Bodyweight exercises and resistance bands
Perfect when you're at home, traveling, or in a pinch for time.Get up get downs
Challenge your whole body. Not as easy as they look.
Walkouts
Work your upper body and core with no equipment.
Push ups
The old classic. When done correctly, they work much more than your chest.
Frog burpees
A quicker, tougher variety on the standard burpee.
Chin ups
Work your back and your core. All you need is a bar and you.
Pull ups
The tougher version of chin ups. More focused on your back, less focus on your biceps.
Air squats
Great for a warm up or workout, no equipment needed.
Sumo air squats
Put more of a focus on your glutes and open up tight hips with this variation.
Squat jumps
An explosive exercise to work your legs and heart at the same time.
Single leg deadlifts
Identify your imbalances and improve your balance and hip strength.
Reverse lunges
This are often easier on the knees than the traditional lunge. Great to develop individual leg strength.
Side lunges
Work your glutes and outer quads. Be sure to pay attention to form. These can be a little tougher on your knees.
Single leg squats
More challenging than a lunge. Setting the bench higher is easier, lower is more difficult.
Forward lunge
The classic lunge. Helps to build your leg and hip strength.
Curtsy lunge
Don't do these if your knees hurt. More advanced and can help focus on the outer sweep of your quads.
Resistance band rows
Work your upper back with these. Be sure to have a sturdy anchor for the band.
Resistance bands pull aparts
The basics of using bands for pull aparts to work your upper back.
Straight arm pulldown with bands
Work your upper back and your abs at the same time.
Triceps kickback with bands
A variation of kickbacks you can do anywhere.
Overhead triceps extension with bands
Resistance bands biceps curl
Work your biceps anywhere with bands.
Resistance bands shoulder press
Work your shoulders anywhere with bands.
Resistance bands lateral raise
Build your shoulders anywhere with bands.
Anti rotation for core
A great challenge for your midsection. Be sure to use a sturdy anchor for your band.