50 Body Weight Exercises And Dumbbell Exercises

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Full Body

1. Inchworm:
2. Tuck Jump
3. Bear Crawl
4. Plyometric Push-Up
5. Stair Climb with Bicep
6. Mountain Climber
7. Prone Walkout
8. Burpees
9. Plank
10. Plank-to-Push-Up

Legs

11. Wall Sit
12. Lunge
13. Clock Lunge
14. Lunge-to-Row
15. Lunge Jump
16. Curtsy Lunge
17. Squat
18. Pistol Squat
19. Squat Reach and Jump
20. Chair Squat Pose
21. Step-Up
22. Single Leg Deadlift
23. Quadruped Leg Lift
24. Calf Raise

Chest & Back

25. Standard Push-Up
26. Dolphin Push-Up
27. Donkey Kick
28. Handstand Push-Up
29. Judo Push-up
30. Reverse Fly
31. Superman
32. Contralateral Limb Raises

Shoulders & Arms

33. Triceps Dip
34. Diamond Push-Up
35. Boxer
36. Shoulder Stabilization Series (I, Y, T, W O)
37. Arm Circles

Core

38. L Seat
39. Rotational Push-Up
40. Dynamic Prone Plank
41. Flutter Kick
42. Bicycle
43. Crunch
44. Segmental Rotation
45. Shoulder Bridge
46. Single Leg Abdominal Press
47. Double Leg Abdominal Press
48. Side Plank
49. Sprinter Sit-Up
50. Russian Twist

Source: The Greatist