{"id":23722,"date":"2024-04-05T22:26:35","date_gmt":"2024-04-05T22:26:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=23722"},"modified":"2024-04-05T22:26:41","modified_gmt":"2024-04-05T22:26:41","slug":"list-of-bodyweight-exercises-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/list-of-bodyweight-exercises-with-pdf","title":{"rendered":"Full List of Bodyweight Exercises by Muscle Group with PDF"},"content":{"rendered":"\n<p>It\u2019s good to have a list of all bodyweight exercises in one place, whether you want to <a href=\"https:\/\/thefitnessphantom.com\/100-rep-bodyweight-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"23220\" rel=\"noreferrer noopener\">create a workout plan<\/a> for yourself or your clients.<\/p>\n\n\n\n<p>For your convenience, I\u2019ve compiled as many as 105 bodyweight exercises and organized them by the muscle groups they target. This way, you can easily find the exercises you\u2019re looking for and include them in your workout arsenal.<\/p>\n\n\n\n<p>It took me several hours to make this list, but I&#8217;ve included all the best exercises you can do using your body weight, from beginner to elite level.<\/p>\n\n\n\n<p>I&#8217;ve also put all the exercises in a PDF file so you can download them, keep them handy, and use them offline.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>List of Bodyweight Exercises by Muscle Group<\/strong><\/h2>\n\n\n\n<p>Below, you can see all the exercises, from the chest, shoulder, and arms to the back, core, and leg.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Chest (1-9)<\/strong><\/li>\n\n\n\n<li><strong>Shoulder (10-20)<\/strong><\/li>\n\n\n\n<li><strong>Triceps (21-26)<\/strong><\/li>\n\n\n\n<li><strong>Biceps (27-32)<\/strong><\/li>\n\n\n\n<li><strong>Back (33-40)<\/strong><\/li>\n\n\n\n<li><strong>Abs and Oblique (41-60)<\/strong><\/li>\n\n\n\n<li><strong>Hamstrings (61-66)<\/strong><\/li>\n\n\n\n<li><strong>Quadriceps (67-79)<\/strong><\/li>\n\n\n\n<li><strong>Glutes (80-86)<\/strong><\/li>\n\n\n\n<li><strong>Calves (87-90)<\/strong><\/li>\n\n\n\n<li><strong>Integrated Full Body (91-105)<\/strong><\/li>\n<\/ul>\n\n\n\n<p>Below each exercise, I&#8217;ve included the other muscles they target, the experience level needed for doing that particular exercise, and whether you need any equipment or not. This information will further help you pick the right exercises according to your fitness level and goal.<\/p>\n\n\n\n<div class=\"adthrive-video-player in-post\" itemscope itemtype=\"https:\/\/schema.org\/VideoObject\" data-video-id=\"s4jYNRth\" data-player-type=\"default\" override-embed=\"default\">\n\t\t\t<meta itemprop=\"uploadDate\" content=\"2024-04-04T10:42:17.000Z\" \/>\n\t\t<meta itemprop=\"name\" content=\"Bodyweight Workout for Beginners.mp4\" \/>\n\t\t<meta itemprop=\"description\" content=\"Best Bodyweight Exercises for Beginners to Build Strength and Muscle at Home Without Equipment\" \/>\n\t\t<meta itemprop=\"thumbnailUrl\" content=\"https:\/\/content.jwplatform.com\/thumbs\/s4jYNRth-720.jpg\" \/>\n\t\t<meta itemprop=\"contentUrl\" content=\"https:\/\/content.jwplatform.com\/videos\/s4jYNRth.mp4\" \/>\n\t<\/div>\n\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">CHEST<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Chest-Exercises.jpg\" alt=\"Bodyweight Chest Exercises\" class=\"wp-image-23784\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Chest-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Chest-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Chest-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Regular Push up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Triceps and Anterior Delt<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Negative Push-Up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Wide Push up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Incline Press-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder<\/li>\n\n\n\n<li>Equipment Needed: Bench\/Chair\/Elevated Object<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Decline Press-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Delts and Abs<\/li>\n\n\n\n<li>Equipment Needed: Bench\/Chair\/Elevated Object<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bar Dips<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Triceps, Shoulder, and Abs<\/li>\n\n\n\n<li>Equipment Needed: Dip Station<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Close-grip Pushup<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Triceps<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Archer pushup<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Staggered Push-Up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulders<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">SHOULDER<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Shoulder-Exercises.jpg\" alt=\"Bodyweight Shoulder Exercises\" class=\"wp-image-23785\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Shoulder-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Shoulder-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Shoulder-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pike Pushups<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abs and Triceps<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-shoulder-workout#1_Standing_IYT_Raises\"><strong>Standing IYT Raises<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Wall Handstand Push-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abs and Triceps<\/li>\n\n\n\n<li>Equipment Needed: Wall Support<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-exercises-for-shoulder#6_Scapular_Push-up\"><strong>Scapular Push-up<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Plank Ups<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Handstand Walk<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abs and Triceps<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-exercises-for-shoulder#10_Bodyweight_Lateral_Raise\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-exercises-for-shoulder#10_Bodyweight_Lateral_Raise\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Lateral Raises<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#1_Bodyweight_Rear_Delt_Fly\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Lying Rear Delt Fly<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#4_Standing_Rear_Delt_Retraction_on_the_Wall\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#4_Standing_Rear_Delt_Retraction_on_the_Wall\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Rear Delt Retraction on The Wall<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Trapezius<\/li>\n\n\n\n<li>Equipment Needed: Waal Support<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#3_Bodyweight_Rear_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Rear Delt Raise<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/rear-delt-bodyweight-exercises#5_Bodyweight_Torso_Pull\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Torso Pull<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">TRICEPS<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Triceps-Exercises.jpg\" alt=\"Bodyweight Triceps Exercises\" class=\"wp-image-23786\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Triceps-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Triceps-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Triceps-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Triangle Push up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Chest<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises#1_Triceps_Push-up\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises#1_Triceps_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sphinx Push-ups<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Core<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises#4_Bench_Dips\"><strong>Bench Dips<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Core<\/li>\n\n\n\n<li>Equipment Needed: Bench\/Chair<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises#3_Bodyweight_Triceps_Extension\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-triceps-exercises#3_Bodyweight_Triceps_Extension\">Triceps Extension<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder<\/li>\n\n\n\n<li>Equipment Needed: Smith Machine\/Bench\/Chair<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Upright Body Dips<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Chest, Shoulder, and Abs<\/li>\n\n\n\n<li>Equipment Needed: Dip Station<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Floor Dips<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">BICEPS<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Biceps-Exercises.jpg\" alt=\"Bodyweight Biceps Exercises\" class=\"wp-image-23787\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Biceps-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Biceps-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Biceps-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-biceps-exercises#1_Bodyweight_Curl\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Curl<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Back<\/li>\n\n\n\n<li>Equipment Needed: Table, Dip Stand, Straight Rod or Bamboo<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Chin-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Back<\/li>\n\n\n\n<li>Equipment Needed: Bar to Hang on<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-biceps-exercises#4_Neutral_Grip_Chin-up\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Neutral Grip Chin-up<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Forearms and Back<\/li>\n\n\n\n<li>Equipment Needed: An Object to Hang on, Like a Pull-up Bar<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#6_Bicep_Leg_Curl\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#6_Bicep_Leg_Curl\"><strong>Bicep Leg Curl<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: None<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-biceps-exercises#3_Neutral_Grip_Inverted_Row\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Neutral Grip Inverted Row<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Upper Back<\/li>\n\n\n\n<li>Equipment Needed: Table, Dip Stand, or Bar<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-biceps-exercises#5_Negative_Chin-up\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Negative Chin-up<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Back and Abs<\/li>\n\n\n\n<li>Equipment Needed: Pull-up Bar<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">BACK<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Back-Exercises.jpg\" alt=\"Bodyweight Back Exercises\" class=\"wp-image-23788\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Back-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Back-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Back-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Pull-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Biceps and Abs<\/li>\n\n\n\n<li>Equipment Needed: Pull-up Bar<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#2_Pull_up_Superman\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#2_Pull_up_Superman\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Superman Pull<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Inverted Row<\/strong> (Australian Pull-up) \n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Biceps and Rear Delt<\/li>\n\n\n\n<li>Equipment Needed: Pull-up Bar<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home#1_I-Y-T_Raise\"><strong>Lying Triple Flies<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Shoulder<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Renegade Row<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-back-workout#12_Prone_Towel_Row\"><strong>&nbsp;Prone Towel Row<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Rear Delt<\/li>\n\n\n\n<li>Equipment Needed: Towel and Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bird Dog Pose<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Abs, Glutes, and Hamstring<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-lat-exercises-at-home#2_Superman_External_Arm_Rotation\"><strong>Superman with External Arm Rotation<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstrings<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">ABS and OBLIQUE<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Core-Exercises.jpg\" alt=\"Bodyweight Core Exercises\" class=\"wp-image-23789\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Core-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Core-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Core-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Crunches<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Reverse Crunches<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Lower Abs<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations\" data-type=\"post\" data-id=\"1886\">Plank and Its Variations<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Core<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Mountain Climber<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Toe Tap Crunches<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Abs<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Alternating Heel Taps<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Obliques<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Russian Twist<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Obliques<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Leg Raises<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Lower Abs<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Flutter Kicks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Lower Abs<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Crossbody Mountain Climber<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Midsection<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Deadbug<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Hollow Body Hold<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Midsection<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>V-ups<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Entire Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Knee Tucks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Lower Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#7_Single-Leg_Tuck-up\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"lwptoc_item_label\" style=\"border: 0px; margin: 0px; padding: 0px;\"><strong>Single-Leg Tuck-up<\/strong><\/span><\/a>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Lower Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-ab-exercises-and-workout#10_Dragon_Flag\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Dragon Flag<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Entire Abdominals<\/li>\n\n\n\n<li>Equipment Needed: Firm  Stationary Object<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Side Plank Hip Taps<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Obliques<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bicycle Crunches<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Rectus Abdominis and Obliques<\/li>\n\n\n\n<li>Equipment Needed: Yoga Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lying Windshield Wiper<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Obliques and Lower Back<\/li>\n\n\n\n<li>Equipment Needed: Exercise Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/14-best-workout-for-lower-abs#13_Air_Plunge\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Air Plunge<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Rectus and Transverse Abdominis<\/li>\n\n\n\n<li>Equipment Needed: Yoga Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">HAMSTRINGS<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Hamstring-Exercises.jpg\" alt=\"Bodyweight Hamstring Exercises\" class=\"wp-image-23790\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Hamstring-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Hamstring-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Hamstring-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#3_Standing_Leg_Curl\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#3_Standing_Leg_Curl\"><strong>Standing Leg Curl<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: None<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#1_Single-Leg_Sliding_Exercise\"><strong>Single-Leg Sliding Curl<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes and Abs<\/li>\n\n\n\n<li>Equipment Needed: Gliding Discs<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#2_Nordic_Hamstring_Curl\"><strong>Nordic Hamstring Curl<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes and Abs<\/li>\n\n\n\n<li>Equipment Needed: Partner Support<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\"><strong>&nbsp;Single-Leg Hamstring Bridge<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#6_Single-Leg_Romanian_Deadlift\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#6_Single-Leg_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Single-Leg Romanian Deadlift<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes, Lower Back, and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Hamstring March<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Lower Back<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">QUADRICEPS<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Quad-Exercises.jpg\" alt=\"Bodyweight Quad Exercises\" class=\"wp-image-23791\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Quad-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Quad-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Quad-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Regular Squat<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glute<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Front Lunges<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring and Butt<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bulgarian Split Squat<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstrings, Glute, and Abs<\/li>\n\n\n\n<li>Equipment Needed: Bench\/Chair\/Box<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Lateral Lunge<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Adductors<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Wall Sit<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes<\/li>\n\n\n\n<li>Equipment Needed: Wall Support<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#9_Frog_Squat\"><strong>Frog Squat<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Adductors<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Reverse Lunge<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glute and Hamstrings<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sumo Squat<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Adductors<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/www.youtube.com\/watch?v=simYabWAVn4\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=simYabWAVn4\" target=\"_blank\" rel=\"noopener\">Skater Squat<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Core, Ham, and Glute<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#16_Sissy_Squat\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#16_Sissy_Squat\">Sissy Squat<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Posterior Chain<\/li>\n\n\n\n<li>Equipment Needed: Firm Vertical Object<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Step-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes and Abdominals<\/li>\n\n\n\n<li>Equipment Needed: Box\/Bench<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#15_Pistol_Squat\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#15_Pistol_Squat\" rel=\"noreferrer noopener\">Pistol Squat<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes, Hamstrings, and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#17_Curtsy_LungesSquat\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Curtsy Lunges<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Glutes and Biceps Femoris<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">GLUTES<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"900\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Glutes-Exercises.jpg\" alt=\"Bodyweight Glutes Exercises\" class=\"wp-image-23792\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Glutes-Exercises.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Glutes-Exercises-300x225.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/Bodyweight-Glutes-Exercises-768x576.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Glutes Bridge\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Lower Back<\/li>\n\n\n\n<li>Equipment Needed: Exercise Mat<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=ImoSJtGCPFY\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=ImoSJtGCPFY\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Reverse Leg Lift<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstrings<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#11_Glute_Kickback\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#11_Glute_Kickback\"><strong>Leg Kickback<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Biceps Femoris and Lower Spine<\/li>\n\n\n\n<li>Equipment Needed: Yoga Mat<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#19_Plie_Squat\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits#19_Plie_Squat\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pli\u00e9 Squat<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Adductors<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Ss0aPC68bVk\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Ss0aPC68bVk\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Squat Jack<\/strong><\/a> (Pop Squat)\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Inner Thighs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-glute-exercises#4_Frog_Pump\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calisthenics-glute-exercises#4_Frog_Pump\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Frog Pump<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-glute-exercises#5_Long_Lever_Bridge_Marching\"><strong>Long Lever Bridge Marching<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">CALVES<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>SIngle-leg Calf Raise<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: None<\/li>\n\n\n\n<li>Equipment Needed: Wall Support<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Wall-Supported_Calf_Raises\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Wall-Supported_Calf_Raises\" rel=\"noreferrer noopener\">Double-Leg Heel Raises<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring<\/li>\n\n\n\n<li>Equipment Needed: Wall Support<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Donkey Calf Raises<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring<\/li>\n\n\n\n<li>Equipment Needed: Any Supporting Object, Such as a Bench, Box, or Chair<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Plie Squat Calf Raises<\/strong>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Adductors<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#7_Eccentric_Calf_Raises\"><strong>Eccentric Calf Raises<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Other Engaged Muscles: Hamstring<\/li>\n\n\n\n<li>Equipment Needed: Wall Support and Stepper<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">INTEGRATED FULL BODY<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Jumping Jacks<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Legs, Abs, and Shoulder<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Burpees<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Chest, Legs, and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>High Knees<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Leg and Abs<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/youtu.be\/KHR1vONbo4Y\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/KHR1vONbo4Y\" rel=\"noreferrer noopener\">Power Maker<\/a><\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Chest, Legs, Abs, and Shoulder<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Plyometric Jumps<\/strong><\/a>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate to Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Dive Bomber Push-up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Muscle Up<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: Pull-up Bar<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Inchworm<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Entire Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Spider Crawl<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Bear Crawl<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Total Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Beginner to Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Planche<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate to Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Sit Outs<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Shoulder, Arms, and Abdominals<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Knee Tap Push-ups<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Chest, Abs, Shoulder, and Legs<\/li>\n\n\n\n<li>Equipment Needed: Mat<\/li>\n\n\n\n<li>Experience Level: Intermediate<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Front and Back Lever<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Full Body<\/li>\n\n\n\n<li>Equipment Needed: Bar<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Explosive Push-ups<\/strong>\n<ul class=\"wp-block-list\">\n<li>Target Muscles: Upper Body<\/li>\n\n\n\n<li>Equipment Needed: None<\/li>\n\n\n\n<li>Experience Level: Advanced<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Bodyweight Exercises List PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-418a6480-3d06-4ef0-adf7-e9e2d7b6dd34\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/All-Bodyweight-Exercises-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">All-Bodyweight-Exercises-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/04\/All-Bodyweight-Exercises-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-418a6480-3d06-4ef0-adf7-e9e2d7b6dd34\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s good to have a list of all bodyweight exercises in one place, whether you want to create a workout plan for yourself or your clients. For your convenience, I\u2019ve compiled as many as 105 bodyweight exercises and organized them by the muscle groups they target. This way, you can easily find the exercises you\u2019re &#8230; <a title=\"Full List of Bodyweight Exercises by Muscle Group with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/list-of-bodyweight-exercises-with-pdf\" aria-label=\"Read more about Full List of Bodyweight Exercises by Muscle Group with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":23795,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[392,142],"tags":[382,387],"class_list":["post-23722","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-list","category-bodyweight-workout","tag-bodyweight-workout","tag-workout-list"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23722","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=23722"}],"version-history":[{"count":19,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23722\/revisions"}],"predecessor-version":[{"id":23798,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/23722\/revisions\/23798"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/23795"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=23722"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=23722"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=23722"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}