Training and Workouts

56 Bodyweight exercises you can do anywhere


Upper-body bodyweight exercises

27. Push-ups

push-ups demonstration.
  • Position your hands in a way that when looked from above, your arms look like an arrow, rather than the letter T. It’s safer for your shoulders and produces greater muscle activation.
  • Contract your core and don’t let your hips sag, causing you to go into anterior pelvic tilt.
  • Don’t do half reps – use the full range of motion. Bring Sally all the way up and all the way down!

28. Knee push-ups

The set up for a knee push up is very much like the set up for any other push up – hands are placed slightly wider than shoulder-width, the core is engaged and tight, you bend the elbows and lower your upper body until your chest touches the ground. The only obvious difference is that you are on your knees and thus moving less weight. It doesn’t really matter if you keep your legs like mine or just rest them on the ground – just go with whatever is more comfortable for you.

Five progressions to your first push-ups

29. Feet-elevated push-ups

Feet elevated push up exrcise demo.

If you find regular push-ups too easy, here’s an interesting variation that makes them much more challenging.

Simply place your feet on an elevated surface and keep the rest of the set up the same. Don’t let your hips sag!

30. Pike push-up

Starting position is very much like the Downward-facing dog yoga pose, although you are only at your toes. Bend your arms and try to keep your elbows close to your body, rather than them going sideways (like a T-form).  Keep your spine straight and your neck neutral. Follow the same pathway and return to starting position. You are gonna feel the exercise mostly in your shoulders and triceps. It’s an extremely challenging exercise!

Sculpted Arms at Home: No Equipment Upper Body Workout

31. Spiderman Push-ups

spiderman push-up demonstration

Yet another advanced push-up variation.

You start in a high plank position, lower yourself into a push-up and draw your left knee towards your left elbow. Return back to starting position and repeat on the other side.

32. Diamond push-up

diamond push-up demo.

Put your hands together so that your thumbs and index fingers form a triangle and place them under your chest. Lower yourself down while keeping a neutral spine. Keep your elbows close to your body and push yourself up.

33. Hand-release push-up

hand-release push-up demo.

Very much like your regular push-up but you go all the way down to the ground. Lift your hands off the floor for a second and push yourself back up to your starting position.



  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! 🙂

  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! 🙂

  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! 🙂

  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!

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