Exercise library
Thirty bodyweight exercises you can do at home. Each one has the start position, one rep step by step, its natural tempo, the form cues, the common mistakes and the muscles it works.
Legs
Squats, lunges, bridges and holds for the quads, glutes, hamstrings and calves, with nothing but the floor, a mat or a wall.
9 exercisesSquatQuads, glutes15 reps Sumo squatQuads, glutes, inner thighs15 reps Forward lungeQuads, glutes12 reps Side lungeQuads, glutes, inner thighs12 reps Glute bridgeGlutes, hamstrings15 reps Single-leg glute bridgeGlutes, hamstrings10 reps Donkey kickGlutes12 reps Calf raiseCalves20 reps Wall sitQuads30 seconds
Core
Planks, crunches and slow moves on a mat for the abs, the obliques and the deep core that keeps your back steady.
9 exercisesForearm plankAbs, deep core30 seconds Side plankObliques, deep core20 seconds CrunchAbs15 reps Bicycle crunchAbs, obliques20 reps Russian twistObliques, abs20 reps Lying leg raiseHip flexors, abs12 reps Dead bugAbs, deep core12 reps Bird dogLower back, glutes, deep core12 reps Mountain climberAbs, hip flexors20 reps
Upper body
Push-ups, dips and back raises for the chest, shoulders, triceps and back, using your body weight and a chair.
4 exercisesMobility
Slow stretches for the spine, hips and the back of the legs, for warming up or winding down.
4 exercises