6 Bodyweight Exercises to Work Out At-home

Demonstrate six bodyweight exercises, including mountain climbers, lunges, jumping jacks, push-ups, squats, and a CrossFit piece, with technique demonstrations and hands-on practice.

Perform the cross mountain climber with proper squat stance, neutral spine, and engaged chest and back, breathing steadily, then transition to reverse lunges.

Perform a controlled reverse lunge with weight on the back leg, keep hips aligned and look ahead to maintain balance; repeat on the other side and progress slowly.

Perform a cross mountain and push-up setup with chest activation and glute engagement. Proceed to reverse lunges with knee over the ankle for hip stability in a home bodyweight workout.

Master jumping jacks with feet under the hips, feet flat and pointing forward, and arms moving into an X. Clap at the top and prioritize safe range and knee alignment.

Join this practice activity to master hip engagement and the jumping jack, with feet under the hips, palms up and down, and a forward gaze.

Master chest push-ups by pulling the elbow and engaging the chest, deltoids, and triceps from a plank. Begin on your knees, keep hips extended, and progress toward tougher cardio training.

Master the squat using barefoot foot activation, stable hip alignment, and knee-out technique with bodyweight, building ankle and foot strength while maintaining a safe form.

Practice activity guides you through a neutral stance squat, progressive depth, and full-body engagement, emphasizing hip and glute drive, knee alignment, and gradual range while staying on the journey.

Master the crossfit burpee, a complex full-body move combining squat, kickback, push-up, and clap, with progressive steps like squat walkbacks and cross mountain climbers.

Deliver a nine-minute cardio workout with 30-second intervals alternating mountain movements and reverse lunges, then 30-second rounds of jumping jacks, pushups, squats, and burpees, with warm-up and stretching guidance.

Cycle through six bodyweight strength exercises in two 30-second rounds, slowing each move, with reverse lunges, push-ups, squats, burpees, jumping jacks for flexibility, plus stretches.