Bodyweight Workout
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ExercisesSquatsPullupsHandstand_PushupsLeg_RaisesPushupsDipsHorizontal_PullsPlanksAncillaryPlanche
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Squats1 - Assisted squats1 - Leg assisted pull-ups1 - Incline pike push-ups1 - Flat knee raises1 - Wall push-ups1 - Bent knee bench dips1 - Vertical pulls1 - Kneeling plank1 - Crow stand1 - Crow stand
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Pullups2 - Deep assisted squats2 - Jackknife pull-ups2 - Incline pike diamond push-ups2 - Flat bent leg raises2 - Box push-ups2 - Straight legs bench dips2 - Vertical pulls with a towel2 - Kneeling side plank2 - Double Elbow Levers2 - Elephant stand
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Handstand_Pushups3 - Squats3 - Eccentric pull-ups3 - Pike push-ups3 - Flat straight leg raises3 - Three-quarter push-ups3 - One elevated leg, straight legs bench dips3 - Inverted rows legs bent3 - Plank3 - L-sits3 - Tuck planche
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Leg_Raises4 - Deep squats4 - Half pull-ups (top half)4 - Pike diamond push-ups4 - Forearm knee raises4 - Three-quarter and 5s eccentric push-ups4 - Elevated legs bench dips4 - Inverted rows, straight legs4 - Side plank 4 - Dragon Flag 4 - Advanced tuck planche
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Pushups5 - Bulgarian split squats5 - Half pull-ups (bottom half)5 - Decline pike push-ups5 - Hanging knee raises5 - Push-ups5 - One extended leg, elevated legs bench dips5 - Inverted rows, one leg extended5 - Decline plank5 - Back Levers5 - Straddle planche
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Dips6 - Beginner shrimp squats6 - Pull-ups6 - Decline pike diamond push-ups6 - Forearm bent leg raises6 - Elbows in push-ups6 - Legs supported dips6 - Inverted rows legs elevated6 - Leg lift plank6 - Muscle ups6 - Tuck planche push-ups
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Horizontal_Pulls7 - Assisted one-legged squats7 - Close grip pull-ups7 - Wall bent waist handstand push-ups7 - Hanging bent leg raises7 - Diamond push-ups7 - One leg supported dips7 - Inverted rows legs elevated, one leg extended7 - Arm and leg lift plank7 - Ab wheel roll outs7 - Straddle planche push-ups
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Planks8 - Balance assisted one-legged squats8 - Wide grip pull-ups8 - Wall half handstand push-ups8 - Forearm straight leg raises8 - Uneven push-ups8 - Jumping and 5s eccentric dips8 - Tuck knees, front lever rows8 - Arm and leg lift side plank8 - Handstands
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Ancillary9 - Weighted one-legged squats9 - Archer pull-ups9 - Wall handstand push-ups9 - Hanging straight leg raises9 - Decline push-ups9 - Half dips (top half)9 - Advanced tuck knees, front lever rows9 - Wall plank9 - Front planche on a rope
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Planche10 - One-legged squats10 - Sternum pull-ups10 - Wall handstand diamond push-ups10 - Hanging bent leg V-raises10 - Decline elbows in push-ups10 - Dips10 - One tuck knee, one leg extended, front lever rows
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11 - Renegade pistols11 - Belly button pull ups11 - Hanging straight leg V-raises11 - Decline diamond push-ups11 - Legs forward dips11 - Straddle legs front lever rows
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12 - Intermediate shrimps12 - Hanging fan raises12 - Wall one-arm push-ups12 - Modified Russian dips12 - Front lever rows
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13 - Advanced shrimps13 - Hanging V-raise windshield wipers13 - Incline one-arm push-ups13 - Russian dips
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14 - One-arm push-ups
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15 - Decline one-arm push-ups
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