30 Bodyweight Exercises to Help You Build a Solid Routine

1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. Send hips back and down, bending knees to lower down as far as possible with chest lifted.
3. Drive through heels to stand back up.
4. Repeat.

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2. Step forward with right foot, bending both knees to 90 degrees.
3. Drive through right heel to stand, while stepping left foot forward and dropping into a lunge on the left side.
4. Continue walking forward, making sure back knee hovers just off the floor with each step and front knee tracks over toes.

You can perform this move with bodyweight or holding two dumbbells or kettlebells for an added challenge.

1. Start standing with hands on hips.
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3. Hold this position for 30-60 seconds.
4. Rest, then repeat on other leg.

1. Stand with feet together.
2. Step right foot back, lowering down so both knees form a 90-degree angle, with right knee hovering just above the floor and left knee tracking over toes.
3. Drive through left heel to stand up, stepping right foot forward, feet together.
4. Repeat on left side.
5. Continue alternating.

1. Lie faceup, knees bent, and feet planted on the floor.
2. Drive through heels, contracting the glutes Lie faceup, knees bent, and feet planted on the floor.
3. Lie faceup, legs straight, hands under glutes for support.

1. Lie faceup, knees bent, feet planted, arms down by sides on the floor.
2. Lift right leg up toward the ceiling, so that both knees are aligned.
3. Engage glutes and lift hips up, driving through left heel.
4. Lower hips back to the floor.
5. Repeat.
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1. Start standing.
2. You can perform this move with bodyweight or holding two.
3. Step left leg out far enough to create a 90-degree angle without the knee reaching past the toes. This is the starting position.
4. Squeeze inner thighs together, as you lower straight down. Left knee should hit 90 degrees, while right knee points straight down to the floor.
5. Press through the left heel to return to starting position.
6. Repeat.
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2. Step left foot back and lower into a lunge, knees forming 90-degree angles.
3. Stand on the edge of a step or box with feet hip-width apart, knees bent about 45 degrees.
4. Drive through heels, contracting the.
5. Continue alternating lunges with a jump in the middle, aiming to increase time in the air and decrease time on the ground.

1. Lie faceup, legs straight, hands under glutes for support.
2. Send hips back and down and bend left knee to lower halfway down into a squat as you raise arms out in front of you for balance. Keep weight in left heel.
3. Drive through left foot to stand back up.
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1. NCAA Track & Field Result on the edge of a step or box, legs straight.
2. Shift weight to right foot, left foot lifted off step.
3. Push through right foot to come up to toes.
4. Pause for a second, then lower heel back down and repeat.
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1. Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance.
2. Send hips back and down, bending knees to lower down as far as possible with chest lifted.
3. Drive through heels and explode up, jumping off the ground.
4. Land softly with bent knees.
5. Repeat.

1. Stand on the edge of a step or box with feet hip-width apart, knees bent about 45 degrees.
2. Shift weight to right leg and let left foot hang off step.
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4. Pause for a second, then lower heel back down.
5. Repeat.
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1. Stand with left foot on a step and right heel hanging off the edge.
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3. Repeat.
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1. Stand on step or box with feet hip-width apart on the edge of a step or box, heels off edge.
2. Drive left knee in toward chest, then quickly step it back to plank position.
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4. Repeat.

1. Start on all fours, shoulders over wrists.
2. Step feet back and engage glutes and thighs to straighten legs. Body should form a straight line from shoulders to hips to heels. Think about pushing the ground away from you and pulling the belly button up toward the spine to keep back flat.
3. Hold this position for 30-60 seconds.

1. Start in a high plank position, shoulders over wrists, core engaged so body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight.
2. Drive left knee in toward chest, then quickly step it back to plank position.
3. Rest, then repeat on other leg.
4. Continue alternating.

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2. Lift hips to form a straight line from shoulders to heel and extend right arm to ceiling.
3. With control, reach right arm underneath the body, rotating upper body toward the floor.
4. Extend right arm back up toward ceiling and return to side plank.
5. Repeat.
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1. Lie faceup, legs straight, arms by sides with hands positioned below glutes for support.
2. Lift legs just six inches off the mat.
3. Draw belly button to spine to keep low back from lifting up off mat.
4. Hold for 30-60 seconds.

1. Sit on the floor, knees bent, heels resting on mat.
2. Lean upper body back about 45 degrees.
3. With elbows bent and hands together, rotate torso to the right, then rotate torso to the left.
4. Continue alternating.

To make it harder, hold a dumbbell or kettlebell or lift heels off of floor.

1. Lie faceup, legs straight, hands under glutes for support.
2. Keeping low back flat against the mat, lift legs up toward ceiling, keeping knees as straight as possible.
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4. When legs hover just an inch off the floor, lift back up and repeat.