Bodyweight exercises
Movements that need no equipment whatsoever: push-ups, squats, planks, lunges, Supermans. If you can do it in a hotel room with the furniture pushed back, it is in here. Anything that needs something to hang from, press between or hook your feet under is listed under its own equipment instead, so this stays honest.
With Bodyweight and nothing else, 11 of the 17 muscle groups can still be trained to a full session's target.
Where to find it: Any clear patch of floor about the size of a bath towel.
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Bodyweight Squat
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Jump Squat
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Push-Ups
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Decline Push-Ups
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Pike Push-Ups
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Handstand Push-Ups
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Single-Leg Calf Raises
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Copenhagen Plank
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Standing Side Leg Raise
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Plank
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Crunches
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Lying Leg Raises
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Decline Sit-Ups
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Bicycle Crunches
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Side Plank
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Bench Dips
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Glute Bridge
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Nordic Curl
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Sliding Leg Curl
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Superman
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Split Squat
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Bodyweight Step-Ups
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Star Jumps
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Lying Windshield Wipers
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Decline Oblique Crunch
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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