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Water Bottles Lateral Raise
target muscles: Deltoid, Lateral    type: basic

up to sides until upper arms are parallel to floor. Keep elbows fixed throughout motion. Return and repeat. read more

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views: 30123

Bench Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 15696

Bodyweight Only Airplane Pose
target muscles: Gluteus Maximus    type: basic

to bend torso over. Keep back straight. Simultaneously move leg up behind until head, torso and leg are horizontally aligned. read more

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(3 user ratings)
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views: 33479

Water Bottles Curl, Standing
target muscles: Biceps Brachii    type: basic

arm to raise dumbbell toward chest. Keep elbow in position. Return while flexing other arm. Repeat. read more

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views: 18391

Mat Bridge, Supine, Leg Extension
target muscles: Gluteus Maximus,  Quadriceps    type: auxiliary

until shoulders, hips and knees are aligned. Then extend one leg. Shortly keep position. Return and repeat. Continue with opposite side. read more

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(3 user ratings)
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views: 25927

Bodyweight Only Calf Press, Standing
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

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(4 user ratings)
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views: 12809

Mat Twist, Lying
target muscles: Obliques    type: auxiliary

to lower legs to one side until thighs touch floor. Twist to other side. Repeat. read more

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(3 user ratings)
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views: 21578

Mat Push-up, Close
target muscles: Triceps Brachii    type: basic

to lower body toward floor until elbows are flexed right-angled. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 21380

Mat Push-up
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat read more

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(2 user ratings)
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views: 26753

Table Row, Bodyweight
target muscles: Back, General    type: basic

up until chest reaches table. Return until body is just before reaching floor. Repeat. read more

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(2 user ratings)
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views: 25621

Bodyweight Only Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

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(2 user ratings)
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views: 9534

Mat Hip Extension, Quadruped
target muscles: Gluteus Maximus    type: auxiliary

and knee to kick free leg back until thigh is parallel to floor or higher. Keep leg slightly flexed. Return and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 27949

Chair Shoulder Circling
target muscles: Trapezius, Upper    type: auxiliary

in circular motion forward / backward. read more

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(1 user rating)
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views: 9760

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Repeat with opposite leg. read more

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(1 user rating)
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views: 14415

Table Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward table. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 10448

Water Bottles Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

rated:  
(2 user ratings)
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views: 9163

Mat Elbow Pushdown, Supine
target muscles: Back, General    type: basic

and rear shoulders and push elbows "into floor" to try to lift back slightly off mat. Simulteneously lift hips. Return and repeat. read more

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(3 user ratings)
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views: 16966

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 17316

Monkeybars Dip īn Kick
target muscles: Triceps Brachii    type: auxiliary

about right-angled to lower body. Simultaneusly lean forward and move legs backward. Extend arms to push body up and kick legs to front. Return and repeat. read more

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(1 user rating)
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views: 7530

Monkeybars Pull-up, Upright
target muscles: Latissimus Dorsi    type: auxiliary

up while torso remains upright. Stop as head is just below bar. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 10928

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