This is the phase where training starts feeling real. You're doing standard push-ups, proper squats, and beginning to pull your own weight. Your form won't be perfect yet—that's fine. What matters is showing up consistently and challenging yourself a little more each session. The strength gains come faster now. Enjoy this phase; progress feels good.
Bodyweight Exercise Collection
Rope Climb with Legs
The Rope Climb with Legs is a foundational rope climbing exercise using leg assistance to reduce arm load.
Burpee
The burpee is a full-body exercise combining a squat, push-up, and jump, building cardiovascular and muscular endurance.
Arch Body Hold
The arch body hold builds spinal extension strength in the lower back, glutes, and hamstrings.
Mountain Climbers
Mountain climbers are a dynamic full-body exercise that builds core stability, hip mobility, and cardiovascular endurance.
Bicycle Crunch
The bicycle crunch is a dynamic core exercise that targets the obliques and rectus abdominis through a rotational motion.
Walking Lunge
The walking lunge builds dynamic leg strength, balance, and coordination by stepping forward into a lunge and alternating legs.
Jump Squat
The jump squat adds an explosive vertical jump to the squat pattern, building power and athleticism.
Static Lunge
The static lunge is a unilateral leg exercise that builds strength and stability in the quads, glutes, and hamstrings.
Chin-Up
The chin-up is a pulling exercise with a supinated grip (palms facing you), emphasizing the biceps and lower lats.
Negative Pull-Up
The negative pull-up focuses on the eccentric phase of the pull-up, building strength by lowering the body slowly from the top position.
Wall Handstand (Back-to-Wall)
Back-to-wall handstand is a foundational handstand progression that builds confidence and balance awareness.
Wall Handstand (Belly-to-Wall)
Belly-to-wall handstand is a foundational handstand progression that builds shoulder strength and body alignment.
Plank Shoulder Taps
Plank shoulder taps challenge core stability by requiring you to balance on one arm while touching the opposite shoulder.
Deep Squat
The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
Single-Leg Glute Bridge
The single-leg glute bridge is a unilateral progression of the glute bridge, building strength and balance in each leg individually.
Inverted Row (Australian Pull-Up)
The inverted row is a horizontal pulling exercise that builds back, biceps, and core strength using a bar at waist height.
Wide Push-Up
The wide push-up places more emphasis on the chest by positioning the hands wider than shoulder-width.
Lying Leg Raises
Lying leg raises isolate the lower abdominals and hip flexors by lifting and lowering the legs while maintaining a hollow body position.
Russian Twist
The Russian Twist is a dynamic core exercise that targets the obliques and deep stabilizers through controlled rotation.
Side Plank
The side plank targets the obliques, deep core stabilizers, and shoulder stability by supporting the body on one arm and the side of the foot.
Close-Grip Push-Up
The close-grip push-up shifts the load to the triceps and inner chest by keeping the hands close together.
Standard Push-Up
The standard push-up is the foundational upper body pressing exercise, engaging chest, shoulders, triceps, and core.