Bodyweight Workouts
Strength and conditioning with no equipment needed. Push-ups, pull-ups, squats, and calisthenics progressions for all levels.
5 workouts
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Advanced Calisthenics
Skill-based bodyweight training for experienced athletes. Handstands, L-sits, muscle-up progressions, pistol squats, and front lever work. 40 minutes — only attempt this if pull-ups and dips are already easy.
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Beginner Bodyweight Full-Body
Six fundamental movements covering the whole body with zero equipment. Squats, push-ups, lunges, bridges, and planks — 30 minutes and a good starting point if you've never trained before.
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Bodyweight Leg Day
Seven lower-body exercises that load the quads, hamstrings, and glutes without a barbell. Jump squats, Bulgarian split squats, single-leg bridges, and a wall sit finisher. 30 minutes, intermediate level.
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Pull-Up & Dip Strength
Upper body pulling and pushing with a bar and parallel bars. Starts with dead hangs and scapular pulls before moving to full pull-ups, chin-ups, and dips. 35 minutes — needs access to a pull-up bar.
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Push-Up Progression
A structured push-up programme that works from wall push-ups through to diamond push-ups. 25 minutes, six variations — designed to build up someone who can't do a standard push-up yet.