The Complete Spartan Guide to Bodyweight Exercises

The plank is a foundational bodyweight exercise.
The plank is a foundational bodyweight exercise.

Bodyweight exercises are a fundamental aspect of exercise and fitness. These movements are a great addition to any workout, as they’re relatively simple to master, require no expense, and can be performed anytime, anywhere.

1. Bodyweight Exercises Save Time 

Want to work out, but don’t feel like trekking to the gym? Or, want to work out, but aren’t quite ready to take on the gym? There’s a bodyweight workout for that.

2. Bodyweight Exercises Solve Travel Problems

If you’re traveling, and don’t have access to a gym or want an excuse to explore your newfound surroundings whilebreaking a sweat, there’s a bodyweight workout for that.

3. Bodyweight Exercises Solve All Sorts of Problems

Maybe you lack time, money, or any other logistics that affect your ability to consistently exercise. You guessed it: There’s a bodyweight workout for that, too.

A Complete Guide to Bodyweight Exercises

Below, you’ll find a list of Spartan-approved bodyweight exercises that will help you build strength, power, and endurance, while duly toning and sculpting your frame.

Each movement is linked to a demonstration video that will show you how to complete the movement with proper form.

As mentioned previously, these bodyweight exercises can be strung together  to form a sweat-inducing workout masterpiece. You can also sprinkle them into any other routine, be it some form of cross training, HIIT, Tabata, or even CrossFit. In short, body weight movements provide a choose-your-own-adventure option for staying fit and effectively leave you with #NoExcuses. Take a look at the list below and start on your path toward more diversified workouts and a fitter tomorrow.

Lower Body

Squat Variations: Sumo SquatsBasic Body Weight SquatJump Squats

Split Squat/Lunges: Lunges | Bulgarian Split SquatsLateral Split SquatsTransverse Split Squats3-Way Split Squat | Split Squats

Single Leg Exercises: Step Ups | Single Leg Reach | Single Leg Box Squat

More Lower BodyWall SitsGlute Bridges

Upper Body

Push-Ups: Standard Push-UpsDecline Push-UpsSingle Leg Push-UpsPlyometric Push-Ups | Dolphin Push-Ups

More Upper Body: Shoulder Taps | Dips | Pull-Ups

bodyweight exercises, movement, exercise, core, lower body, upper body


Planks: PlankSide Planks | Plank Saw

Obliques: Russian Twists

More Core: Toe Touches | Leg LowersHanging Leg RaisesHollow Hold

Total Body

Plyometrics: BurpeesBroad JumpsBox Jumps

Full Body: Bird Dog | Jumping JacksBear Crawl

Put bodyweight training in to action today with the Spartan Bodyweight Training Plan.

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