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Bodyweight

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, 12 of the 18 muscle groups can still be trained to a full session's target.

Bodyweight loads these hardest: Quads, Calves, Chest, Front delts, Abs.

On its own, Bodyweight cannot take these to a full session target: Lats, Mid-back / traps, Rear delts, Side delts, Biceps, Forearms.

Where to find it: Any clear patch of floor about the size of a bath towel.

Every movement on the Bodyweight (34)

Best Bodyweight movement for each muscle

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

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