40 bodyweight exercises

49 Unique Bodyweight Exercises You Can Do Anywhere

Aug 1, 2017

It’s the little things you do everyday that make a difference.

Whether it’s a simple, yet intense 10 minute workout, or doing 50 pushups throughout the day…

Consistency is what will produce the results you’ve always wanted.

So whatever you’re trying to achieve:

  • Your version of perfect bikini body…
  • A body that harbors pure strength…
  • A body that lets you walk with confidence and belief…
  • Or maybe you just want to feel good inside and smile more…

These exercises will help.

Here are 49 (mostly) unique bodyweight exercises you can do anywhere that foster health and happiness!
#1 – Big Girl Pushups

Your standard pushup… such an incredible exercise to transform your body and strength. Some key things to focus on. Elbows go back, not out to the side. Keep your butt tight and your legs engaged. I like to pretend I’m squeezing a sheet of paper together between my thighs.

Modifications: Click here for my progression. Use chairs, steps, and tables, to elevate your pushup as you learn and get strong.

pushups for women
pushups for women
pushups for women
It’s not really BAD to have your elbows out, but it’s not efficient. First, work your way to a great pushup with your elbows in.
BREATH: Here is a good breathing pattern I’ll use. Breath when you’re returning to the start position of an exercise. For example, the pushup. Breath in while you’re going down and breath out while your pushing up. It really helps.
#2 – Pike Hold
There are different variations of as you can see. Whichever you choose, the key is to keep your arms straight and push into the ground. Your shoulders are fully engaged and pushing. They are not slack and relaxed. But it can be a good exercise to relax them… engage them… relax them… engage them. It’s good for some strength and good to feel the difference.
pike hold exercise
pushups for women
pushups for women
You lose A LOT of power when you have your elbows out. So work on keeping them in. Plus with your elbows out, you’re putting your shoulders in a weaker position.
#3 – Handstand Hold

A total body strength move. Holding a handstand against a wall will take your pike hold to the next level. Make sure you press into the ground and engage your shoulders. Also feel like your crunching your abs as if you were doing a hollow hold. Make sure everything is tight!

Facing the wall is harder, but it teaches you how to better engage your core so you don’t arch it.

handstand hold
#4 – Pike Pushup
All you are doing is adding in a pushup to your pike hold. Make sure your elbows are going back, not out to the side. Keep your legs straight and fully engaged. Your fingers should be fully spread and pressing into the ground. Work on your breathing with this one.
pike pushups
pike pushup
pike pushups
pike pushup
Being fit in today’s world is about getting your workouts done even when your schedule is slammed.

Being strong in today’s world is about pushing your intensity through the roof so every rep and every minute of your workout counts for something.

If you’re interested in approaching fitness from a completely different angle, I want to help you get started for free.

$

12 fully filmed workouts over 12 days...

$

Come experience was working out with me is like...

$

Feel more accomplished and strong than you have in a long time.

#5 – Donkey Jumps

I love these so much. They are brutal. Essentially you are taking your pike hold and now jumping your legs up to do a donkey kick. There are different levels you can work up to as you can see in the picture. The keys are to straighten your arms, keep your fingers wide, and push into the ground.

Focus on landing as softly as you can. Reset before each jump rather than going rapid fire from one jump to the next.

donkey jump
donkey jump
donkey jump
Ninja Feet: Whenever you are landing from a jump of any height or type, even jumping rope… use ninja feet. This means you are in complete control when you jump. You can barely hear yourself when you land. You are silent like a ninja. Not landing hard and out of control.
#6 – Concentration Pushups
These are brutal. As you can see, you set up with one arm as far away from you as possible. I like to only use my finger tips on this hand so it can’t help as much during the pushups. The other arms is close like a normal pushup. You are going to lean into your close arm and do a pushup. This loads up that arm so it’s going to be really tough but practice and listen to your body.
concentration pushup
concentration pushup
#7 – Ankle Touch Pushups
I love these because they are tough and they feel good at the same time. You do a pushup as normal and as you’re pushing up, your sending your hips high and back. It’s almost like you’re going into a downward dog as you reach one arm back to tap your ankle. When you return to the pushup, make sure you go straight into the pushup making this whole exercise very fluid.
ankle touch pushups
ankle touch pushups
ankle touch pushups
Being fit in today’s world is about getting your workouts done even when your schedule is slammed.

Being strong in today’s world is about pushing your intensity through the roof so every rep and every minute of your workout counts for something.

If you’re interested in approaching fitness from a completely different angle, I want to help you get started for free.

$

12 fully filmed workouts over 12 days...

$

Come experience was working out with me is like...

$

Feel more accomplished and strong than you have in a long time.

#8 – Plyo Pushups

A classic, and super tough. How high can you get? This is a pure power pushup. You are trying to produce an explosion of power. As you land, make sure you land right into the next pushup.

Do not land hard on your hands and then go into a pushup. Be fluid. You can elevate yourself if you have the right surface or do them from your knees as well.

plyo pushup
plyo pushup
#9 – Inchworms
Walk out to a plank and pushup from a standing position. Try to keep your legs straight but depending on your flexibility, do what you know you can do. The straighter you can keep your legs, the more you’ll load up your upper body and get more from the exercise. When you do your pushup, do it like above. Then just walk in and bring your hands to mid thigh and go right back into your next inchworm. Breath!
inchworms
inchworms
inchworms
#10 – Squats
Classic. Here are just a couple things to think about. Actively push your knees out like your plugging your hips back into their sockets. Sit your butt and hamstrings back and down, trying to keep your torso as straight as you can, but let it lean forward as necessary. You should press your toes into the ground, and activate your arches. Keep your weight distributed over your entire foot. It may feel weird at first, but it gets normal quickly.
squats
squats
squats
Pelvic Tuck: Have a family member or friend watch your squat. You can go down as low as you can, but listen to your body. When do your hips start getting tight? When does your pelvis tuck forward? Know these positions because these are things you can work on improving over time. I’ll show you how in a second.
Continue to exercises 11 to 20
Being fit in today’s world is about getting your workouts done even when your schedule is slammed.

Being strong in today’s world is about pushing your intensity through the roof so every rep and every minute of your workout counts for something.

If you’re interested in approaching fitness from a completely different angle, I want to help you get started for free.

$

12 fully filmed workouts over 12 days...

$

Come experience was working out with me is like...

$

Feel more accomplished and strong than you have in a long time.

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