Bodyweight exercises

131 movements from Dietly’s training catalogue that need nothing more than this. No equipment at all. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• 3 4 Sit upRectus AbdominisBeginnerBody weight
• 45 degree Bycicle Twisting CrunchObliquesBeginnerBody weight
• 45 degree hyperextension (Arms In Front Of Chest, Side View)Gluteus MaximusBeginnerBody weight
• 45 degree hyperextension (Arms In Front Of Chest)Erector SpinaeBeginnerBody weight
• 45 degree twisting hyperextensionErector SpinaeBeginnerBody weight
• 45 degrees Side BendObliquesBeginnerBody weight
• 90 Degree Heel TouchWaistBeginnerBody weight
• Ab Roller CrunchRectus AbdominisBeginnerBody weight
• Abdominal StretchWaistBeginnerBody weight
• Abduction Of One Leg Flexion StretchThighsBeginnerBody weight
• Above Head Chest StretchChestBeginnerBody weight
• Across Chest Shoulder StretchShouldersBeginnerBody weight
• Adductor StretchAdductor LongusBeginnerBody weight
• Air Bike (Version 2)ObliquesBeginnerBody weight
• All Fours Squad StretchThighsBeginnerBody weight
• Alternate Heel Touch Side Kick SquatGluteus MaximusBeginnerBody weight
• Alternate Heel TouchersObliquesBeginnerBody weight
• Alternate Leg RaiseIliopsoasBeginnerBody weight
• Alternate Leg Raise with Head-upWaistBeginnerBody weight
• Alternate Lying Floor Leg RaiseIliopsoasBeginnerBody weight
• Alternate Oblique CrunchObliquesBeginnerBody weight
• Alternate PunchingCardioBeginnerBody weight
• Alternate Sprinter LungeGluteus MaximusBeginnerBody weight
• Alternating Hamstring Curl with PunchePlyometricsBeginnerBody weight
• Alternating Step OutPlyometricsBeginnerBody weight
• Alternating SupermanHipsBeginnerBody weight
• Ankle - Dorsal Flexion - ArticulationsCalvesBeginnerBody weight
• Ankle - Plantar Flexion - ArticulationsCalvesBeginnerBody weight
• Ankle CirclesGastrocnemiusBeginnerBody weight
• Archer Pull upInfraspinatusBeginnerBody weight
• Archer Push upPectoralis Major Clavicular HeadBeginnerBody weight
• Arm CirclesShouldersBeginnerBody weight
• Arm CrossoverChestBeginnerBody weight
• Arm slingers Hanging Straight LegsIliopsoasBeginnerBody weight
• Around the World Superman HoldErector SpinaeBeginnerBody weight
• Assault RunCardioBeginnerBody weight
• Assisted Sit-UpRectus AbdominisBeginnerAssisted
• Back Forward Leg SwingsGluteus MaximusBeginnerBody weight
• Back leverBackBeginnerBody weight
• Back Pec StretchLatissimus DorsiBeginnerBody weight
• Back Slaps Wrap Arround StretchBackBeginnerBody weight
• Backhand RaiseBackBeginnerBody weight
• Backward Abdominal StretchWaistBeginnerBody weight
• Basic Toe TouchErector SpinaeBeginnerBody weight
• Bear CrawlCardioBeginnerBody weight
• Bench Dip (Knees Bent)Triceps BrachiiBeginnerBody weight
• Bench dip on floorTriceps BrachiiBeginnerBody weight
• Bench Pull-upsLatissimus DorsiBeginnerBody weight
• Bent Arm Chest StretchChestBeginnerBody weight
• Bent Knee Back to Side KickHipsBeginnerBody weight
• Bent knee Lying TwistGluteus MediusBeginnerBody weight
• Bent Leg KickbackGluteus MaximusBeginnerBody weight
• Bent Leg Side KickGluteus MediusBeginnerBody weight
• Bent Over TwistObliquesBeginnerBody weight
• Bent-knee Lying TwistObliquesBeginnerBody weight
• Bent-Over Row with TowelInfraspinatusBeginnerBody weight
• Biceps Leg Concentration CurlBiceps BrachiiBeginnerBody weight
• BicycleThighsBeginnerBody weight
• Bird DogErector SpinaeBeginnerBody weight
• Boat StretchRectus AbdominisBeginnerBody weight
• Body Saw PlankShouldersBeginnerBody weight
• Body-UpTriceps BrachiiBeginnerBody weight
• Bodyweight Bent Over Rear Delt FlyShouldersBeginnerBody weight
• Bodyweight Full Squat with Overhead PressPlyometricsBeginnerBody weight
• Bodyweight Kneeling Push-up RowChestBeginnerBody weight
• Bodyweight Kneeling Sissy SquatQuadricepsBeginnerBody weight
• Bodyweight Kneeling Triceps ExtensionTriceps BrachiiBeginnerBody weight
• Bodyweight Overhead SquatGluteus MaximusBeginnerBody weight
• Bodyweight Overhead Triceps ExtensionTriceps BrachiiBeginnerBody weight
• Bodyweight Pulse SquatGluteus MaximusBeginnerBody weight
• Bodyweight Rear LungeGluteus MaximusBeginnerBody weight
• Bodyweight Single Leg DeadliftGluteus MaximusBeginnerBody weight
• Bodyweight Standing Around World Wall SupportedShouldersBeginnerBody weight
• Bodyweight Standing Calf RaiseGastrocnemiusBeginnerBody weight
• Bodyweight Standing Military PressShouldersBeginnerBody weight
• Bodyweight Standing Military Press Wall SupportedDeltoid AnteriorBeginnerBody weight
• Bodyweight Step-up on StepboxGluteus MaximusBeginnerBody weight
• Bodyweight Wall SquatGluteus MaximusBeginnerBody weight
• Bodyweight WindmillWaistBeginnerBody weight
• Bottoms UpHipsBeginnerBody weight
• Bridge - Mountain ClimberObliquesBeginnerBody weight
• Bridge Hip AbductionGluteus MediusBeginnerBody weight
• Bridge Pose Setu BandhasanaYogaBeginnerBody weight
• Briskly WalkingCardioBeginnerBody weight
• Bulgarian Split SquatGluteus MaximusBeginnerBody weight
• BurpeeCardioBeginnerBody weight
• Butt KicksThighsBeginnerBody weight
• Butterfly Yoga PoseBrachialisBeginnerBody weight
• By MAJOR MUSCLE GROUPS Muscle body femaleFull bodyBeginnerBody weight
• By MAJOR MUSCLE GROUPS Muscle body maleFull bodyBeginnerBody weight
• Bycicle Twisting CrunchObliquesBeginnerBody weight
• Calf Push Stretch With Hands Against WallGastrocnemiusBeginnerBody weight
• Calf Raise from Deficit with Chair SupportedGastrocnemiusAdvancedBody weight
• Calf Stretch With Hands Against WallGastrocnemiusBeginnerBody weight
• Calf Stretch with RopeGastrocnemiusBeginnerBody weight
• Calves StretchGastrocnemiusBeginnerBody weight
• Captains Chair Straight Leg RaiseIliopsoasBeginnerBody weight
• Cardio LungePlyometricsBeginnerBody weight
• Cat Cow StretchWaistBeginnerBody weight
• Cat StretchErector SpinaeBeginnerBody weight
• Ceiling Look StretchQuadricepsBeginnerBody weight
• Chest DipPectoralis Major Sternal HeadBeginnerBody weight
• Chest Dip (On Dip Pull Up Cage)Pectoralis Major Sternal HeadBeginnerBody weight
• Chest Lift with RotationWaistBeginnerBody weight
• Chest Tap Push-upPectoralis Major Clavicular HeadBeginnerBody weight
• Chin upsInfraspinatusBeginnerBody weight
• Chin-to-chest StretchRectus AbdominisBeginnerBody weight
• Chin-UpLatissimus DorsiBeginnerBody weight
• Chin-up (Izometric And Negative)BackBeginnerBody weight
• Chin-upsInfraspinatusBeginnerBody weight
• Circles ArmDeltoid AnteriorBeginnerBody weight
• Circles Elbow ArmDeltoid AnteriorBeginnerBody weight
• Circles Knee StretchGastrocnemiusBeginnerBody weight
• Clap Push UpPlyometricsBeginnerBody weight
• Clock Push-UpPectoralis Major Sternal HeadBeginnerBody weight
• Close Grip Chin-UpLatissimus DorsiBeginnerBody weight
• Close-Grip Chin-UpLatissimus DorsiBeginnerBody weight
• Close-Grip Push-upTriceps BrachiiBeginnerBody weight
• Close-grip Push-up (On Knees)Triceps BrachiiBeginnerBody weight
• Cobra Push-upErector SpinaeBeginnerBody weight
• Cobra Yoga PoseRectus AbdominisBeginnerBody weight
• CocoonsIliopsoasBeginnerBody weight
• Commando Pull-upInfraspinatusBeginnerBody weight
• Conner Wall Chest StretchChestBeginnerBody weight
• Control BalanceThighsBeginnerBody weight
• CorkscrewThighsBeginnerBody weight
• Cossack SquatsGluteus MaximusBeginnerBody weight
• Counterbalanced Skater SquatThighsBeginnerBody weight
• Cow StretchHipsBeginnerBody weight
• CrabWaistBeginnerBody weight
• Crab Twist Toe TouchGluteus MaximusBeginnerBody weight

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.