Build Strength From Head to Toe With These Bodyweight Exercises

Build Strength From Head to Toe With These Bodyweight Exercises

Bodyweight exercises at home can help you build muscle, increase strength, boost muscular endurance, and lose weight. We know there are so many moves out there, so we’ve taken our list of the best bodyweight exercises and expanded it with the help of our Just Bring Your Body trainers.

“With bodyweight training, your options are limitless,” says JBYB trainer Scott Mathison. “There are so many different movements you can do that build muscle and strength and get you ripped.”

JBYB is available to all Openfit members. You can start a free trial right now and get moving with bodyweight exercises at home or explore the rest of our Openfit programs.

Here’s a small sampling of JBYB exercises that will help you burn calorieslose weight and meet your overall fitness goals.

Ready to transform your body using your body? Try the dynamic bodyweight workouts of Just Bring Your Body on Openfit! Start here for free.

 

Chest Exercises

1. Push-up

  • Begin in a high plank position with your wrists under your shoulders and a straight line from your head, to hips, to heels.
  • Bend both elbows to 45 degrees until your chest is about an inch off the floor.
  • Push through the palms to extend back up to the start position.

2. Archer push-up

  • Begin in a high plank position with your wrists under your shoulders and a straight line from your head, to hips, to heels.
  • Shift your body weight to the right while bending the right elbow and letting the left arm extend long, with a slight bend.
  • Your right hand should be directly under the right shoulder, and your chest should be about an inch off the ground.
  • Push through the palms to extend back up to the start position and alternate sides.

 

Back Exercises

3. Superman

  • Start by laying on your stomach with your legs extended, arms fully extended overhead, and neck neutral.
  • Squeeze the glutes as you raise your arms, legs, and head off the ground.
  • Release both arms and legs about an inch off the ground, and repeat.

4. Superman lat pull-down

  • Start by laying on your stomach with your legs extended, arms fully extended overhead, and neck neutral.
  • Squeeze the glutes as you raise your arms, legs, and head off the ground.
  • Bend both elbows and pull down toward the hips, squeezing the shoulder blades together behind you.
  • Extend arms back overhead and release both arms and legs about an inch off the ground and repeat.

 

Quad Exercises

5. Narrow squats

  • Begin standing with your feet directly below your hips and parallel, toes pointed forward.
  • Bend the knees, sit the hips back and keep your chest up until your thighs are parallel to the ground.
  • Push through your heels to stand.

6. Rotating squat lunge matrix

  • Start by standing with your feet slightly wider than shoulder-width and parallel.
  • Perform a squat by bending the knees, sitting the hips back, and keeping the chest up.
  • Push through the heels to stand.
  • Then perform a lunge by pivoting both feet to the right and bending both knees to 90 degrees, keeping the chest up.
  • Return back to center and perform another squat and repeat the lunge of the other side.
  • Continue to alternate sides.

 

Hamstring/Glute Exercises

7. Fire hydrant leg raise

  • Start in tabletop position with your wrists under your shoulders, knees under the hips, and your back nice and flat.
  • Raise the right knee out to the side, squeezing the glutes, and slowly release back down.
  • Then extend the right leg up and behind you, squeezing the glute at the top.
  • Release back down to the start position.
  • Alternate sides.

8. Single-leg double arm deadlifts

  • Begin by standing with your feet hip-width and parallel.
  • Shift your bodyweight onto your right leg and hinge at the hips while maintaining a slight bend in the standing leg.
  • Let your left leg raise up behind you, reaching both hands toward your foot, bringing your chest parallel to the ground.
  • Slowly stand back up and repeat on the other side.

 

Shoulder Exercises

9. Pike push-ups

  • Begin in a downdog position, with your arms in line with your shoulders and hips, framing your head with your arms and hips high.
  • Rotate your hands in slightly to protect your shoulders.
  • Bend your elbows and bring the crown of your head toward the floor, not letting your head hit the floor.
  • Push through the palms to extend back up.

10. Diver bomber to downdog

  • Begin in a downdog position, with your arms in line with your shoulders and hips, framing your head with your arms and hips high.
  • Pull your head and chest through your arms in a snaking motion finishing in a cobra position, arms extended, chest up and arch in the back.
  • Push the hips up to downdog and repeat.

 

Bodyweight Exercises for the Triceps

11. Figure 4 tricep dip

  • Begin sitting on your glutes with your knees bent.
  • Place your hands on the ground behind you, just under your shoulders, fingertips pointing toward your heels.
  • Bring your right ankle over your left knee and push through the palms to bring your glutes off the ground.
  • Bend at the elbows (elbows should be close to your body and pointed directly behind you), not letting your glutes touch the ground, and extend back up.
  • Continue to repeat for a number of reps before you repeat on the other side.

12. Side plank to tricep extension

  • Begin in a forearm side plank on the right, with right forearm perpendicular to your body, right elbow under your shoulder, right palm facing the ground, and body in a nice straight line with your feet stacked.
  • Raise your left arm to the sky, keep your arm in light with the shoulder.
  • Take your left hand and place it over the right hand and press through the right palm to extend up to a high plank.
  • Reach the left arm to the sky, then place the left hand over the right hand and slowly release your left elbow back to the ground to the starting position.
  • Continue to repeat for a number of reps before you repeat the same movement on the other side.

 

Core Exercises

13. Forearm rotating plank

  • Begin in a forearm plank, creating an equal sign with your forearms and keeping a nice straight line from your head, to hips, to heels.
  • Rotate the feet to the right as you reach your left arm to the sky, keeping the arm stacked on top of the shoulder.
  • Release back to the starting position and repeat on the other side.
  • Continue to alternate.

14. Half circle crunch

  • Lay on your back with arms out by your sides, palms down, shoulder blades raised off the ground and legs fully extended.
  • Shift the angle of your body to the right, bend the knees and create a half circle by driving the knees up and over, extending the legs on the left side.
  • Continue to alternate sides.

15. Around the world bear dog

  • Begin in a tabletop position with your wrists under your shoulders, knees under the hips, and back nice and flat.
  • Curl the toes and drive the knees about an inch off the ground.
  • Maintain balance and keeping your hips square to the ground as you perform the movements below.
  • Slowly raise your right arm up, bringing your bicep to your ear. Release it back down.
  • Slowly raise your left arm up. Release.
  • Raise your left leg up, squeezing your glute at the top, and release back down.
  • Then slowly raise your right leg up, and release.
brittany risher

About

Brittany Risher Englert is an accomplished content strategist, editor, and writer specializing in health, mental health, and mindfulness content. After earning her bachelor's and master's degrees in journalism from Northwestern University, she worked at Men's Health, Prevention, Women's Health, Shape, and Greatist before going freelance three years ago. Today she works with brands and publications, helping them create content that engages their audience and builds brand loyalty. Considered a "Swiss Army knife for content," Brittany helps with all things content, from editorial strategy and project management to editing and writing. Her clients include Sonima, Men's Health, Women's Health, SELF, Elemental, ZocDoc, Yoga Journal, Everyday Health, My Fitness Pal, and Centennial Media. Follow her on Twitter.