Are you ready to tap into your full potential and revitalize your fitness routine? Look no further than "The Top 100 Bodyweight Exercises," brought to you by Dennis Romatz Fitness, the top personal trainer in Bangkok. This is the key to unlocking your body's true strength.
In a world often dominated by elaborate gym equipment and complex workout regimens, it's easy to overlook the incredible power of your own body. These 100 bodyweight exercises are more than just motions; they are the path to building a leaner, more robust you, all without the need for costly gym memberships or bulky gear.
Picture sculpting your body, boosting flexibility, and enhancing endurance, all through straightforward, practical workouts that harness your body's innate abilities.
Inside this guide, you'll discover an extensive breakdown of each exercise, from the foundational push-up to the awe-inspiring handstand push-up, and everything in between. Whether you're just starting your fitness journey or an experienced athlete looking to push boundaries, you'll find exercises here that cater to every fitness level.
Spoiler alert....we're going to be using some light weights to add some extra resistance to push you to your limits!
But "The Top 100 Body Weight Exercises" is more than just a compendium of knowledge – it's your path to transformation, brought to you by Dennis Romatz Fitness. It's about taking action toward a healthier lifestyle, reveling in the joy of physical activity, and unleashing your inner strength. It's about breaking free from a sedentary existence and embracing the beauty of an active, empowered life.
So, are you ready to dive in, challenge your limits, and redefine your fitness regimen? Your body's potential begins right here, right now. Turn the page and let's embark on this incredible adventure together, one exercise at a time. Your body, your strength, your best self – it all starts today. Let's get moving.
The Definitive Catalog of The Top 100 Body Weight Exercises
Push-Up: Start in a plank position, lower your body to the ground, and push back up.
Pull-Up: Hang from a horizontal bar with your palms facing away from you and pull your chest towards the bar.
Dips: Use parallel bars or a sturdy surface, lower your body by bending your arms, and then push back up.
Squat: Stand with feet shoulder-width apart, bend your knees, and lower your body as if sitting in a chair.
Lunge: Step one foot forward and lower your body until both knees are at 90-degree angles, then alternate legs.
Plank: Support your body on your forearms and toes, keeping your body in a straight line from head to heels.
Crunches: Lie on your back, bend your knees, and lift your upper body toward your knees.
Leg Raises: Lie on your back, lift your legs, and lower them back down without touching the ground.
Russian Twists: Sit on the ground, lean back slightly, and twist your torso from side to side while holding a weight or your hands together.
Burpees: Start in a standing position, drop into a squat, kick your legs back into a plank, jump your legs back to squat, and explosively jump up.
Mountain Climbers: Get into a plank position and alternate bringing your knees towards your chest.
Jumping Jacks: Stand with feet together, then jump and spread your legs while raising your arms overhead.
Jumping Rope: Use a jump rope and jump over it as it passes under your feet.
Sit-Ups: Lie on your back, bend your knees, and lift your upper body towards your knees.
Bicycle Crunches: Lie on your back, lift your legs, and bring your opposite elbow to your opposite knee while pedaling your legs.
Side Planks: Support your body on one forearm and the side of your foot while keeping your body in a straight line.
Supermans: Lie face down, extend your arms and legs, and lift your chest and legs off the ground.
Bird Dogs: Start on your hands and knees and extend one arm and the opposite leg simultaneously, then switch sides.
Glute Bridges: Lie on your back with knees bent, lift your hips off the ground, and squeeze your glutes.
Hip Extensions: Kneel on all fours, extend one leg back, and raise it as high as possible.
Donkey Kicks: Start on your hands and knees, and lift one leg, bending at the knee, and pushing your foot towards the ceiling.
Hamstring Curls: Lie on your back, lift your hips off the ground, and pull your heels toward your glutes, engaging your hamstrings.
Toe Touches: Lie on your back with legs straight up in the air, reach your arms up, and try to touch your toes.
Wall Sits: Lean your back against a wall and slide down until your knees are at a 90-degree angle, as if you're sitting in an invisible chair.
Chair Dips: Use a stable chair or surface behind you, lower your body by bending your arms, and then push back up.
Handstand Push-Ups: Perform a handstand against a wall or free-standing and lower your head toward the ground and push back up.
Handstand Walks: Balance in a handstand and walk on your hands while maintaining control.
L-Sits: Sit on the floor with your legs extended and your hands on the floor beside your hips, then lift your body off the ground to create an "L" shape with your legs and torso.
Handstand Holds: Kick up into a handstand and hold the position for a designated time.
Pistol Squats: Stand on one leg and lower your body into a squat position while keeping the other leg extended in front of you.
Pistol Deadlifts: Similar to pistol squats, but hold weights to increase the difficulty.
One-Arm Push-Ups: Perform push-ups with one hand, while the other hand is behind your back or on a raised surface for support.
One-Arm Pull-Ups: Hang from a bar and pull your body up with one arm, using the other arm for support.
Handstand Push-Ups with Feet Elevated: Perform handstand push-ups with your feet on an elevated surface for increased difficulty.
Dips with Feet Elevated: Place your feet on an elevated surface during dips to engage different muscle groups.
Squats with Weights: Hold weights (dumbbells or a barbell) at your sides or on your shoulders while performing squats.
Lunges with Weights: Hold weights in your hands or on your shoulders while performing lunges.
Plank with Weights: Place weight plates or dumbbells on your back while holding a plank position.
Crunches with Weights: Hold weights against your chest or behind your head while performing crunches.
Leg Raises with Weights: Hold a weight between your feet while lifting your legs.
Russian Twists with Weights: Sit on the ground, lean back slightly, and twist your torso from side to side while holding weights or a weighted object.
Burpees with Weights: Perform burpees while holding weights in your hands or wearing a weight vest for added resistance.
Mountain Climbers with Weights: Get into a plank position and alternate bringing your knees towards your chest while wearing weights or a weight vest.
Jumping Jacks with Weights: Perform jumping jacks while holding weights in your hands or wearing a weight vest.
Sit-Ups with Weights: Hold weights against your chest or behind your head while performing sit-ups.
Bicycle Crunches with Weights: Hold weights in your hands while performing bicycle crunches.
Side Planks with Weights: Support your body in a side plank position while holding weights or a weighted object.
Supermans with Weights: Lie face down, extend your arms and legs, and lift your chest and legs off the ground while holding weights.
Bird Dogs: Start on your hands and knees and extend one arm and the opposite leg simultaneously, then switch sides.
Glute Bridges with Weights: Lie on your back with knees bent, lift your hips off the ground, and squeeze your glutes.
Hip Extensions with Weights: Kneel on all fours, extend one leg back, and raise it as high as possible.
Donkey Kicks with Weights: Start on your hands and knees, and lift one leg, bending at the knee, and pushing your foot towards the ceiling while holding weights.
Hamstring Curls with Weights: Lie on your back, lift your hips off the ground, and pull your heels toward your glutes, engaging your hamstrings, while holding weights.
Toe Touches with Weights: Lie on your back with legs straight up in the air, reach your arms up, and try to touch your toes while holding weights.
Wall Sits with Weights: Lean your back against a wall and slide down until your knees are at a 90-degree angle, as if you're sitting in an invisible chair, while holding weights on your thighs.
Chair Dips with Weights: Use a stable chair or surface behind you, lower your body by bending your arms, and then push back up while holding weights.
Handstand Push-Ups with Weights: Perform a handstand against a wall or free-standing, lower your head to the ground, and push back up while holding weights.
Handstand Walks with Weight Vest: Balance in a handstand and walk on your hands while wearing a weight vest.
L-Sits with Weights: Sit on the floor with your legs extended and your hands on the floor beside your hips, then lift your body off the ground to create an "L" shape with your legs and torso while holding weights.
Handstand Holds with Weights: Kick up into a handstand and hold the position for a designated time while wearing weights on your wrists or ankles.
Pistol Squats with Weights: Hold weights (dumbbells or a weight plate) while performing pistol squats for added resistance.
Pistol Deadlifts with Weights: Similar to pistol squats, but hold weights to increase the difficulty.
One-Arm Push-Ups with Weights: Perform one-arm push-ups while holding weights or wearing a weight vest for added resistance.
One-Arm Pull-Ups with Weights: Hang from a bar and pull your body up with one arm while holding weights or using a weight vest for added resistance.
Handstand Push-Ups with Feet Elevated and Weights: Perform handstand push-ups with your feet on an elevated surface, lower your head to the ground, and hold weights to intensify the challenge.
Dips with Feet Elevated and Weights: Elevate your feet during dips, hold weights, or wear a weight vest for increased difficulty.
Squats with Weights and Resistance Band: Add a resistance band for increased resistance while holding weights during squats.
Lunges with Weights and Resistance Band: Incorporate a resistance band and hold weights for added intensity during lunges.
Plank with Weights and Resistance Band: Wear a weight vest, add weights to your back, and incorporate a resistance band into your plank for extra challenge.
Crunches with Weights and Resistance Band: Hold weights and secure a resistance band to provide resistance during your crunches.
Leg Raises with Weights and Resistance Band: Hold a weight between your feet and incorporate a resistance band into your leg raises for added resistance.
Russian Twists with Weights and Resistance Band: Combine weights and a resistance band for extra resistance during Russian twists.
Burpees with Weights and Resistance Band: Perform burpees with weights in your hands and a resistance band for a more challenging full-body exercise.
Mountain Climbers with Weights and Resistance Band: Add weights and a resistance band to your mountain climbers for increased intensity.
Jumping Jacks with Weights and Resistance Band: Hold weights and incorporate a resistance band into your jumping jacks for added resistance.
Sit-Ups with Weights and Resistance Band: Hold weights and secure a resistance band for added resistance during sit-ups.
Bicycle Crunches with Weights and Resistance Band: Combine weights and a resistance band for added intensity during bicycle crunches.
Side Planks with Weights and Resistance Band: Support your body in a side plank position while holding weights and incorporating a resistance band.
Supermans with Weights and Resistance Band: Lie face down, extend your arms and legs, and lift your chest and legs off the ground while holding weights and a resistance band.
Bird Dogs with Weights and Resistance Band: Start on your hands and knees, extend one arm and the opposite leg simultaneously while holding weights and using a resistance band for added challenge.
Glute Bridges with Weights and Resistance Band: Lie on your back with knees bent, lift your hips off the ground, and squeeze your glutes while holding weights and incorporating a resistance band.
Hip Extensions with Weights and Resistance Band: Kneel on all fours, extend one leg back, and raise it as high as possible while holding weights and using a resistance band for added resistance.
Donkey Kicks with Weights and Resistance Band: Perform donkey kicks with weights strapped to your ankles and incorporate a resistance band for added challenge.
Hamstring Curls with Weights and Resistance Band: Lie on your back, lift your hips off the ground, and pull your heels toward your glutes while holding weights and using a resistance band for added resistance.
Toe Touches with Weights and Resistance Band: Lie on your back with legs straight up in the air, reach your arms up, and try to touch your toes while holding weights and incorporating a resistance band.
Wall Sits with Weights and Resistance Band: Lean your back against a wall and slide down until your knees are at a 90-degree angle, as if you're sitting in an invisible chair, while holding weights on your thighs and incorporating a resistance band for added intensity.
Chair Dips with Weights and Resistance Band: Use a stable chair or surface behind you, lower your body by bending your arms, and then push back up while holding weights and incorporating a resistance band for extra challenge.
Handstand Push-Ups with Chest to the Floor and Weights: Perform a handstand against a wall or free-standing, lower your head to the ground, and push back up while wearing weights for added resistance.
Handstand Walks with Weight Vest and Weights: Balance in a handstand and walk on your hands while wearing a weight vest and holding weights for a more challenging workout.
L-Sits with Weights and Resistance Band: Sit on the floor with your legs extended and your hands on the floor beside your hips, then lift your body off the ground to create an "L" shape with your legs and torso while holding weights and incorporating a resistance band.
Handstand Holds with Weights and Resistance Band: Kick up into a handstand and hold the position for a designated time while wearing weights on your wrists or ankles and incorporating a resistance band for added challenge.
Pistol Squats with Weights and Resistance Band: Hold weights (dumbbells or a weight plate) while performing pistol squats and add a resistance band for increased difficulty.
Pistol Deadlifts with Weights and Resistance Band: Similar to pistol squats, but hold weights and incorporate a resistance band for added resistance.
One-Arm Push-Ups with Weights and Resistance Band: Perform one-arm push-ups while holding weights or wearing a weight vest and secure a resistance band for extra resistance.
One-Arm Pull-Ups with Weights and Resistance Band: Hang from a bar and pull your body up with one arm while holding weights or using a weight vest and secure a resistance band for added challenge.
Handstand Push-Ups with Feet Elevated, Chest to the Floor, and Weights: Perform handstand push-ups with your feet on an elevated surface, lower your head to the ground, and hold weights to intensify the challenge.
Dips with Feet Elevated, Weights, and Resistance Band: Elevate your feet during dips, hold weights, wear a weight vest, and incorporate a resistance band for the ultimate challenge.
Squats with Weights, Resistance Band, and Weight Vest: Hold weights (dumbbells or a barbell), add a resistance band, and wear a weight vest while performing squats for a comprehensive lower body workout.
Lunges with Weights, Resistance Band, and Weight Vest: Incorporate weights, a resistance band, and a weight vest for a challenging full-leg workout during lunges.
Plank with Weights, Resistance Band, and Weight Vest: Challenge your core and upper body by wearing a weight vest, adding weights to your back, and incorporating a resistance band into your plank.
These 100 bodyweight exercises offer a wide range of options to help you achieve your fitness goals and improve your strength, flexibility, and endurance.
I will be doing a blog post highlighting each of these exercises with phots and video. Stay tuned!
About the Author:
Dennis Romatz is the Owner and Head Personal Trainer at Dennis Romatz Fitness representing the pinnacle of excellence in personal training. You can contact Dennis to train with him in person or live online or connect with him on Facebook, Twitter, LinkedIn and Instagram.
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