Equipment: Bodyweight

Superman

Superman

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Gluteus Maximus + 1

Plank

Plank

Body Part:

Equipment:

Primary Muscles:

Rectus Abdominis

Synergistic Muscles:

Deltoid Anterior + 5

Side Plank

Side Plank

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Ab Wheel

Ab Wheel

Body Part:

Equipment:

Primary Muscles:

Rectus Abdominis + 1

Synergistic Muscles:

Adductor Brevis + 8

Air Bike

Air Bike

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Gluteus Maximus + 2

Hanging Leg Raise

Hanging Leg Raise

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Adductor Brevis + 5

Crunch

Crunch

Body Part:

Equipment:

Primary Muscles:

Rectus Abdominis

Synergistic Muscles:

Burpee

Burpee

Body Part:

Equipment:

Synergistic Muscles:

Lunge

Lunge

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 1

Synergistic Muscles:

Adductor Magnus + 1

Pull-Up

Pull-Up

Body Part:

Equipment:

Primary Muscles:

Latissimus Dorsi

Synergistic Muscles:

Reverse Lunge

Reverse Lunge

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 1

Synergistic Muscles:

Adductor Magnus + 1

Russian Twist

Russian Twist

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Mountain Climber

Mountain Climber

Body Part:

Equipment:

Synergistic Muscles:

Ab Scissor

Ab Scissor

Body Part:

Equipment:

Primary Muscles:

Gluteus Medius + 1

Synergistic Muscles:

Adductor Brevis + 6

Chin-Up

Chin-Up

Body Part:

Equipment:

Primary Muscles:

Latissimus Dorsi

Synergistic Muscles:

Push-Up

Push-Up

Body Part:

Equipment:

Primary Muscles:

Pectoralis Major Sternal Head

Synergistic Muscles:

Deltoid Anterior + 2

Jumping Jack

Jumping Jack

Body Part:

Equipment:

Synergistic Muscles:

Glute Bridge

Glute Bridge

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus

Synergistic Muscles:

Jump Squat

Jump Squat

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 1

Synergistic Muscles:

Adductor Magnus + 1

Chest Dip

Chest Dip

Body Part:

Equipment:

Primary Muscles:

Pectoralis Major Sternal Head

Synergistic Muscles:

Deltoid Anterior + 4

Lying Bicycle Crunch

Lying Bicycle Crunch

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 2

Synergistic Muscles:

Sit-Up

Sit-Up

Body Part:

Equipment:

Primary Muscles:

Rectus Abdominis

Synergistic Muscles:

Pistol Squat

Pistol Squat

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 1

Synergistic Muscles:

Adductor Magnus + 1

Pike Push-Up

Pike Push-Up

Body Part:

Equipment:

Primary Muscles:

Deltoid Anterior

Synergistic Muscles:

Pectoralis Major Clavicular Head + 3

Chair Triceps Dip

Chair Triceps Dip

Body Part:

Equipment:

Primary Muscles:

Triceps Brachii

Synergistic Muscles:

Deltoid Anterior + 4

Lying Bent Leg Raise

Lying Bent Leg Raise

Body Part:

Equipment:

Synergistic Muscles:

Hand Walkout

Hand Walkout

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Adductor Magnus + 9

Assisted Chin-Up

Assisted Chin-Up

Body Part:

Equipment:

Primary Muscles:

Latissimus Dorsi

Synergistic Muscles:

Squats

Squats

Body Part:

Equipment:

Primary Muscles:

Gluteus Maximus + 1

Synergistic Muscles:

Adductor Magnus + 1

Inverted Row

Inverted Row

Body Part:

Equipment:

Primary Muscles:

Infraspinatus + 5

Synergistic Muscles:

Biceps Brachii + 3

Diamond Push-Up

Diamond Push-Up

Body Part:

Equipment:

Primary Muscles:

Triceps Brachii

Synergistic Muscles:

Deltoid Anterior + 2

Lying Leg Raise

Lying Leg Raise

Body Part:

Equipment:

Primary Muscles:

Rectus Abdominis

Synergistic Muscles:

Gluteus Maximus + 4

Lying Floor Leg Raise

Lying Floor Leg Raise

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles:

Adductor Brevis + 7

Leg Raise Alternating

Leg Raise Alternating

Body Part:

Equipment:

Primary Muscles:

Synergistic Muscles: