Trenno
Exercise library

Body weight exercises

151 exercises, each with the muscles it works and a four-part guide.

151 exercises

8-Count Bodybuilder

Full body · Body weight

Ab Scissors

Waist · Body weight

Aerobics

Cardio · Body weight

Back Extension

Back · Body weight

Bear Crawl

Full body · Body weight

Bench Dips

Upper arms · Body weight

Bicycle Crunch

Waist · Body weight

Bicycle Crunch with Raised Legs

Waist · Body weight

Bird Dog

Hips · Body weight

Bodyweight Hip Thrust

Hips · Body weight

Bodyweight Squat

Thighs · Body weight

Box Jump

Thighs · Body weight

Box Jump-Over

Thighs · Body weight

Burpee

Full body · Body weight

Burpee Box Jump-Over

Full body · Body weight

Burpee Broad Jump

Full body · Body weight

Burpee Pull-Up

Full body · Body weight, Pull-up bar

Butt Kicks

Full body · Body weight

Captain's Chair Knee Raise

Waist · Body weight

Captain's Chair Leg Raise

Waist · Body weight

Cat-Cow

Stretching · Body weight

Chest Dip

Chest · Body weight

Chest Dip (Assisted)

Chest · Body weight

Chest-to-Bar Pull-Up

Back · Body weight, Pull-up bar

Child's Pose

Stretching · Body weight

Chin Tuck

Stretching · Body weight

Chin-Up

Back · Body weight, Pull-up bar

Chin-Up (Assisted)

Back · Body weight, Pull-up bar

Clamshell

Hips · Body weight

Clap Push-Up

Chest · Body weight

Close-Grip Push-Up

Chest · Body weight

Copenhagen Plank

Thighs · Body weight

Cossack Squat

Thighs · Body weight

Crunch

Waist · Body weight

Curtsy Lunge

Thighs · Body weight

Dead Bug

Waist · Body weight

Dead Hang

Back · Body weight, Pull-up bar

Decline Crunch

Waist · Body weight

Decline Push-Up

Chest · Body weight

Deep Squat Hold

Stretching · Body weight

Diamond Push-Up

Chest · Body weight

Doorway Pec Stretch

Stretching · Body weight

Downward Dog

Full body · Body weight

Dragon Flag

Waist · Body weight

Dragon Flag Negatives

Waist · Body weight

Elbow to Knee Crunch

Waist · Body weight

Figure-Four Stretch

Stretching · Body weight

Fire Hydrant

Hips · Body weight

Floor Glute Kickback

Hips · Body weight

Floor Triceps Dip

Upper arms · Body weight

Flutter Kicks

Waist · Body weight

Frog Jump

Thighs · Body weight

Front Lever Hold

Full body · Body weight, Pull-up bar

Front Lever Raise

Full body · Body weight, Pull-up bar

Glute Bridge

Hips · Body weight

Handstand Hold

Full body · Body weight

Handstand Push-Up

Shoulders · Body weight

Hanging Knee Raise

Waist · Body weight, Pull-up bar

Hanging Leg Raise

Waist · Body weight, Pull-up bar

Heel Touches

Waist · Body weight

High Knee Skip

Full body · Body weight

High Knees

Full body · Body weight

HIIT

Cardio · Body weight

Hiking

Cardio · Body weight

Hip Flexor Lunge Stretch

Stretching · Body weight

Hollow Rock

Waist · Body weight

Inchworm

Full body · Body weight

Incline Push-Up

Chest · Body weight

Inverted Row

Back · Body weight

Jump Squat

Thighs · Body weight

Jumping Jack

Full body · Body weight

Jumping Lunge

Thighs · Body weight

Kipping Pull-Up

Back · Body weight, Pull-up bar

Kneeling Ankle Rock

Stretching · Body weight

Kneeling Push-Up

Chest · Body weight

L-Sit Hold

Waist · Body weight

Lateral Box Jump

Thighs · Body weight

Lateral Lunge

Thighs · Body weight

Lateral Shuffle

Full body · Body weight

Lateral Squat

Thighs · Body weight

Lateral Step-Up

Hips · Body weight

Legs-Up-the-Wall

Stretching · Body weight

Lying Knee Raise

Waist · Body weight

Lying Leg Raise

Waist · Body weight

Lying Neck Curl

Neck · Body weight

Lying Neck Extension

Neck · Body weight

Mountain Climbers

Waist · Body weight

Muscle-Up

Full body · Body weight, Pull-up bar

Navy SEAL Burpee

Full body · Body weight

Neck Side Stretch

Stretching · Body weight

Negative Pull-Up

Back · Body weight, Pull-up bar

Nordic Hamstring Curl

Hips · Body weight

Oblique Crunch

Waist · Body weight

One-Arm Push-Up

Chest · Body weight

Pike Push-Up

Shoulders · Body weight

Pilates

Full body · Body weight

Pistol Squat

Thighs · Body weight

Pistol Squat (Assisted)

Thighs · Body weight

Plank

Waist · Body weight

Plank Jack

Waist · Body weight

Plank Shoulder Tap

Shoulders · Body weight

Plank to Push-Up

Chest · Body weight

Pull-Up

Back · Body weight, Pull-up bar

Pull-Up (Assisted)

Back · Body weight, Pull-up bar

Push-Up

Chest · Body weight

Reverse Crunch

Waist · Body weight

Reverse Lunge

Hips · Body weight

Reverse Lunge to Step-Up with Knee Drive

Hips · Body weight

Reverse Plank

Waist · Body weight

Rope Climb

Back · Body weight

Running

Cardio · Body weight

Russian Twist

Waist · Body weight

Scapular Pull-Up

Back · Body weight, Pull-up bar

Side Bend

Waist · Body weight

Side Plank

Waist · Body weight

Single-Leg Burpee

Full body · Body weight

Single-Leg Calf Raise

Calves · Body weight

Single-Leg Glute Bridge

Hips · Body weight

Single-Leg Hip Thrust

Hips · Body weight

Sissy Squat

Thighs · Body weight

Sit-Up

Waist · Body weight

Skater Jump

Full body · Body weight

Skater Squat

Thighs · Body weight

Spiderman Plank

Waist · Body weight

Sprawl

Full body · Body weight

Sprints

Cardio · Body weight

Squat Thrust

Full body · Body weight

Standing Hamstring Fold

Stretching · Body weight

Standing Hip Abduction

Hips · Body weight

Star Jump Burpee

Full body · Body weight

Static Lunges

Hips · Body weight

Step-Back Burpee

Full body · Body weight

Step-Down

Thighs · Body weight

Step-Up

Hips · Body weight

Sternum Pull-Up

Back · Body weight, Pull-up bar

Sumo Squat

Thighs · Body weight

Superman

Back · Body weight

Supine Twist

Stretching · Body weight

Toe Touch Crunch

Waist · Body weight

Toes to Bar

Waist · Body weight, Pull-up bar

Triceps Dips

Upper arms · Body weight

Triceps Dips (Assisted)

Upper arms · Body weight

Tuck Jump Burpee

Full body · Body weight

V-Up

Waist · Body weight

Walking

Cardio · Body weight

Walking Lunge

Hips · Body weight

Wall Angels

Stretching · Body weight

Wall Sit

Thighs · Body weight

Wall Walk

Shoulders · Body weight

Wide-Grip Pull-Up

Back · Body weight, Pull-up bar

Yoga

Full body · Body weight