• Recently Browsing   0 members

    No registered users viewing this page.

WhiteGhost

WhiteGhost's Bodyweight Library

Recommended Posts

When I first started working out, I had no idea there were so many options for bodyweight exercises, so I was always doing just the basics: pull-ups, push-ups, dips, sit-ups, and squats.  Those are some very good exercises and you can get a very good workout doing them.  For me, though, I get bored doing the same things over and over again, so I would have a hard time sticking with any program.  I decided to venture out too see what other bodyweight exercise options there were for me to use to keep my workouts interesting.  The following is a compilation of the exercises I currently do which I hope can help you to come up with ideas for expanding your own workout routine. 

 

I have broken it down into 5 categories

  1. Pull
  2. Push
  3. Legs
  4. Core (both abs and posterior chain)
  5. Other (this will be mobility, gymnastics, parkour, and anything else that doesn't fit in the first four)

With a breakdown within each category based on how I categorize them within my own workouts.

 

This isn't a final library, I will continue to add to it as I introduce new exercises into my routines.  If you have any particular movement you would like me to make a GIF for, I will be happy to do so (as long as it is something I am capable of doing :) )


 

  • Like 6
  • Thanks 1

Share this post


Link to post
Share on other sites

Push (Prone)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF(Ideally this would hold the tuck planche at the top)

 

Push (Vertical)

Animated GIF

Animated GIF

Animated GIF(I can only do half reps on this)

Animated GIF

Animated GIF

Animated GIF(This is a progression I made up to work towards full Russian Dips)

 

Push (Inverted)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

 

Push (Rotational)

Animated GIF

Animated GIF

 

Share this post


Link to post
Share on other sites

Gymnastics (High Bar)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

 

Gymnastics (Parallel Bars)

Animated GIF

Animated GIF

Animated GIF

 

 

Gymnastics (Floor)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

 

 

Parkour (Vaults)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Animated GIF

 

Parkour (Other)

Animated GIF

Animated GIF

Animated GIF

Animated GIF

 

Other Mobility

Animated GIF

Animated GIF

Animated GIF

Animated GIF

Share this post


Link to post
Share on other sites

This is awesome. I'd be interested in a category of beginner-friendly exercises, and I'd also be interested in knowing the best compound exercises - for instance, if I had time for one or two, which exercises do a good job of targeting multiple areas.

  • Like 1

Share this post


Link to post
Share on other sites
37 minutes ago, sarakingdom said:

I'd be interested in a category of beginner-friendly exercises

I can certainly do this, good idea

 

38 minutes ago, sarakingdom said:

I'd also be interested in knowing the best compound exercises - for instance, if I had time for one or two, which exercises do a good job of targeting multiple areas.

This is a little tricky, because "best" is going to be highly dependent on what a person's specific goals are.  Most bodyweight exercises have overlap between different areas, so if you were to pick variations of a pull exercise, a push exercise and a leg exercise (using the core for balance and stabilization) you should be able to get a pretty good full body workout. 

 

For an absolute beginner that could mean wall pushups, doorjamb rows and chair squats, moving up to increasingly more difficult progressions as strength increases.

 

 

Share this post


Link to post
Share on other sites
9 hours ago, Machete said:

Nice! Mind if I plug a few every now and then? I have like an archive in my IG.

Sure, go ahead. :) 

Share this post


Link to post
Share on other sites

As requested, here are some beginner bodyweight exercises.  Most of these are progressions steps to the basic bodyweight movements such as Pullups, Pushups, Dips, and Pike Pushups (overhead press).  I also did a couple of easy leg exercises for anyone who isn't ready for regular squats.

 

Pullups

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

 

Pushups

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

giphy.gif

 

Dips

giphy.gif

giphy.gif

giphy.gif

 

Pike Pushups

giphy.gif

giphy.gif

giphy.gif

 

Leg

giphy.gif

giphy.gif

 

  • Like 2

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now