Training and Workouts

56 Bodyweight exercises you can do anywhere


34. Dips

chair dips exercise demo

Whether you’re doing dips on a chair or a dip station they are a very effective bodyweight exercise to train your triceps and shoulders.

Keep your torso as close to the chair as possible and don’t let your elbows flare out to the sides – point them directly behind you. The further you stretch your legs forward, the more challenging the exercise (because you have to push more of your weight up). You’re definitely gonna feel the burn at the back of your arms!

Sculpted Arms at Home: No Equipment Upper Body Workout

35. Back extensions

Lie face down on the ground. Bend your elbows at 90 degrees, thumbs pointing up. Lift your upper body up by squeezing your shoulder blades together. For added tension, lift your legs and squeeze your glutes as well.

36. Kipping handstand push-ups

kipping handstand push-ups demo

This is quite an advanced bodyweight exercise but if that’s getting too easy, you can always move on to strict handstand push-ups.

Start on with your hands extended and leaned against a wall. Slowly lower yourself down until your head touches the ground.

Elbows move forward while descending. Flex your legs into a tucked position and then rapidly extend your your hips and legs. Using that motion, press with your arms.

37. Handstand hold

Handstand hold exercise

Handstand holds are a very effective way to build up your strenght for handstand push-ups or any pressing exercise for that matter.

38. Shoulder taps

Yet another exercise starting with plank position and yet another time I will remind you to keep your core tight. From there on it’s pretty straightforward – you just tap your shoulders with the opposite hand. Don’t let your shoulders or hips sag!



  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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