Free Bodyweight Exercises
Try These Exercises Anywhere, Anytime - No Equipment Needed
Warm-Up Exercises
Jumping Jacks
A full-body warm-up to increase heart rate and prepare muscles.
Arm Circles
Rotational movements to warm up shoulder joints and upper body.
High Knees
Dynamic exercise to warm up legs and increase heart rate.
Torso Twists
Rotational movement to warm up core and improve mobility.
Hip Rotations
Circular movements to warm up hip joints and improve flexibility.
Arm Exercises
Push-Ups
Classic exercise for chest, shoulders, and triceps strength.
Tricep Dips
Targeted exercise for triceps using a chair or bench.
Diamond Push-Ups
Advanced push-up variation targeting triceps and inner chest.
Plank Up-Downs
Dynamic exercise targeting shoulders, triceps, and core.
Doorway Rows
Pulling exercise for biceps and upper back using a towel.
Leg Exercises
Bodyweight Squats
Fundamental exercise for quadriceps, hamstrings, and glutes.
Lunges
Unilateral exercise targeting quads, hamstrings, and balance.
Calf Raises
Isolation exercise for calf muscles and ankle stability.
Glute Bridges
Targeted exercise for glutes and lower back strength.
Wall Sits
Isometric exercise for quadriceps endurance and strength.
Core Exercises
Planks
Isometric exercise for full core strength and stability.
Bicycle Crunches
Dynamic exercise targeting rectus abdominis and obliques.
Russian Twists
Rotational exercise for obliques and deep core muscles.
Leg Raises
Lower abdominal exercise that also engages hip flexors.
Mountain Climbers
Dynamic core exercise that also provides cardiovascular benefits.
Back Exercises
Superman
Lower back strengthening exercise to improve posture.
Reverse Snow Angels
Upper back and shoulder blade exercise for posture improvement.
Dolphin Kicks
Dynamic exercise for the entire back chain and core stability.
Prone Y-T-W
Series of movements targeting different back muscles.
Bird-Dog
Stabilization exercise for back, core, and balance improvement.
Want More?
These free exercises are just a sample of what we offer in our complete Solirave Fitness Course.