BodyweightWorkoutRoutines

ChestandBack

01Standardpushups
02Widefrontpullups
03Militarypushups
04Reversegripchinups
05Wideflypushups
06Closedgripoverheadpullups
07Declinepushups
08Heavypants
09Diamondpushups
10Lawnmowers
11Divebomberpushups
12Backflys

BackandBiceps

01Widefrontpullups
02Lawnmowers
03Twentyones
04Onearmcrossbodycurls
05Switchgrippullups
06Elbowsoutlawnmowers
07Standingbicepcurls
08Onearmconcentrationcurls
09Corncobpullups
10Reversegripbentoverrows
11Openarmcurls
12Staticarmcurls
13Towelpullups
14Congdonlocomotives
15Crouchingcohencurls
16Onearmcorkscrewcurls
17Chinups
18Seatedbentoverbackflys
19Curluphammerdown
20Hammercurls
21Pullups
22Superman
23Inouthammercurls
24Stripsetcurls

ShouldersandArms

01Alternatingshoulderpresses
02Inandoutbicepcurls
03Twoarmtricepkickbacks
04Deepswimmerspresses
05Fullsupinationconcentrationcurls
06Chairdips
07Uprightrows
08Staticarmcurls
09Flipgriptwisttricepkickbacks
10Twoangleshoulderflys
11Crouchingcohencurls
12Lyingdowntricepextensions

Chest,ShouldersandTriceps

01Slowmotion3in1pushups
02Inandoutshoulderflys
03Chairdips
04Plangepushups
05Pikepresses
06Sidetririses
07Floorflys
08Scarecrows
09Overheadtricepextensions
10Twotwitchspeedpushups
11Ypresses
12Lyingtricepextensions
13Sidetosidepushups
14Pourflys
15Sideleaningtricepextensions
16Onearmpushups
17Weightedcircles
18Throwthebomb
19Claporplyopushups
20Slomothrows
21Fronttobacktricepextensions
22Onearmbalancepushups
23Flyrowpresses
24Dumbbellcrossbodyblows

BackandBiceps

01BalancedLunges,
02CalfRaiseSquats,
03ReverseGripChinups,
04SuperSkaters,
05WallSquat,
06WideFrontPullups,
07StepBackLunges,
08AlternatingSideLunges,
09CloseGripOverheadPullups,
10SingleLegWallSquat,
11DeadLiftSquats,
12SwitchGripPullups,
13Threewaylunge,
14SneakyLunge,
15ReverseGripChinups,
16ChairSalutations,
17ToeRowIsoLunge,
18WideFrontPullups,
19GrouchoWalk,CalfRaises,
20CloseGripOverheadPullups,
218020SeibersSpeedSquat,
22SwitchGripPullups

BodyweightIdeas
Skipping/JumpRope/HighKnees.
*WarmUps

Pushups
*Declinepushup
*1leggedpushup
*MedicineBallpushup
*PlyometricPushup
*Reptilepushup
*Triceppushup
*Spidermanpushup
*Bunnyhoppushup

Pullups/Chinups
*Burpeepullup
*BurpeeChinup
*Lowbarelevatedfeetpullup
*Lowbarelevatedfeetpullup,jumpover

Dips
*ChairDips

Squats
*Pulsesquat
*Jumpsquat
*PlieSquat
*SumoSquat
*SpeedSkatersquat
*1leggedsquat
*WallSquats

SingleLegDeadlifts

Lunges
*Walkinglunges
*Stationarylunges
*Pulselunges
*Laterallunges
*jumpinglunges
*Forwardlunge/Backwardlunge
*Lungekickup
*Clocklunges

Burpees
*Thepushupburpee
*Thekneedriveburpee
*Thetuckjumpburpee
*Thesidewaysburpee
*Thepressupburpee
*Thehopoverburpee

Plank
*Stabilityballplank
*Medicineballplank
*1leggedplank
*1armplank
*Kneedriveplank
*Declineplank
*Plankwalkup
*Sideplank
*Walkingplank

MountainClimbers
AbRipperX(P90X)