Bodyweight & Calisthenics

A bird dog workout starts on your hands and knees. You reach one arm forward and the opposite leg straight back until both are level with your torso, hold for…

You can build real chest muscle at home with nothing but your own bodyweight, as long as you use the right push-up variations and control your rest periods. The chest…

Commando pull-ups are a pull-up variation where you hang from the bar with an alternating grip and pull your body up to one side of the bar, then the other,…

The dead bug exercise trains your core to hold still while your arms and legs move. Most crunches and sit-ups never teach that skill. The move is named for the…

The bicycle crunch is one of the most efficient bodyweight exercises for building a stronger, more defined core. Unlike a standard crunch, it adds a rotating motion that pulls your…

The inverted row is one of the most underrated back exercises you can do. It trains the same pulling muscles as a pull-up, but it lets you control the difficulty…

A pushup works when your body moves as one straight line from your shoulders to your ankles while your chest lowers to just above the floor and your elbows stay…