The 42 Finest Body weight Workouts: The Final Information to Coaching Wherever!

Here are the 42 best bodyweight exercises you can do to build muscle and burn fat. No gym required!

These are the exact exercises that we begin our coaching clients with, and many perform them from their home or apartment.

In a hurry? Sign up for our free weekly newsletter and we will send you PDFs of our “Work Out at Home” manuals!

Download our free home workout guides!

We’ve organized the exercises in today’s guide by major muscle groups (click to jump to these movements):

Plus, we’re going to pull it all together at the end so you can create a complete body weight workout routine!

Note:: If you’re here because your gym is closed due to the Covid-19 outbreak, check out our guide, How To Stay In Shape (While Staying Inside).

Okay, let’s get started.

The 11 best exercises for lower body weight

You don’t need the gym for “leg day”. Proceed as follows!

# 1) ASSISTED BODYWEIGHT SQUAT (if you can’t do normal squats with body weight):

# 2) BODY WEIGHT SQUAT:

For more instructions, do the following:

# 3) ASSISTED PISTOL SQUAT:

# 4) GUN QUAT:

# 5) SUPPORTED Lungs:

# 6) REGULAR LUNG:

# 7) SINGLE LEG DEADLIFT:

# 8) hip bridge:

# 9) CALF RAISE:

# 10) STEP UP:

# 11) BOX JUMP:

The 8 best push bodyweight exercises

Let yourself be guided through the best bodyweight exercises to train your compression muscles. We will progress more or less in difficulty.

# 1) KNEE PRESSES:

# 2) INCREASED PRESSURE:

# 3) PUSH-UP:

We have a whole article on how to do a proper push-up. But we also cover it in depth in this 5-minute video::

# 4) REDUCE PUSH-UP:

# 5) SIDE-TO-SIDE-PUSH-UP:

# 6) ASSISTED DIP:

You can use a resistance band to perform assisted dips. Great exercise while building strength for regular dips.

# 7) DIP:

Here’s how to do a proper body weight dive if you want a step-by-step guide.

# 8) HANDSTAND (WALL HIKE):

The wall walk is a great exercise as you develop into a full handstand. If you’re a total newbie to the flip, our “Get Your First Handstand” guide has a full tutorial.

Just make sure you take it slow with your handstand and are not an “Overeager Beaver,” a label we define in our guide, “15 Mistakes Newbies Make When Trying To Get Well”.

Download it and the rest of our guides for free when you sign up for our weekly newsletter!

Get your Nerd Fitness Starter Kit

  • The 15 mistakes you won’t want to make.
  • Complete Guide to Most Effective Diets and Why They Work.
  • Complete and track your first workout today, no gym required.

The 7 best exercises for pulling body weight

Don’t neglect your train muscles when creating your body weight training. Here are the top 7:

# 1) INVERTED BODY WEIGHT ROW (HIGH):

A reverse weight row can be a great “pull” exercise if you can’t pull up already, or if you don’t have a proper pull-up bar around. Because a good stable table can be used for inverted lines:

Alternatively, if your table looks sketchy, you can create rows of door frames:

# 2) INVERTED BODY WEIGHT SERIES (LOW):

When you are comfortable with an inverted body weight row, try decreasing the difficulty.

For more ideas on how to run lines, including building your own station, see The 5 Best Pull-Up Alternatives:

# 3) BAR HANG:

# 4A) ASSISTED PULL-UPS (WITH TAPE):

A resistance band is a great tool for building strength for proper pull-ups. It’s part of our arsenal for your first pull-up.

# 4B) ASSISTED PULL-UPS (WITH BOX):

# 5) NEGATIVE PULL-UPS:

Once you feel confident enough, you can do assisted pull-ups and support most of your own weight. Start with negative pull-ups.

Jump and hold yourself over the bar and then slowly lower yourself under control into the “starting position” of a pull-up.

Then repeat!

This is a great way to build enough strength to eventually get your first pull-up.

# 6) PULL-UP:

We have a complete guide to the correct pull-up form so you can improve your technique.

# 7) CHIN-UPS:

Similar to a pull-up, but with your palms facing you.

Here is a video that describes the correct pull-up and pull-up form:

You don’t have enough strength to get up yet? No problem.

Download our guide Strength Training 101: Everything You Need To Knowso that a precise plan of attack becomes strong today:

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

The 11 best bodyweight exercises

Our next stop in building a bodyweight workout is at the core. Here are the 10 best exercises:

# 1) REVERSE CRUNCH:

# 2) KNEE PLANK:

# 3) PLANK:

# 4) SIDE PLANK:

# 5) HIP BRIDGE HOLD:

# 6) HANGING KNEE TUCK:

# 7) JUMPING KNEE TUCK:

# 8) HOLLOW BODY HOLD:

The hollow body is one of the best ways to engage the midsection and stabilize the body. We use the hollow body exercise as part of our strategy to get your first handstand.

When you are comfortable holding the position, try …

# 9) HOLLOW BODY ROCKING:

# 10) knee to elbow:

# 11) toes to bar:

Read our guide, How To Strengthen Your Core, for even more exercise ideas!

5 dynamic BOdy weight exercises (full body)

Next, we’re going to cover some dynamic full-body exercises to help your heart rate increase during exercise.

# 1) WALKING JACKS:

# 2) JUMPING JACKS:

# 3) STAR JACKS:

# 4) BURPEES:

# 5) BURPEES WITH PULL-UP (WHAA …):

How to build body weight training

Okay, it’s time to pull this whole guide together and build a bodyweight workout!

We will choose a bodyweight exercise from each section:

We aim for 3 to 4 sets under each category for 8-12 reps.

We also book the training with a dynamic warm-up (DO NOT SKIP) and a post-training stretch.

Your warm up can look like this:

Your route after training can look like this:

Example of body weight training:

  1. Dynamic warm up
  2. Jumping Jacks: 10 reps
  3. Bodyweight Squats: 10 reps
  4. Pushups: 10 repetitions
  5. Pull-ups: 10 repetitions
  6. Reverse Crunch: 10 repetitions
  7. Repeat 2-6 two more times for 3 complete circuits.
  8. Stretch after exercise.

Boom!

You now have some bodyweight workout to do in your own home.

You can mix and match from each category or move on to more difficult moves as you get stronger.

Now, you don’t HAVE to do these exercises at home. You can even do them while exercising around the world, like me!

If you want to know all the details about how to set up a workout, be sure to read our in-depth guide, How To Create Your Own Workout Routine. It will walk you through creating a program of bodyweight exercises – or by using weights if you want to work out in a gym.

Don’t want to go through the hassle of creating your own bodyweight workout? No problem, I have two options for you:

Start on Beginner train and on the Advanced when it gets easy

This should help you get started with bodyweight training. But we often hear that people want MORE lessons, MORE guidance, and MORE workouts.

If it is you, we have MULTIPLE options to take the next step. Choose the option that best fits your goals and schedule:

1) If you want a step-by-step guide, one-on-one bodyweight workout that increases as you gain strength, and a trainer who will hold you accountable, check out our killer 1-on-1 coaching program:

Our coaching program changes your life. Learn how!

2) For an exact blueprint for home training, check out NF Journey. Our fun habit-building app will help you exercise more, eat healthier, and (literally) improve your life.

Try your free trial here:

3) join the rebellion! We need good people like you in our community, the Nerd Fitness Rebellion.

Sign up in the box below to sign up and receive our guide. Strength Training 101: Everything You Need To Know. It will help you incorporate these body weight movements into your workout.

Download our comprehensive guide

  • Everything you need to know to get strong.
  • Exercise routines for body weight AND strength training.
  • How to find the right gym and train properly in one.

Okay, your turn: I’d love to hear how your weight training is going!

Did you do your own workout?

Will you try one of us?

Include different movements that we didn’t cover today?

Leave a comment below with your results or bodyweight training questions.

For the rebellion!

-Steve

PS: I have highlighted “42” bodyweight exercises in honor of the late, great Douglas Adams.

###

Photo source: Deadshot, Laughing Budda, 102, 103, 104, hanging, 167/366, Yeaaaah…. Surprise ladies !!, acrobat

Comments are closed.