16 Bodyweight At-Home Exercises

Author: Heather Wright

The year is 2020 and exercising looks a little different.

Rather than crowded gyms full of equipment, we find ourselves working out more from home with minimal equipment.

How do we make the most of staying healthy and active during this worldwide pandemic? Try making a little space at home and adding these 16 bodyweight movements into your exercise routine.


  1. Push Ups
    • Place palms on ground shoulder width apart and bring your feet together behind you. Shift weight so your shoulders are directly over your hands and bend your elbow to lower to the floor. Back should be straight, no sagging down or hips upward.
  2. Plank Ups
    • Start in a push up, squeeze thigh and glute muscles to keep body in a straight line and lower down onto your elbows one at a time. Then go from your elbow, back to your hands.
  3. Inchworms
    • Stand with your feet together and then bend forward from your hips, keeping your knees extended but not locked. Extend your arms in front of your body while lowering your torso and hands to the floor. Slowly walk your hands forward without moving your feet. Walk out until you reach the push up position. Perform one push-up, and then reverse back to the starting point.
  4. Bicep Curl with milk gallons
    • Hold object with your hands facing up, in front of you, shoulder width apart. Lift object toward your shoulders by bending at the elbows. Slowly return to starting position.


  1. Lunges
    • Stand hip-width apart, keep back straight and step forward with right foot. When right foot hits the floor, the left knee should be on the floor behind it. Stand back up by pushing off the right food and placing feet back together in standing position.
  2. Air Squats (Bonus: add a Resistance Band or Ultra™ Resistance Band)
    • Stand with feet a little wider than hip-width distance apart, toes turned slightly outward. Tighten core muscles and hold your chest up. Lower your hips and bend your knees simultaneously until your thighs are almost parallel with the floor. Return to starting position.
  3. Sumo Squat Pulses
    • Wider squat stance with small pulses at the bottom of the squat
  4. Side Lying Hip Abduction (Bonus: add a Resistance Band or Ultra™ Resistance Band)
    • Start by laying on your side with your legs extended straight. Gently raise the upper leg off the lower leg until your hips tilt upwards or you feel tension in your lower back. Slowly return raised leg to starting position. Do not raise leg above 45 degrees.


  1. Glute Bridges (Bonus: add a Resistance Band or Ultra™ Resistance Band)
    • Lay face up on the floor, with your knees bent and feet flat. Your arms stay at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes at the top and keep your abs tight. Hold for a couple of seconds before going back down.
  2. Clamshells (Bonus: add a Resistance Band or Ultra™ Resistance Band)
    • Lie on your side, with legs stacked and knees bent at a 45-degree angle. Engage your abs to stabilize your spine and pelvis. Keeping your feet touching, raise your upper knee slowly as high as you can without shifting your hips. Your lower leg will stay on the floor. Pause, and then return your upper leg to the starting position.
  3. Donkey Kicks
    • Get on all fours, your hands and knees. With your hands directly under shoulders, and knees under hips. Make sure your back is flat. Keeping the 90-degree bend in your right knee, slowly lift your leg straight back and up toward the ceiling.
  4. Banded Monster Walks (add Resistance Bands)
    • The higher up your leg you put the band, the easier the move will be. Choose a place (knees, ankles, feet) that allows you to take large steps while feeling your glute working. Step your feet out to about hip-width or a bit wider so that there is tension in the band. Make sure your knees don’t cave in. Keeping tension in the band, step on foot forward and to the side, then step the other foot forward and to the other side.


  1. Sit-Ups
    • Lie down on your back, bend your legs, and place your feet firmly on the ground. Curl your upper body all the way up toward your knees. Then slowly, lower yourself down, returning to your starting point.
  2. Russian Twists
    • Sit on your butt and lift your feet off the floor with your knees bent. Elongate and straighten your spine creating a V shape with your torso and thighs. Put your arms in front of your torso and interlock your fingers. Using your abs, twist to the right, then to the center, and then to the left.
  3. Plank
    • Get into forearm plank position, your elbows should be on the ground directly underneath your shoulders with your feet straight out, hip-width apart. Your back should be flat and your head and neck are in a neutral position. Squeeze your quads, glutes and core. Don’t hold your breath!
  4. Bicycle Crunches
    • Laying on your back, place your hands behind your head and lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. Then switch legs, bent leg goes straight, and straight leg goes bent. As you do so twist through your core so the opposite arm comes towards the raised knee.

After you exercise, don’t forget to grab your favorite Pro-Tec Foam Roller or Orb to help with muscle recovery.