the burn.

7. Bicycle

How to perform a Bicycle :
Lie down with knees bent and hands behind the head. With the knees in toward the chest, bring the right elbow towards the left knee as the right leg straightens. Continue alternating sides (like you’re pedaling!).

8. Crunch

How to perform a Crunch :
Lie on your back with the knees bent and feet flat on the floor. With hands behind the head, place the chin down slightly and peel the head and shoulders off the mat while engaging the core. Continue curling up until the upper back is off the mat. Hold briefly, then lower the torso back toward the mat slowly.

9. Segmental Rotation

How to perform a Segmental Rotation :
Lying on your back with your knees bent and core tight, let the knees fall gradually to the left (feeling a good stretch). Hold for five seconds, return to center, and repeat on the right side.

10. Shoulder Bridge

How to perform a Shoulder Bridge :
Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground. Then lift one leg upwards, keeping the core tight. Slowly bring the leg back down, then lift back up. Try to do 10 reps per leg, then bring the knee in place and spine back on the floor.

11. Sprinter Sit-Up

How to perform a Sprinter Sit-Up :
Lie on your back with the legs straight and arms by your side—elbows bent at a 90-degree angle. Now sit up, bringing the left knee toward the right elbow. Lower the body and repeat on the other side.

12. Single Leg Abdominal Press

How to perform a Single Leg Abdominal Press :
Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.

13. Double Leg Abdominal Press

How to perform a Double Leg Abdominal Press :
Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise both legs, with the knees and hip bent at a 90-degree angle. Push the your hands on top of the your knees, using the core to create pressure between the hands and knees. Hold for five counts, and then lower back down to repeat.

14. Leg Lifts

How to perform a Leg Lift :
Lie faceup on the floor, and raise your upper legs until they’re perpendicular to the floor. Bend your knees slightly. Without changing the arch in your lower back or the angle of your knees, brace your core and try to take 3 to 5 seconds to lower your feet as close to the floor as you can. One trick: Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

15. Elbow to Knee Crunch

How to perform a Elbow to Knee Crunch :
Lie faceup with your hips and knees bent 90 degrees so that your lower legs are parallel to the floor. Place your fingers on the sides of your forehead. Lift your shoulders off the floor and hold them there. Twist your upper body to the right as you pull your right knee in as fast as you can until it touches your left elbow. Simultaneously straighten your left leg. Return to the starting position and repeat to the right.

16. Vertical Leg Crunch

How to perform a Vertical Leg Crunch :
Lie flat on the floor with lower back pressed to the ground. Place hands behind head. Extend legs straight up, crossed at the ankles with a slight bend in the knee. Contract abdominal muscles by lifting torso toward knees. Make sure to keep chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

17. V-Ups

How to perform a V-Up :
Lie faceup with legs and arms extended. Keeping knees and elbows locked, simultaneously raise upper body and lower body while trying to touch fingers to toes.

18. Reverse Crunch

How to perform a Reverse Crunch :
Lie flat on the floor with lower back pressed to the ground. Place hands behind head or extend out alongside body. Crossing legs at ankles, lift feet up. Pull lower back off the floor as you contract abs. Reach legs toward the ceiling with each contraction.

19. Lying Side Crunch

How to perform a Lying Side Crunch :
Lie on on your side with knees bent at a right angle and twisted to the left. Curl upper body, lifting shoulders off the floor a few inches. Pause at the top of the contraction and slowly lower back down. Switch sides and repeat.

20. Oblique V-Up

How to perform a Oblique V-Up :
Lie on side, arms folded across chest. Keeping legs together, lift them off the floor as you raise top elbow toward hip. Place opposite hand on the floor if you need extra stability.

21. Scissor Crunches

How to perform a Scissor Crunch :
Lie on back with feet together, legs extended, and hands behind head with elbows wide. Raise right foot straight up to the ceiling, keeping left leg extended and left foot a few inches from the floor. Perform a standard crunch, then lower upper body to about an inch from the floor and switch legs.

22. Toe Taps

How to perform a Toe Tap :
Lie on back and place hands behind ears. Lift legs to tabletop position (90-degree angle). Press lower back into floor and crunch forward until shoulders are off the floor. With toes pointed down, lower right foot as far as you can without lifting back off the floor. Return to starting position and repeat with left leg.

23. T-Stabalization

How to perform a T-Stabalization :
Get into push-up position. Shift weight to left hand and rotate body. Keeping feet stacked, raise right arm into the air so that arms and torso form a ‘T.’ Hold.

24. Bird Dog

How to perform a Bird Dog :
Balance on hands and knees. Lift right leg and left arm, extending right leg to the rear and reaching forward with left arm. Hold. Repeat with opposite arm and leg.

25. Plank with Alternating Arm and Leg Raise

How to perform a Plank with Alternating Arm and Leg Raise :
Get into push-up position. Lift right arm and left leg at the same time without moving torso. Hold. Return to starting position, then repeat, lifting opposite leg and arm.

26. Spiderman Plank

How to perform a Spiderman Plank :
While performing a triceps push-up, bring your knee to the outside of your elbow, and switch sides on the next rep. Don’t drop or pike your hips through the entire move — your body should stay in a straight line from shoulders to ankles.

27. Army Crawl Side Planks

How to perform a Army Crawl Side Plank :
Stay low in a strong forearm plank as you slither your arms and legs forward. Then finish with a side plank to target your obliques.

28. Sit and Reach

How to perform a Sit and Reach :
Start from a seated position on the floor, touch both of your feet with your hands, turn to the right and reach your right hand behind you while extending backwards. Roll back up and touch both feet with both hands. Repeat on the left side.

29. Hollow Hold

How to perform a Hollow Hold :
Start on your back with your legs extended out in front and your arms overhead. Lift your legs up toward the ceiling as you pull your belly button and lower back flat on the floor. Lower your legs only as far as you can while keeping your lower back pinned down to the ground. Round your upper back and look at your toes. Hold this position.

30. Arch Hold

How to perform a Arch Hold :
Lie on your belly with your arms extended out in front and your legs straight behind you. Keep your legs together and your biceps by your ears. Lift your chest and your legs off the ground. Squeeze your inner thighs and butt together as you send your tailbone toward your heels. Hold this position.

31. Cocoon

How to perform a Cocoon :
Lie on your back with legs extended and your heels touching the floor. Straighten your arms above your head with your hands touching the floor. This is the starting position. Simultaneously bend both legs and bring your knees to your chest as you bring your arms down to hug your knees. Now, release your knees and extend your legs and arms again, returning your heels back to the ground.

32. Dead Bug

How to perform a Dead Bug :
Lie on your back with your knees bent in the air at 90 degrees and your calves parallel to the floor. Raise both arms up above you so they are pointed toward the ceiling. This is the starting position. Now, straighten your left leg without touching it to the ground. Your back will want to arch, but use your abdominal muscles to keep it pressed firmly into the floor. Return your left leg to the starting position and repeat the movement with your right leg. Return both legs to the starting position.

33. Plank With a Row

How to perform a Plank With a Row :
Start in a high plank position. Lift right hand off the ground and bring up to your right side, keeping your right elbow in line with your ribs. Place right hand back on the ground, and immediately repeat on the other side. Continue to alternate as quickly as possible without hiking your hips or letting them drop.

34. Standing Oblique Crunches

How to perform a Standing Oblique Crunch :
Stand with your feet hip-width apart and hands behind your head and elbows wide. Lift your left knee toward your left elbow while you bend your torso up and over to the left. Repeat on the other side.

35. Plank Jacks

How to perform a Plank Jack :
Start in a high plank position. Keeping your core engaged jump your feed in and out as if you were doing junping jacks.

36. Lateral Plank Walks

How to perform a Lateral Plank Walk :
Start in a high plank with your shoulders above your wrists and abs tight. Step your right foot and right hand to the right, immediately following with your left foot and left hand. Take a few ‘steps’ in one direction, then walk in the opposite direction.

37. Trunk Rotations

How to perform a Trunk Rotation :
Start in a high plank with your core engaged. Bring your left knee underneath your body toward your right elbow by twisting your torso slightly. Repeat the movement alternating sides.

38. Plank Taps

How to perform a Plank Tap :
Start in a high plank with your feet hip-width apart. Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible.

39. Bear Plank

How to perform a Bear Plank :
Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips. Lift your knees just a few inches off the ground. Use your core to balance and keep your back flat. Slowly tap your hand to your opposite knee. Repeat, alternating sides. Keep your torso still and try not to twist your body.

40. Forearm Side Plank Twists

How to perform a Forearm Side Plank Twist :
Start in a forearm side plank on your left side with your left elbow on the floor below your shoulder. Place your right arm behind your head. Rotate your torso toward the floor, bringing your right elbow to meet your left hand. Repeat on the other side.

41. Single Leg Walkout to Push Up

How to perform a Single Leg Walkout to Push Up :
Start with your feet hip-width apart, hands at sides. Lift your left leg slightly off the ground. Bend at your hips to reach hands to floor and crawl out to a high plank, keeping your left leg hovering off the ground. With shoulders over wrists and abs engaged, do a push-up. Crawl your hands back to your feet and stand. Repeat on the other side.

42. Down Dog Crunch

How to perform a Down Dog Crunch :
Start in down dog and lift your right leg into the air. This is your down dog split position (also known as three-legged down dog). Bring your right knee under your torso. Pause then extend your right leg back to down dog split. Now bring your right knee to meet your right elbow. Pause then extend your right leg back to down dog split. Finally, bring your right knee across your torso to meet your left elbow. Pause then extend right leg back to down dog split. Repeat the same sequence on the other side.

43. Side plank Dips

How to perform a Side plank Dip :
Start in a side plank, with your left foot stacked on top of your right and your body in a straight line. Drop your hips toward the floor and raise back to starting position. Repeat on the other side.

44. Plank Hops

How to perform a Plank Hop :
Begin in a high plank with your feet together. Tighten your abs and jump your feet to the right, bringing your knees toward your right elbow. Jump your feet back to plank and repeat on the other side.

45. Side Plank With Kicks

How to perform a Side Plank With Kick :
Start in a high plank with your shoulders over wrists, abs engaged, and glutes tight. Lift your left foot and kick it under your torso toward the right side of your body. At the same time, reach your right hand to touch your left foot, balancing on your left arm and right leg. Repeat on the other side.

46. Windshield Wiper

How to perform a Windshield Wiper :
Lying on your back with your arms spread wide for stability, lift your legs so that your hips are bent 90 degrees. Keeping your core tight, rotate you legs from side to side to mimic windscreen wipers. Spare the spine by limiting your range of motion.

Bodyweight exercises for the Chest

47. Push-Up

How to perform a Push-Up :
Keep a tight core throughout the entire push up. Inhale as you slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle. Exhale as you begin contracting your chest muscles and pushing back upthrough your hands to the start position. Don’t lock out the elbows; keep them slightly bent

48. Dolphin Push-Up

How to perform a Dolphin Push-Up :
Start off in the plank position, resting on your forearms and elbows. Lower yourself down a bit further (you won’t get a ton of range of motion but the little bit that you get will help to engage the middle rhomboid muscles in your back), then press your butt up into the air. Go as high as you can. You’ll feel muscles in your shoulders that aren’t normally targeted, which is great for developing a healthier shoulders.

49. Handstand Push-Up

How to perform a Handstand Push-Up :
Get set in a headstand position against a wall and bend the elbows at a 90-degree angle, doing an upside down push-up (so the head moves toward the floor and the legs remain against the wall).

50. Judo Push-Up

How to perform a Judo Push-Up :
From a push-up position, raise up those hips and in one swift movement use the arms to lower the front of the body until the chin comes close to the floor. Swoop the head and shoulders upward and lower the hips, keeping the knees off the ground. Reverse the move to come back to the raised-hip position

51. Diamond Push-Up

How to perform a Diamond Push-Up :
The diamond pushup is an advanced progression of the standard pushup which increases the demands on the triceps and shoulders. Get into the standard pushup positionwith your hands together directly beneath your chest so that index fingers and thumbs are touching to form a triangle or ‘diamond’ shape.

52. Clap Push Up

How to perform a Clap Push Up :
Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Push up explosively, clap your hands and catch yourself in the high plank position to start.

53. Wide Grip Push Up

How to perform a Wide Grip Push Up :
Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Push back up to start.

Bodyweight exercises for the Back

54. Contralateral Limb Raises

How to perform a Contralateral Limb Raise :
Lie on your stomach with the arms outstretched and palms facing one another. Slowly lift one arm a few inches off the floor, keeping it straight without rotating the shoulders and keeping the head and torso still. Hold the position, then lower the arm back down, moving to the other arm.

55. Superman

How to perform a Superman :
Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body.

Bodyweight exercises for the Full Body

56. Inchworm

How to perform a Inchworm :
Stand up tall with the legs straight, and and let your fingertips hit the floor. Keeping the legs straight (but not locked!), slowly lower the torso toward the floor, and then walk the hands forward. Once in a push-up position, start taking tiny steps so the feet meet the hands.

57. Tuck Jump

How to perform a Tuck Jump :
Standing with the knees slightly bent, jump up as high as possible and bring the knees in toward the chest while extending the arms straight out. Land with the knees slightly bent and quickly jump again!

58. Bear Crawl

How to perform a Bear Crawl :
Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue the crawl

59. Mountain Climber

How to perform a Mountain Climber :
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward.

60. Plyometric Push-Up

How to perform a Plyometric Push-Up :
Start on a well-padded surface and complete a traditional push-up. Then, in an explosive motion, push up hard enough to come off the floor. Once back on solid ground, immediately head into the next repetition.

61. Walkout

How to perform a Walkout :
Beginning on all fours with the core engaged, slowly walk the hands forward, staying on the toes but not moving them forward. Next, gradually walk the hands backwards to the starting position, maintain stability and balance.

62. Burpee

How to perform a Burpee :
Start out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up position.

63. Plank

How to perform a Plank :
Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position.

64. Plank to Pushup

How to perform a Plank to Pushup :
Starting in a plank position, place down one hand at a time to lift up into a push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat, alternating the arm that makes the first move.

65. Jumping Jacks

How to perform a Jumping Jack :
Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.

66. Jump Rope

How to perform a Jump Rope :
Hold the rope while keeping your hands at hip level. Rotate your wrists to swing and jump with both feet at the same time over the rope. Repeat.

67. Turkish Getup

How to perform a Turkish Getup :
Lie faceup with your legs straight. Hold a dumbbell in your left hand with your arm straight above you. Simply stand up, while keeping your arm straight and the dumbbell above you at all times. Once standing, reverse the movement to return to the starting position. Repeat with the right hand.

68. Figure 8 Jog

How to perform a Figure 8 Jog :
Stand in the center of two cones (about four feet apart), with one in front of and one behind body. Quickly begin to jog in a figure-8 pattern, making a circle around the front cone, and then running backwards to circle the back cone (body should always be facing forward).

69. Squat Chop

How to perform a Squat Chop :
Stand with feed wide, holding the medicine ball overhead. Quickly lower into a deep squat, chopping the ball down to the ground. Return to the starting position and repeat. Add a jump to the chop if more intensitiy is desired.

70. Mountain Climber to Single Leg Push Up

How to perform a Mountain Climber to Single Leg Push Up :
Start in a high plank position. Quickly drive your right knee to your chest, then your left knee to your chest (performing a mountain climber). Now, extend your left leg, and without placing it on the ground, bend your arms and lower your chest into a push-up, lifting your left leg up higher than hip height. Return to high plank position, place left foot back on the ground, and repeat a mountain climber starting with the left leg, so that you end doing a push-up with the right leg lifted.

71. Crab Walk

How to perform a Crab Walk :
Facing up, use your hands and feet to lift your buttocks off the ground. Keeping your hips high, walk yourself backwards using same-side patterns of leg and arm movement. After going backwards, reverse the movement to go forwards and return to the start.

72. Spider-Man Mountain Climbers

How to perform a Spider-Man Mountain Climber :
Start in a high plank. Drive your right knee out and up toward your right tricep. As you do, turn your head to watch your knee meet your arm. Alternate sides as fast as you can while still maintaining a sturdy plank and keeping your torso in place.

Bodyweight exercises for the Legs

73. Wall Sit

How to perform a Wall Sit :
Slowly slide your back down a wall until the thighs are parallel to the ground. Make sure the knees are directly above the ankles and keep the back straight.

74. Lunge

How to perform a Lunge :
Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

75. Clock Lunge

How to perform a Clock Lunge :
Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backwards lunge, then return to standing.

76. Pistol Squat

How to perform a Pistol Squat :
Stand holding the arms straight out in front of the body, and raise the right leg, flexing the right ankle and pushing the hips back. Then lower the body while keeping the right leg raised. Hold, then return to standing.

77. Lunge Jump

How to perform a Lunge Jump :
Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs.

78. Curtsy Lunge

How to perform a Curtsy Lunge :
When lunging, step the left leg back behind the right, bending the knees and lowering the hips until the right thigh is almost parallel to the floor. Remember to keep the torso upright and the hips square.

79. Squat

How to perform a Squat :
Stand with the feet parallel or turned out 15 degrees—whatever is most comfortable. Slowly start to crouch by bending the hips and knees until the thighs are at least parallel to the floor. Make sure the heels do not rise off the floor. Press through the heels to return to a standing position.

80. Single Leg Deadlift

How to perform a Single Leg Deadlift :
Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs

81. Squat Reach and Jump

How to perform a Squat Reach and Jump :
Perform a normal squat, but immediately jump up, reaching the arms straight overhead.

82. Chair Squat Pose

How to perform a Chair Squat Pose :
Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor while swinging the arms up. Straighten the legs, then lift up the right knee while swinging the left arm outside the right knee. Return to standing and repeat on the other side.

83. Quadruped Leg Lift

How to perform a Quadruped Leg Lift :
Starting on the hands and knees, keep a flat back and engage the core. Raise the left leg straight back, stopping when the foot is hip-level and the thigh parallel to the floor. Balance for as long as possible, then raise the bottom right toe off the floor, tightening the butt, back, and abs. Hold for up to 10 seconds, then switch legs.

84. Step-Up

How to perform a Step-Up :
Find a step or bench, and place the right foot on the elevated surface. Step up until the right leg is straight then return to start.

85. Calf Raise

How to perform a Calf Raise :
From a standing position, slowly rise up on the toes, keeping the knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.

86. Squat Thrusts

How to perform a Squat Thrust :
Stand with your feet shoulder-width apart and your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. Kick your legs backward, so that you’re now in a pushup position. Then quickly bring your legs back to the squat position. Stand up quickly and repeat the entire movement.

87. Alternating Lunges

How to perform a Alternating Lunge :
Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then, raise up and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Step forward with the alternate leg and repeat.

88. High Knees

How to perform  High Knees :
Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can and step forward. Repeat with your right leg. Continue to alternate back and forth.

89. Broad Jump to Fast Feet

How to perform a Broad Jump to Fast Feet :
Stand with feet hip-width apart. Bend your knees and send hips back, but keep chest lifted. Engaging your glutes and core, jump forward with both feet, landing softly. Lift onto your toes, and keeping a soft bend to your knees and a slight hinge to your hips, take small, quick steps backward to your starting position.

90. Jump Squat

How to perform a Jump Squat :
Stand with feet hip-width apart, toes parallel to one another. Engage your glutes and core, and send your hips back as you sink into a squat. From the bottom of your squat, use all of your strength to explode up, getting both feet off the ground. Land lightly on your toes, and immediately sink into your next squat. Repeat.

91. Lateral Lunge to Knee Drive

How to perform a Lateral Lunge to Knee Drive :
Standing with feet hip-width apart and with core engaged, send hips back, and take a wide step to the left with your left foot. Bend left leg and lower into a lateral lunge, keeping right leg straight. Shift weight to the right foot and push off your left, bringing the left knee up to your chest as you simultaneously jump up off your right foot. Swing your arms naturally to help gain momentum and give you lift. Land lightly on your right foot and repeat on the same side. On the next round, switch sides.

92. Lunge Chop

How to perform a Lunge Chop :
Start in a lunge position with right foot forward, left leg extended behind you with a bent knee. Clasp hands in front of you, and keeping much of your weight in your right foot, engage your core, and think about sending your weight down as you bend your right knee and sweep hands across your body to the outside of your right leg. You should feel your abs engaged as you rotate. Jump up, switching legs mid-air and lifting arms overhead. Land with the left foot forward, and immediately sink into a lunge, sweeping hands to the outside of the left leg. Continue to alternate.

93. Squat Thrust to Frog Jump

How to perform a Squat Thrust to Frog Jump :
Stand with feet just wider than shoulder width, toes turned slightly out. Engage glutes and send hips back, sitting into low sumo squat. Place both hands on the ground as you jump feet straight back, extending legs into a high plank. Immediately jump forward into the low squat position with feet outside hands, hips low to the ground. Now explode up, jumping straight up and extending arms fully overhead. Land lightly and repeat.

94. Skater to Curtsy Lunge

How to perform a Skater to Curtsy Lunge :
Start with feet together, knees bent, and slightly hinged at the hips. Shift weight slightly into your right foot and leap laterally to the left as far as you can. Land softly on your left foot. Repeat 2 more times, propelling back to the right side and then again to the left. On the third jump, allow your right leg to land behind the left, and lower into a curtsy squat. At the bottom of your squat, both knees will be bent, and your left knee will be in front of your right. Repeat the same sequence starting to the left.

95. Single-Leg Squat

How to perform a Single-Leg Squat :
Stand on one leg with opposite foot in front of you, and without setting the front foot on the floor, bend the standing leg and lower down into a squat. You can have your arms straight out in front of you for balance. Pause, then return to the start. Do all reps, and then switch legs and repeat.

96. Butt Kicks

How to perform Butt Kicks :
Start standing with your feet hip-width apart then start jogging in place. The difference here is that you’ll be bringing your heels behind you to tap your butt (or get as close to it as you can).

97. Frog Jumps

How to perform  Frog Jumps :
Start in an athletic squat position and swing your arms back behind your hips. Push off of your heels and jump forward, land, and immediately sink back down into a squat position and jump again.

98. Plie Squats

How to perform  Plie Squats :
Start with your feet wider than shoulder-width apart with your toes pointed outward. Lower down into a squat until your thighs are parallel to the floor. Push back up to a standing position.

99. Overhead Lunge

How to perform a Overhead Lunge :
Stand with the hands overhead hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

100. Forward to Reverse Lunges

How to perform Forward to Reverse Lunges :
Stand with your feet hip-width apart. Step forward with your left foot into a forward lunge, with both knees bent so that your knees so that the front thigh is parallel to the floor and the back knee is about two inches from the floor. Push off your front foot, hover your foot as you stand straight up, and immediately step back into a reverse lunge. Drive through your front foot to stand back up.

101. Power Lunges

How to perform Power Lunges :
Stand with your feet hip-width apart. Lunge back with your right foot, bending both knees 90 degrees. Straighten your left leg and jump into the air while driving your right knee up in front of your body. Immediately lower your right foot back into a lunge. Repeat on the other side.

Bodyweight exercises for the Arms

102. Triceps Dip

How to perform a Triceps Dip :
Get seated near a step or bench. Sit on the floor with knees slightly bent, and grab the edge of the elevated surface and straighten the arms. Bend them to a 90-degree angle, and straighten again while the heels push towards the floor. For some extra fire, reach the right arm out while lifting the left leg.

103. Boxer

How to perform a Boxer :
Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms.

104. Arm Circles

How to perform Arm Circles :
Stand with arms extended by the sides, perpendicular to the torso. Slowly make clockwise circles for about twenty to thirty seconds (about one foot in diameter). Then reverse the movement, going counter-clockwise.

Bodyweight exercises for the Glutes

105. Donkey Kick

How to perform a Donkey Kick :
Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.

106. Lying Hip Raise

How to perform a Lying Hip Raise :
Lie down on your back with your knees up and your feet on the ground. Push through your heels and squeeze your glutes to lift your hips off of the ground as high as possible. Hold at the top position for a few seconds before returning to the ground.

107. Single-Leg Glute Bridges

How to perform Single-Leg Glute Bridges :
Lie on your back with your knees bent and feet flat on the floor. Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip. Raise your hips and lower them back to the ground, keeping your leg in the air. Repeat on the other side.

108. Donkey Whips

How to perform Donkey Whips :
Start on all fours. Lift your right leg, extending it behind you. Swing your right leg to the right side and then back to center. Repeat on the other side.

109. Fire Hydrants

How to perform Fire Hydrants :
Start on all fours. Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height. Lower to start, hovering your knee above the ground. Repeat on the other side.

110. Single Leg Kickbacks

How to perform Single Leg Kickbacks :
Start on all fours with your knees under your hips and hands under your shoulders. Lift your left leg and flex your foot as you kick it back behind you and straighten your leg. Return to start. Repeat on the other side.

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