Training and Workouts

56 Bodyweight exercises you can do anywhere


6. Crossack squat

Crossack squat bodyweight exercise demo

Your starting position is similar to the sumo squat. Then you slowly descend your weight on one leg while the other one stays straight to the side. It’s normal that when you’re at the bottom of the position, your straight leg is only touching the ground by the heel and toes are in the air. Keep your back straight.

7. Single leg squat/Pistols

Bodyweight single leg squat/pistols demonstration.

This exercise is one of the fairly advanced bodyweight exercises. It requires a lot of leg strenght and balance. A great way to practice it is by holding to a chair so you can pull yourself up and keep the balance. Another option is to have a chair behind you and only lower yourself down until you reach it thus reducing the range of motion.

8. Split squat

Bodyweight split squat demonstration.

Standing up, take a step forward with one foot and allow your back heel to lift of the ground. Both feet face forward. Bend your knees at the same time and shift your weight towards the front foot, while keeping an upright torso and a straight back. Drive through your front heel to return to starting position.

9. Step-ups

Step-up bodyweight exercise demonstation by a young woman.

Stand in front of a stable elevated surface and step on it with one foot. Drive through the heel of the upper foot and try to lift your weight up with that leg. Step down with the opposite leg and then repeat alternating both sides.

10. Box jump

Bodyweight boxjumps demonstration.

Yet another explosive plyo bodyweight exercise. Make sure to use a really stable surface to jump on and use an upswing arms motion to help you with the jump. Land softly and smoothly lower yourself into a squat. Once you get better, you can challenge yourself by trying different hights.



  1. Mariam
    April 20, 2020 at 10:13 am

    Such good exercises! I’m bookmarking this to do these moves in my next work out!

    • Lily
      April 28, 2020 at 10:08 pm

      Hello Mariam,
      I am glad that you like these exercises! Let me know how your workouts looked like! πŸ™‚

  2. Tina
    April 21, 2020 at 6:00 am

    OK I will be saving this one. With being stuck at home now this will be good.

    • Lily
      April 28, 2020 at 10:07 pm

      Hey Tina!
      I am glad that you like the library and that these exercises will hopefully help you out! πŸ™‚

  3. Ffion
    April 28, 2020 at 2:15 pm

    With everything that’s going on right now, this is a really useful resource for those people who are in lockdown right now and missing the gym. This is a comprehensive list of exercises suitable for all levels of fitness too which is difficult to find on these ever popular home workouts on Instagram and Youtube.

    • Lily
      April 28, 2020 at 10:06 pm

      Thank you so much for your detailed feedback! I am very happy that you find it helpful! πŸ™‚

  4. Melissa
    April 30, 2020 at 1:38 am

    Lots of fun ways to exercise. Thank you for sharing.

    • Lily
      April 30, 2020 at 11:14 am

      Hey Melissa,
      I am glad that you like!
      I hope it will help you through the quarantine!

  5. Under flowery sky
    May 27, 2020 at 1:10 pm

    Great list, I need the ones for stomach but I always skip
    it as I go walking..

    • Lily
      May 27, 2020 at 7:18 pm

      There are some great ones for your midline!
      Give them a try!

Reply your comment

Your email address will not be published. Required fields are marked*