100 Bodyweight Strength Exercises

100 Bodyweight Strength Exercises

Rather than 100 excuses not to exercise how about a 100 reasons and you don’t even need any equipment !!

  1. Push-Ups: Start in a plank position with hands shoulder-width apart. Lower your body by bending your arms until your chest almost touches the ground. Push back up to the starting position.
  2. Squats: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, like sitting in a chair. Keep your back straight, then return to the starting position.
  3. Lunges: Stand with your feet hip-width apart. Step one foot forward and bend both knees to 90-degree angles, ensuring your front knee doesn’t go past your toes. Push off the front foot to return to the starting position.
  4. Burpees: Start in a standing position. Drop into a squat, place your hands on the ground, and kick your feet back into a plank position. Do a push-up, jump your feet back to the squat position, then explode into a jump and return to standing.
  5. Tricep Dips: Sit on the edge of a sturdy surface with your hands gripping the edge. Slide your body off the surface, bending your elbows to lower your body, then push back up.
  6. Planks: Begin in a push-up position but with your weight on your forearms instead of your hands. Keep your body in a straight line from head to heels, engaging your core. Hold the position.
  7. Side Planks: Lie on your side with your legs extended and your elbow directly beneath your shoulder. Lift your hips off the ground to form a straight line from head to heels, engaging your core. Hold on each side.
  8. Mountain Climbers: Start in a plank position. Bring one knee toward your chest, then switch legs quickly, as if you’re running in place with your hands on the ground.
  9. Supermans: Lie face down with your arms extended overhead and legs straight. Lift your arms, chest, and legs off the ground simultaneously, then lower them back down.
  10. Bicycle Crunches: Lie on your back, bend your knees, and lift your feet off the ground. Bring one knee toward your chest while simultaneously twisting your torso to bring the opposite elbow toward that knee. Alternate sides in a pedaling motion.
  11. Diamond Push-Ups: Perform push-ups with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
  12. Wide-Arm Push-Ups: Do push-ups with your hands placed wider than shoulder-width apart to target your chest and shoulders.
  13. Incline Push-Ups: Place your hands on an elevated surface like a bench or step and perform push-ups to engage different muscle groups.
  14. Decline Push-Ups: Elevate your feet on a bench or step while doing push-ups to target your upper chest.
  15. Single-Leg Squats (Pistols): Stand on one leg and lower your body as far as possible while keeping the other leg extended. Return to the starting position.
  16. Jump Squats: Perform squats, but explode into a jump as you rise from the squat position. Land softly and go back into the squat.
  17. Jump Lunges: Start in a lunge position and jump, switching legs mid-air and landing in a lunge on the opposite side.
  18. Plank Shoulder Taps: In a plank position, lift one hand to tap the opposite shoulder, then switch to the other hand.
  19. Handstand Push-Ups: Against a wall, kick up into a handstand position, then perform push-ups using your body weight.
  20. Lizard Push-Ups: Start in a push-up position. As you lower your body, bring one knee to the outside of your elbow. Return to the push-up position and repeat on the other side.
  21. Commando Planks: In a plank position, lower from your forearms to your hands one arm at a time and then return to the forearm plank position.
  22. Glute Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground, creating a bridge with your body.
  23. Reverse Lunges: Step backward into a lunge with one leg, then return to the starting position. Repeat with the other leg.
  24. Tabletop Leg Raises: Sit on the ground with your hands and feet on the ground. Lift your hips off the ground and extend one leg, then lower it and switch to the other leg.
  25. Russian Twists: Sit with your knees bent and feet on the ground. Lean back slightly and twist your torso to touch the ground on one side, then the other.
  26. Single-Leg Deadlifts: Stand on one leg and bend at the hips to lower your upper body while extending the opposite leg backward. Return to a standing position.
  27. Wall Sits: Lean your back against a wall and lower your body into a sitting position, as if sitting in an invisible chair.
  28. Leg Raises: Lie on your back with your legs straight. Lift your legs off the ground and then lower them back down.
  29. Bent-Knee Planks: In a plank position, rest on your forearms and keep your knees bent, holding a stable position.
  30. Side Leg Raises: Lie on your side with legs straight. Lift your top leg as high as you can, then lower it back down.
  31. Bear Crawls: Crawl on your hands and feet with your knees close to the ground, engaging your core.
  32. Frog Jumps: Crouch down, then leap forward, landing in a squat position.
  33. Dolphin Planks: Start in a forearm plank position and raise your hips toward the ceiling, forming an inverted V shape. Return to the plank.
  34. Star Jumps: Start in a standing position and jump, spreading your arms and legs wide, then return to the standing position.
  35. Seated Leg Raises: Sit on the ground with your legs straight. Lift your legs off the ground, then lower them.
  36. Inchworms: Begin standing, then bend at the hips and walk your hands forward into a plank position, then walk them back to your feet and return to standing.
  37. Leg Pull-Ins: Sit with your legs straight and hands by your sides. Lift your legs and pull them in toward your chest, then extend them back out.
  38. Reverse Planks: Sit with your legs extended in front of you and place your hands on the ground behind your back. Lift your hips to create a straight line from head to heels.
  39. Kneeling Push-Ups: Perform push-ups from a kneeling position, making it easier on your upper body.
  40. High Knees: Stand in place and jog, lifting your knees as high as possible with each step.
  41. Arm Circles: Extend your arms to the sides and make small or large circles in both directions.
  42. Wide-Leg Squats: Perform squats with your feet placed wider than shoulder-width apart to target different leg muscles.
  43. Oblique Crunches: Lie on your back with your knees bent. Lift your shoulders off the ground while twisting to bring one elbow toward the opposite knee. Alternate sides.
  44. Donkey Kicks: Start in a tabletop position with your knees and hands on the ground. Lift one leg straight up behind you, then lower it back down.
  45. Crab Walk: Sit with your hands behind you and feet flat on the ground. Lift your hips and walk forward or backward.
  46. Side Leg Circles: Lie on your side and lift your top leg, making small circles in both directions.
  47. Hip Thrusts: Sit with your knees bent and feet flat on the ground. Lift your hips as high as possible, squeezing your glutes at the top.
  48. Forward Lunges: Step forward with one leg and bend both knees to lower your body, then return to the starting position. Repeat with the other leg.
  49. Tuck Jumps: Jump and bring your knees toward your chest, then land softly.
  50. Squat Jumps: Perform squats and jump as high as possible from the squat position.
  51. Alternating Superman: Lie face down with your arms extended overhead and legs straight. Lift your right arm and left leg simultaneously, then switch sides.
  52. Dips on a Chair: Place your hands on a sturdy surface like a chair and perform dips to work your triceps.
  53. Box Jumps: Stand in front of a sturdy box or step. Jump onto it and then step back down.
  54. Spiderman Push-Ups: Perform a push-up while bringing one knee to the outside of the elbow on the same side, alternating sides.
  55. Jumping Lunges: Start in a lunge position and jump, switching legs in mid-air and landing in a lunge on the opposite side.
  56. Bent-Knee Leg Raises: Lie on your back with knees bent and feet flat on the ground. Lift your legs off the ground, then lower them.
  57. Bear Crawl Push-Ups: Begin in a bear crawl position, then perform a push-up.
  58. Side Plank Leg Lifts: Start in a side plank position and lift your top leg as high as possible.
  59. Plank Jacks: In a plank position, jump your feet out and in, similar to a jumping jack.
  60. Single-Leg Bridges: Lie on your back with knees bent and feet flat on the ground. Lift your hips while extending one leg toward the ceiling, then lower your hips.
  61. Jumping Jacks: Start in a standing position with arms by your sides. Jump, spreading your arms and legs wide, then return to the starting position.
  62. Push-Up Variations: Try different push-up variations like wide-arm, diamond, or decline push-ups.
  63. Squat Variations: Experiment with different squat variations, such as sumo squats or jump squats.
  64. Lunge Variations: Mix it up with reverse lunges, walking lunges, or jump lunges.
  65. Inchworm Push-Ups: Perform inchworms as described earlier and add a push-up at the plank position.
  66. Plank Variations: Challenge yourself with side planks, forearm planks, or plank leg lifts.
  67. Side Plank Hip Dips: In a side plank position, lower your hips toward the ground and then lift them back up.
  68. Burpee Variations: Add a push-up or a tuck jump to traditional burpees.
  69. Commando Plank Variations: Modify the commando planks with push-ups, knee tucks, or shoulder taps.
  70. Handstand Variations: If you’re experienced, try handstand push-ups or handstand walking.
  71. Pike Push-Ups: In a downward dog yoga pose, perform push-ups by bending your arms.
  72. Jumping Squat Variations: Add a 180-degree jump or squat jumps to regular squats.
  73. Plank to Push-Up: Start in a plank and move to a push-up position one arm at a time, then return to the plank.
  74. Shoulder Taps: In a push-up position, lift one hand to tap the opposite shoulder, then switch to the other hand.
  75. Cross-Body Mountain Climbers: In a plank position, bring one knee toward the opposite elbow, then switch legs quickly.
  76. Crab Toe Touches: Sit with your hands behind you and feet flat on the ground. Lift your hips and reach one hand to touch the opposite foot, then switch sides.
  77. Squat Hold: Perform a squat and hold the lowest position for a set amount of time to work on endurance.
  78. Alternating Step-Ups: Find a sturdy surface or bench and step up onto it, alternating legs.
  79. Lateral Leg Raises: Lie on your side and lift your top leg to the side.
  80. Push-Up with Rotation: Perform a push-up, then rotate your body to lift one arm straight up, forming a T-shape with your body.
  81. Bodyweight Rows: Find a horizontal bar or sturdy surface and perform rows by pulling your chest toward the bar.
  82. Frog Leg Raises: Lie on your back with your legs extended. Lift your legs off the ground and then open and close them in a frog-like motion.
  83. Seated Russian Twists: Sit with your knees bent and feet on the ground. Lean back slightly and twist your torso to touch the ground on one side, then the other.
  84. Lateral Lunge: Step to the side and bend one knee to perform a lateral lunge, then return to the starting position. Repeat on the other side.
  85. Single-Leg Calf Raises: Stand on one leg and lift your heel as high as possible, then lower it back down.
  86. High Plank with Leg Lifts: In a high plank position, lift one leg off the ground, then lower it and switch to the other leg.
  87. Leg Pull-Ins with a Twist: Sit with your legs straight and hands by your sides. Lift your legs and pull them in toward your chest while twisting your torso to one side, then extend them back out and twist to the other side.
  88. Bear Crawl Shoulder Taps: In a bear crawl position, lift one hand to tap the opposite shoulder, then switch to the other hand.
  89. Wall Sits with Leg Lifts: While performing a wall sit, lift one leg and hold it off the ground for a set amount of time, then switch legs.
  90. Reverse Leg Raises: Lie face down with your arms extended overhead. Lift your legs off the ground, then lower them back down.
  91. Plyometric Push-Ups: Perform explosive push-ups by pushing off the ground with enough force to lift your hands off momentarily.
  92. Single-Leg Box Jumps: Stand in front of a sturdy box or step. Jump onto it while balancing on one leg and then step back down.
  93. Tuck Jumps with a Twist: Jump and bring your knees toward your chest while twisting your torso to one side, then land softly.
  94. Bent-Knee Leg Raises with a Twist: Lie on your back with knees bent and feet flat on the ground. Lift your legs off the ground while twisting your torso to one side, then lower them and twist to the other sid
  95. Plank Walks: In a plank position, walk your hands forward and backward.
  96. Commando Plank with Knee Tucks: In a commando plank, perform knee tucks by bringing one knee toward your chest, then switch to the other knee.
  97. Handstand Holds: If you’re experienced, practice holding a handstand position against a wall or with a spotter.
  98. Wall Angels: Stand with your back against a wall and raise your arms overhead, forming snow angel motions on the wall.
  99. Lunge Jumps: Start in a lunge position and jump, switching legs in mid-air and landing in a lunge on the opposite side.
  100. Burpee Box Jumps: Perform a burpee and finish with a jump onto a box or sturdy surface

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