Bodyweight exercises, by body part

81 moves humans are born to do: crawl, hang, push, squat, twist and get up off the floor. This is calisthenics for beginners at home: getting strong with your own body weight, no gym machines. Every move fits on one mat and needs no jumping. New to it? Start at level 1 or 2, and see the daily routine for the order. Daily routine

Glutes

• Glute BridgeLevel 1/5
• Hip CARsLevel 1/5 · Wall
• Good MorningLevel 1/5
• 90/90 SwitchLevel 1/5
• Crab WalkLevel 2/5
• Deep Squat HoldLevel 2/5
• Single-leg BridgeLevel 2/5
• Front StepLevel 2/5
• Lateral Crab WalkLevel 2/5
• Backpack DeadliftLevel 2/5 · Backpack
• Single-leg RDLLevel 3/5
• Chair Hip ThrustLevel 3/5 · Chair

All glutes exercises

Legs

• Air SquatLevel 1/5
• Wall SitLevel 1/5 · Wall
• Reverse LungeLevel 2/5
• Monkey WalkLevel 2/5
• Split SquatLevel 2/5
• Backpack Goblet SquatLevel 2/5 · Backpack
• Chair Step-upLevel 2/5 · Chair
• Bulgarian Split SquatLevel 3/5 · Chair
• Cossack SquatLevel 3/5
• Chair PistolLevel 3/5 · Chair
• Pistol SquatLevel 5/5

All legs exercises

Abs & Core

• Beast HoldLevel 1/5
• Bird DogLevel 2/5
• Dead BugLevel 2/5
• Forearm PlankLevel 2/5
• Slow Mountain ClimberLevel 2/5
• Suitcase CarryLevel 2/5 · Backpack
• Plank Shoulder TapLevel 3/5
• Side PlankLevel 3/5
• Hollow HoldLevel 3/5
• WindmillLevel 3/5
• Hollow RockLevel 3/5
• Tuck V-sitLevel 3/5
• Hanging Knee RaiseLevel 3/5 · Pull-up bar
• L-sitLevel 5/5

All abs & core exercises

Back

• Cat-CowLevel 1/5
• Doorframe RowLevel 1/5 · Doorframe
• Y-T-WLevel 1/5
• Thread the NeedleLevel 2/5
• SupermanLevel 2/5
• Scapular Pull-upLevel 2/5 · Pull-up bar
• Table RowLevel 2/5 · Table
• Prone ScorpionLevel 2/5
• Negative Pull-upLevel 3/5 · Pull-up bar
• One-arm Doorframe RowLevel 3/5 · Doorframe
• Pull-upLevel 4/5 · Pull-up bar
• Archer Pull-upLevel 5/5 · Pull-up bar

All back exercises

Chest

• Wall Push-upLevel 1/5 · Wall
• Knee Push-upLevel 2/5
• Push-upLevel 3/5
• Archer Push-upLevel 4/5
• One-arm Push-up NegativeLevel 5/5

All chest exercises

Shoulders

• Shoulder CARsLevel 1/5
• Crab ReachLevel 2/5
• InchwormLevel 2/5
• Pike Push-upLevel 3/5
• Hindu Push-upLevel 3/5
• Backpack Clean and PressLevel 3/5 · Backpack
• Feet-elevated Pike Push-upLevel 4/5 · Chair
• Wall HandstandLevel 4/5 · Wall
• Forearm Wall StandLevel 4/5 · Wall
• Wall Handstand Push-upLevel 5/5 · Wall

All shoulders exercises

Arms

• Dead HangLevel 1/5 · Pull-up bar
• Wrist PrepLevel 1/5
• Chin-upLevel 3/5 · Pull-up bar
• Frog StandLevel 3/5
• CrowLevel 4/5

All arms exercises

Full Body

• Single-leg StandLevel 1/5
• Heel-to-Toe WalkLevel 1/5
• Bear CrawlLevel 2/5
• Lateral Bear CrawlLevel 2/5
• Leopard CrawlLevel 3/5
• Scorpion ReachLevel 3/5
• Side KickthroughLevel 3/5
• UnderswitchLevel 3/5
• Backward Bear CrawlLevel 3/5
• Get Up Without HandsLevel 3/5
• Lizard CrawlLevel 4/5
• Turkish Get-upLevel 4/5

All full body exercises

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