No more excuses.

In (yet another) bid to get stronger and fitter, I’ve started schooling myself on some different exericses I can easily do on a daily basis that I’m not going to give up on.

I’m still focused on having a functional, minimalist workout, doing a small number of exercises regularly which I can do every day in a short amount of time and covers the five main functional movements (Push, Pull, Squat, Hinge, Gait).

At the same time I would like a broader understanding of what exercises are available in general. I’d like to have my daily workout but then also have a better knowledge of things I could do if I feel like doing a bit of work on a particular area of my body (e.g. crunches for abs or squats for legs).

I am a big believer in listening to your body and paying attention to either work on neglected areas, stretch out tightness or (in my case most importantly) take a break if needed to avoid causing damage when your body starts to warn you of some strain in any given area.

So here is a list of no less than 212 bodyweight exercises ranked from beginner to master. In coming up with this list I just wanted to have a reference as to the different bodyweight exercises we can do and record that here.

Some of the later exercises in these lists are just craaayyyzeeeee and I know fo sho I will never be able to do them but they’re very interesting all the same and we can always just marvel at those who can.

So this is just going to be a very simple list of names, I’m not going to describe each one because these can easily be googled for more info. The name of the exercises is enough.

Here we go:

Level 1 – Beginner Exercises

i.e. These are all fairly easy (meaning: even I can do them 😉 )

1. Passive Hang (Upper Body)
2. Incline Push Ups (Chest)
3. Knee Push Ups (Chest)
4. Around The World (Back)
5. Lat Presses (Back)
6. Reverse Flyes (Back)
7. Horizontal Pull-Ups (Back)
8. Wall Hip Raise (Back)
9. Down Dog Plank (Back)
10. One Arm Bows (Back)
11. Dynamic Table (Back)
12. Back Extension (Back)
13. Reverse Leg Raises (Back)
14. Good Morning (Back)
15. Extended Back Extension (Back)
16. Bows (Back)
17. Reverse Plank Bridge (Back)
18. Bodyrows – High (Back)
19. Cat Cow (Back)
20. Dynamic Plank (Abs)
21. Plank (Abs)
22. Plank to Table (Abs)
23. Glute Bridge (Abs)
24. Crab Walk (Abs)
25. Quadruped Reach (Abs)
26. Swimmers (Abs)
27. Arch Ups (Abs, Back)
28. Side Plank Raises – Knees (Abs, Shoulders)
29. Jumping Jacks (Legs)
30. Squats (Legs)
31. Lunges (Legs)
32. Side Lunges (Legs)
33. Single Calf Raise (Legs)
34. Wall Sits (Legs)
35. Calf Raises (Legs)
36. High Knee Running (Legs)
37. Step Ups (Legs)
38. Side Step Ups (Glutes)
39. Step Downs (Glutes)
40. Hip Abduction Hold (Glutes)
41. Hip Abduction Leg Circles (Glutes)
42. Bridge (Glutes)
43. Hip Thrusts (Glutes)
44. Ice Skater (Glutes)
45. Front Leg Sliding (Glutes)
46. Kickbacks (Glutes)
47. Single Leg Bridges (Glutes)
48. Roundhouse Kicks (Glutes)
49. Clam Shells (Glutes)
50. Support Hold (Arms)
51. One Arm Preacher Curls (Arms)
52. Preacher Curls (Arms)
53. Bicep Curls (Arms)
54. Horizontal Chin Ups (Arms)
55. Shoulder Taps (Shoulders)
56. Side Plank External Rotations (Shoulders)

Level 2 – Intermediate

i.e. slightly more taxing (I personally struggle (at the moment) with most of these and can’t do some of them at all but they also feel like they will be achievable with some practice). From this list the pull-up for me is the big one I’m aiming for and would love to be able to do and do well. I can’t even do push ups properly at the moment 🙁

57. Pull Ups (Upper Body)
58. Chin Ups (Upper Body)
59. Commando Pull Ups (Upper Body)
60. Active Hang (Upper Body)
61. Push Ups (Upper Body)
62. Hindu Push Ups (Upper Body)
63. Bodyrows – Low (Upper Body)
64. Archer Bodyrows (Upper Body)
65. Decline Push Ups (Upper Body)
66. Atlas Push Ups (Upper Body)
67. Bent Arm Handstand (Upper Body)
68. Lizard Push Ups (Chest)
69. Bouncing Push Ups (Chest)
70. Divebomber Push Ups (Chest)
71. Archer Push Ups (Chest)
72. Back Presses (Back)
73. Back Presses with Arm Rotations (Back)
74. Scapular Pull Ups (Back)
75. Reverse Plank (Back)
76. Candle Pose Raises (Back)
77. Backbridge (Back)
78. Seated Twists (Abs)
79. Extended Plank (Abs)
80. Russian Twists (Abs)
81. Hollow Body Hold (Abs)
82. Roll Downs (Abs)
83. Sliding Crunches (Abs)
84. Pole Climbers (Abs)
85. Side Plank Raises – Feet (Abs)
86. Hollow Rock (Abs)
87. V-Crunches (Abs)
88. Inchworm (Abs)
89. Kickers (Abs)
90. Wall Plank (Abs)
91. Seated Hip Raise (Abs)
92. L-Twists (Abs)
93. Crunches (Abs)
94. Mountain Climbers (Abs)
95. Breakdancer (Abs)
96. Lateral Monkey (Abs)
97. Copenhagen Plank (Abs)
98. Knee Raises (Abs)
99. Pike Walk (Abs)
100. Jumping Squats (Legs)
101. Bulgarian Split Squats (Legs)
102. Kneeling Back Bend (Legs)
103. Hindu Squat (Legs)
104. Forward Bend Squats (Legs)
105. Skater (Legs)
106. Crossed Legs Hip Thrusts (Legs)
107. Flutter Kicks (Legs)
108. Jumping Lunges (Legs)
109. Sissy Squat (Legs)
110. Straddle Leg Raises (Legs)
111. Narrow Lunges (Legs)
112. Side Step Downs (Legs)
113. Seated Leg Raises (Legs)
114. One Leg Deadlifts (Glutes)
115. Hook Hip Extensions (Glutes)
116. Reverse Plank Hip Abductions (Glutes)
117. Burpees (Legs)
118. Precision Jumps (Legs)
119. Box Jumps (Legs)
120. Archer Squats (Legs)
121. Slow Step Ups (Legs)
122. Leg Raises (Legs)
123. Sitting Leg Raises (Glutes)
124. Bar Dips (Arms)
125. One Arm Horizontal Chin Ups (Arms)
126. One Arm Bicep Rows (Arms)
127. Seated Dips (Arms)
128. Dips with Elevated Feet (Arms)
129. Rope Triceps Extensions (Arms)
130. Closed Grip Pushups (Arms)
131. Triceps Extension (Arms)
132. Diamond Pushups (Arms)
133. Supine Back Presses (Shoulders)
134. Iron Cross Push Ups (Shoulders)
135. Plank Pushbacks (Shoulders)
136. Wall Handstand (Shoulders)

Level 3 – Advanced

i.e. I wish!! Let me just see if I can get through the Intermediate list first and I’ll come back to this list to see if I can do a few of these…

137. Chest Dips (Upper Body)
138. Typewriter Pull-Ups (Upper Body)
139. Finger Push Ups (Upper body)
140. L-Sit (Upper Body)
141. L-Hang Chin-Ups (Upper Body)
142. Skin the Cat (Upper Body)
143. Dragon Flag (Upper Body)
144. Legless Rope Climb (Upper Body)
145. Ring Muscle Ups (Upper Body)
146. Bar Muscle Ups (Upper Body)
147. Straddle Forward Lean (Upper Body)
148. Superman Push Ups (Upper Body)
149. Stalder Push Ups (Upper Body)
150. Inverted L Push Ups (Upper Body)
151. Sliding Plank (Chest, Back)
152. Wax-On Push Ups (Chest, Shoulders)
153. Wax-Off Push Ups (Chest, Shoulders)
154. Wall Back Bend Presses (Back)
155. Back Bend Push Ups (Back)
156. Rear Delt Press (Back)
157. Toes to the Bar (Abs)
158. V Lever Raises (Abs)
159. Sitting Knee-Ups (Abs)
160. Long Lever Plank (Abs)
161. Single Leg Hip Thrusts (Legs)
162. Pistol Squats (Legs)
163. Shrimp Squats (Legs)
164. Tricep Extensions (Arms)
165. Reverse Bicep Curls (Arms)
166. Finger Plank (Arms)
167. Plank Push Ups (Arms)
168. Free Handstand (Shoulders)
169. Pike Push Ups (Shoulders)
170. Wall Walks (Shoulders)
171. Wall Push Ups (Shoulders)

Level 4 – Expert

172. Ice Cream Makers (Upper Body)
173. One Arm Pull Ups (Upper Body)
174. Tuck Lever Pull Ups (Upper Body)
175. V-Sit (Upper Body)
176. Frontlever (Upper Body)
177. Roll Outs (Upper Body)
178. Perfect Muscle Ups (Upper Body)
179. 360 Degree Pulls (Upper Body)
180. Uneven Pull-Ups (Upper Body)
181. Archer Pull-Ups (Upper Body)
182. L-Lever Pull-Ups (Upper Body)
183. Tucked Planche Push-Ups (Upper Body)
184. One Arm Push Ups (Upper Body)
185. Tucked Press (Upper Body)
186. Back Lever (Upper Body)
187. Ring Flys (Upper Body)
188. Human Flag (Upper Body)
189. Headbangers Supinated Grip (Arms)
190. Headbangers Pronated grip (Arms)
191. Planche Leans (Arms)
192. Free Handstand Push Ups (Shoulders)
193. 90 Degree Push Ups (Shoulders)
194. Wall Side Handstand Walk (Shoulders)
195. Wall Handstand Shoulder Taps (Shoulders)
196. Backbend Handstand Push Ups (Shoulders)
197. Straddle Press (Shoulders)

Level 5 – Master

198. Horizontal Scapular Pull Ups (Upper Body)
199. Wide Ring Muscle Ups (Upper Body)
200. Tiger Bend Hand Stand Push Ups (Upper Body)
201. Wide Arm Straddle Press (Upper Body)
202. Straddle Planche Push Ups (Upper Body)
203. Human Flag Pull Ups (Upper Body)
204. Arrow Flag (Upper Body)
205. Wide Bar Muscle Up (Upper Body)
206. No Dip Muscle Up (Upper Body)
207. Impossible Dips (Upper Body)
208. Full Planche (Upper Body)
209. Frontlever Pull Ups (Upper Body)
210. Iron Cross (Upper Body)
211. One Arm Frontlever (Upper Body)
212. Butterfly Cross Press (Upper Body)

Final Thought

I found it very interesting putting together this list which has helped me understand more about the exreicses I know (because not only did I make the list but I looked at the proper form for each exercise as I put the list together) and also learned quite a lot of exercises I didn’t know – some of which I can aspire to and some of which I may achieve in another life.

Added bonus: I kinda like random stuff (always listen to my music on shuffle) and now that I have a list of Beginner exercises if I want to mix things up I can just ask my Alexa device for a random number between 1 and 56 (e.g 5 times) to create an ad-hoc random workout. I did that today just after writing this and it was pretty cool. Did me some Lunges, Bodyweight Rows, Cat Cows, Step-Ups and Back Extensions. So I’m currently thinking 1x my daily workout and 1x 5 random ones from this list. Variety is the spice of life.

So now this list will stay here as a pretty useful resource and reference point for me and I hope it will also be a useful reference for others too.