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APPLICATION NO.DCC018528831
24/10/2017

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101 BODYWEIGHT EXERCISES

UPPER BODY EXERCISES
Plank up-down
Standard push-up
Walking push-up
T push-up
Spiderman push-up
Staggered push-up
Wide grip push-up
Negative push-up
One foot elevated push-up
Hindu push-up
Incline push-up
Feet elevated push-up
Tricep push-up
Tricep bench dip
Elevated tricep bench dip
Lying triceps lift
Handstand hold
Inch worm
Shoulder circles
Lateral raise
Pike shoulder press
Pull-up
Jumping pull-ups
Straight arm shoulder raise
Air boxing
Shoulder stabilization series
LOWER BODY EXERCISES
Walking lunge
Forward lunge
Side lunge
Reverse lunge
Single leg front to back lunge
Single leg lunge on stair or bench
Curtsy lunge
Lunge pulses
Wide sumo squat
Air squat
Squat with side leg raise
Squat pulses
Single leg squat
Wall sit
Straight leg lift
Donkey kickbacks
Inner thigh lift
Outer thigh lift
Leg up lift
Single leg deadlift
Hamstring curl
Standing hamstring curl
Bridge hold
Single leg bridge
Calf raise

CORE EXERCISES
Plank hold
Side plank hold
Spiderman plank
Reverse plank
Side oblique crunch
Side oblique leg raise
Oblique core crunch
V-up
Single leg crunches
Superman
Bird dog
Cat dog
Row the boat crunch
Lying leg raise
Straight leg toe touches
Bicycle abs
Scissor kicks
Butterfly sit-up
Russian twist
Lying windmills
Low belly double leg reach
Swan dive
Standing crunches
Lying leg circles
Supine twist

PLYOMETRIC/HIGH INTENSITY INTERVAL EXERCISES

Burpee
Jumping jack
Jumping lunge
Squat jump
Butt kick
High knees
Up Down
Frog jump
Box or stair jump
Mountain climber
Star jump
Bear crawl
Tuck jump
Lateral jump
High kick
Army crawl
Side-to-side jump
Forward backward jump
Skaters
Quick feet
Plank jack
Plank side jump
Plank cross crunches
Power skip
Alternate leg bounding