Bodyweight Exercise Guides with Photos and Instructions
Included below is a wide variety of different exercises you can perform using your own body weight. The great thing about using your own body for resistance is that you can literally workout anywhere at anytime without the need for special machines or expensive equipment. You don’t need to spend your hard-earned money on a gym membership or waste your time driving to a fitness facility to get a workout in. You can perform these exercises in the convenience of your own home or head outside and workout at a local park or school. Although you might not be able to attain the high level of resistance or gain the amount of muscle mass as you could get with free weight exercises using barbells or dumbbells, you can can still get an incredibly intense workout by just using your body weight. Pick a few exercises for each muscle group from the list below and create your own custom exercise program to reach your fitness goals!
Abs:
- Bent Knee Abdominal Hip Raises
- Decline Abdominal Crunches
- Reverse Decline Crunches
- Flat Bench Abdominal Leg Pull Ins
- Flat Bench Abdominal Leg Raises
- Hanging Knees To Chin Raises
- Hanging Abdominal Leg Raises
- Hanging Knees To Head Raises
- Parallel Bar Abdominal Knee Raises
- Lying Reverse Abdominal Crunches
- Reverse Abdominal Crunches
- Abdominal Flutter Kicks
- Abdominal Butt Raises
- Overhead Abdominal Crunches
- Abdominal Crunches
- Fingers To Toes Abdominal Crunches
- Straight Arm Abdominal Crunches
- Abdominal Sit Ups
- Abdominal Toe Touchers
- Abdominal Tuck Crunches
- Flutter Kick Oblique Crunches
- Fingers To Heel Oblique Touchers
- Oblique Crunches
- Oblique Decline Crunches
- Hanging Oblique Knee Raises
- Elbow To Knee Oblique Crunches
- Lying Side Oblique Crunches
- Oblique Twists
- Lying Oblique Leg Raises
Back:
- Pullups
- V Bar Pullups
- Wide Grip Pull Ups
- Hyperextensions
- Lying Back Presses
Biceps:
- Chin Ups
Butt:
- Lying Butt Bridge
- Glute Kickbacks
Chest:
- Dips
- Narrow Grip Push Ups
- Push Ups
- Declined Push Ups
- Isometric Chest Presses
Hamstrings:
- Leg Lifts
Neck:
- Isometric Front To Back
- Isometric Side To Side
- Seated Towel Raises
- Standing Towel Raises
- Head Forward Backward
- Head Circular Motions
- Head Side To Side
- Head Shoulder Tilt
Quadriceps:
- Jump Squats
Triceps:
- Bench Dips
- Dips
- Pushups Hands Close
- Towel Extensions
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Standing Hamstring – Stretching Exercise Guide with Photos
Exercise Advice: Begin by standing with your legs toge
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Hammer Dumbbell Curls – Biceps Exercise Guide with Photos
Muscles Targeted: Hammer dumbbell curls primarily targ
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Standing Barbell Deltoid Press Behind Head – Exercise Guide
Exercise Advice: Stand with your feet approximately sh
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Lying One Arm Dumbbell Extensions – Triceps Exercise Guide
Exercise Advice: Position yourself on a flat bench and
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Two Arm Palms Up Wrist Curls – Forearm Exercise Guide
Exercise Advice: Kneel next to a flat bench and lay yo
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Behind Back Chest Stretch – Stretching Exercise Guide
Exercise Advice: Reach both hands behind you and inter
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