The library
Butt kicks30 seconds · thighs, knees
High knees30 seconds · hips, thighs
March in place30 seconds · hips, thighs
Mountain climbers30 seconds · core, shoulders
Shadow boxing30 seconds · arms, shoulders
Squat to reach12 reps · thighs, shoulders
Step-back burpee8 reps · thighs, chest
Bicycle crunch12 reps · core
Crunch12 reps · core
Dead bug8 reps · core
Flutter kicks20 seconds · core, hips
Forearm plank30 seconds · core, shoulders
Heel taps12 reps · core
Hollow hold20 seconds · core
Knee plank30 seconds · core
Lying leg raises10 reps · core, hips
Side plank20 seconds · core, hips
Ankle circles30 seconds · ankles
Calf raises15 reps · calves, ankles
Deep squat hold30 seconds · hips, thighs
Standing hamstring stretch30 seconds · thighs, calves
Standing quad stretch30 seconds · thighs, hips
Toe raises15 reps · ankles, calves
Wall calf stretch30 seconds · calves, ankles
Bird dog10 reps · lower back, core
Cat-cow45 seconds · lower back, upper back
Child's pose45 seconds · lower back, hips
Figure four stretch30 seconds · hips, glutes
Hip circles30 seconds · hips
Knee to chest30 seconds · lower back, hips
Kneeling hip flexor stretch30 seconds · hips, thighs
Lying twist30 seconds · lower back, hips
Pelvic tilts12 reps · lower back, core
Standing forward fold30 seconds · lower back, thighs
Bodyweight squat10 reps · thighs, glutes
Donkey kicks12 reps · glutes
Forward lunge10 reps · thighs, glutes
Glute bridge12 reps · glutes, lower back
Good mornings12 reps · hips, lower back
Reverse lunge10 reps · thighs, glutes
Single leg glute bridge8 reps · glutes
Split squat10 reps · thighs, glutes
Sumo squat12 reps · thighs, glutes
Wall sit30 seconds · thighs
Arm circles30 seconds · shoulders, arms
Chin tucks10 reps · neck
Cross-body shoulder stretch30 seconds · shoulders, arms
Neck rolls30 seconds · neck, shoulders
Neck side stretch30 seconds · neck, shoulders
Shoulder rolls30 seconds · shoulders, upper back
Shoulder shrugs12 reps · shoulders, neck
Wall angels10 reps · shoulders, upper back
Seated arm raises10 reps · shoulders, arms
Seated cat-cow30 seconds · lower back, upper back
Seated figure four30 seconds · hips, glutes
Seated forward reach30 seconds · lower back, thighs
Seated heel raises15 reps · calves, ankles
Seated leg extension10 reps · thighs, knees
Seated march30 seconds · hips, thighs
Seated spinal twist30 seconds · upper back, lower back
Sit to stand10 reps · thighs, glutes
Chest opener30 seconds · chest, shoulders
Kneeling open book8 reps · upper back, chest
Lying Y raise10 reps · upper back, shoulders
Puppy pose40 seconds · upper back, shoulders
Shoulder blade squeeze12 reps · upper back
Superman hold20 seconds · upper back, lower back
Thread the needle30 seconds · upper back, shoulders
Wall chest stretch30 seconds · chest, shoulders
Chair dips10 reps · arms, shoulders
Chair push-up10 reps · chest, arms
Diamond push-up6 reps · arms, chest
Knee push-up10 reps · chest, arms
Pike push-up8 reps · shoulders, arms
Plank shoulder taps12 reps · shoulders, core
Plank up-down8 reps · arms, core
Push-up8 reps · chest, arms
Reverse plank20 seconds · shoulders, arms
Wall push-up10 reps · chest, arms
Arm swings30 seconds · shoulders, chest
Full body reach30 seconds · shoulders, core
Leg swings30 seconds · hips
Standing torso twists30 seconds · core, upper back
Finger spreads10 reps · arms
Fist to open hand12 reps · arms
Palm down wrist stretch30 seconds · arms
Palm up wrist stretch30 seconds · arms
Prayer stretch30 seconds · arms
Wrist circles30 seconds · arms
Bridge pose30 seconds · glutes, lower back
Chair pose30 seconds · thighs, glutes
Cobra20 seconds · lower back, chest
Downward dog30 seconds · shoulders, calves
Low lunge30 seconds · hips, thighs
Mountain pose30 seconds · core
Tree pose30 seconds · ankles, core
Triangle pose30 seconds · thighs, core
Warrior one30 seconds · thighs, hips
Warrior two30 seconds · thighs, shoulders
Exercises
102 bodyweight exercises, each with a 3D guide, step by step form, and a sensible default for beginners. No equipment beyond a wall or a chair.
Cardio and Conditioning 7
Butt kicks30 seconds · thighs, kneesHigh knees30 seconds · hips, thighsMarch in place30 seconds · hips, thighsMountain climbers30 seconds · core, shouldersShadow boxing30 seconds · arms, shouldersSquat to reach12 reps · thighs, shouldersStep-back burpee8 reps · thighs, chestCool-down and Breathing 2
Core 10
Bicycle crunch12 reps · coreCrunch12 reps · coreDead bug8 reps · coreFlutter kicks20 seconds · core, hipsForearm plank30 seconds · core, shouldersHeel taps12 reps · coreHollow hold20 seconds · coreKnee plank30 seconds · coreLying leg raises10 reps · core, hipsSide plank20 seconds · core, hipsFull Body Flow 1
Legs and Ankles 7
Ankle circles30 seconds · anklesCalf raises15 reps · calves, anklesDeep squat hold30 seconds · hips, thighsStanding hamstring stretch30 seconds · thighs, calvesStanding quad stretch30 seconds · thighs, hipsToe raises15 reps · ankles, calvesWall calf stretch30 seconds · calves, anklesLower Back and Hips 10
Bird dog10 reps · lower back, coreCat-cow45 seconds · lower back, upper backChild's pose45 seconds · lower back, hipsFigure four stretch30 seconds · hips, glutesHip circles30 seconds · hipsKnee to chest30 seconds · lower back, hipsKneeling hip flexor stretch30 seconds · hips, thighsLying twist30 seconds · lower back, hipsPelvic tilts12 reps · lower back, coreStanding forward fold30 seconds · lower back, thighsLower Body 10
Bodyweight squat10 reps · thighs, glutesDonkey kicks12 reps · glutesForward lunge10 reps · thighs, glutesGlute bridge12 reps · glutes, lower backGood mornings12 reps · hips, lower backReverse lunge10 reps · thighs, glutesSingle leg glute bridge8 reps · glutesSplit squat10 reps · thighs, glutesSumo squat12 reps · thighs, glutesWall sit30 seconds · thighsNeck and Shoulders 8
Arm circles30 seconds · shoulders, armsChin tucks10 reps · neckCross-body shoulder stretch30 seconds · shoulders, armsNeck rolls30 seconds · neck, shouldersNeck side stretch30 seconds · neck, shouldersShoulder rolls30 seconds · shoulders, upper backShoulder shrugs12 reps · shoulders, neckWall angels10 reps · shoulders, upper backSeated and Gentle 9
Seated arm raises10 reps · shoulders, armsSeated cat-cow30 seconds · lower back, upper backSeated figure four30 seconds · hips, glutesSeated forward reach30 seconds · lower back, thighsSeated heel raises15 reps · calves, anklesSeated leg extension10 reps · thighs, kneesSeated march30 seconds · hips, thighsSeated spinal twist30 seconds · upper back, lower backSit to stand10 reps · thighs, glutesUpper Back and Chest 8
Chest opener30 seconds · chest, shouldersKneeling open book8 reps · upper back, chestLying Y raise10 reps · upper back, shouldersPuppy pose40 seconds · upper back, shouldersShoulder blade squeeze12 reps · upper backSuperman hold20 seconds · upper back, lower backThread the needle30 seconds · upper back, shouldersWall chest stretch30 seconds · chest, shouldersUpper Body 10
Chair dips10 reps · arms, shouldersChair push-up10 reps · chest, armsDiamond push-up6 reps · arms, chestKnee push-up10 reps · chest, armsPike push-up8 reps · shoulders, armsPlank shoulder taps12 reps · shoulders, corePlank up-down8 reps · arms, corePush-up8 reps · chest, armsReverse plank20 seconds · shoulders, armsWall push-up10 reps · chest, armsWarm-up 4
Arm swings30 seconds · shoulders, chestFull body reach30 seconds · shoulders, coreLeg swings30 seconds · hipsStanding torso twists30 seconds · core, upper backWrists and Forearms 6
Finger spreads10 reps · armsFist to open hand12 reps · armsPalm down wrist stretch30 seconds · armsPalm up wrist stretch30 seconds · armsPrayer stretch30 seconds · armsWrist circles30 seconds · armsYoga Basics 10
Bridge pose30 seconds · glutes, lower backChair pose30 seconds · thighs, glutesCobra20 seconds · lower back, chestDownward dog30 seconds · shoulders, calvesLow lunge30 seconds · hips, thighsMountain pose30 seconds · coreTree pose30 seconds · ankles, coreTriangle pose30 seconds · thighs, coreWarrior one30 seconds · thighs, hipsWarrior two30 seconds · thighs, shoulders