WhiteGhost's Bodyweight Library

[WhiteGhost]

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  )

 

[WhiteGhost]

Pull (Vertical)

 

Pull (Horizontal - Supine or Prone)

 

Pull (Inverted)

 

Pull (Rotational)

 

Pull (Unilateral)

 

[WhiteGhost]

Push (Prone)

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

 

Push (Vertical)

(I can only do half reps on this)

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

 

Push (Inverted)

 

Push (Rotational)

 

[WhiteGhost]

Legs (Vertical)

 

Legs (Horizontal)

 

Legs (Unilateral)

(Can't do full pistols yet)

 

Legs (Jumps)

 

 

[WhiteGhost]

Abs (Supine)

 

Abs (Hanging)

 

Abs (Other)

 

Posterior Chain (Supine)

 

Posterior Chain (Prone)

[WhiteGhost]

Gymnastics (High Bar)

 

Gymnastics (Parallel Bars)

 

 

Gymnastics (Floor)

 

 

Parkour (Vaults)

 

Parkour (Other)

 

Other Mobility

[sarakingdom]

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.

[WhiteGhost]

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.

 

 

[Machete]

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

[WhiteGhost]

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.  

[Lara]

This. Is. AWESOME.

[WhiteGhost]

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

 

Pushups

 

Dips

 

Pike Pushups

 

Leg

 

[sarakingdom]

I'll tell you what's awesome about your beginner stuff. I have a heavy-ass coffee table that likes to mock me when I try to use my living room for NF yoga vids. Now I can show it its place, which is to be used for bench pushups and dips and stuff. NOW THE TABLES HAVE TURNED. So to speak.

 

(Also, WTF is a pike pushup and what is it for?)

[WhiteGhost]

2 hours ago, sarakingdom said:

NOW THE TABLES HAVE TURNED

 

2 hours ago, sarakingdom said:

(Also, WTF is a pike pushup and what is it for?)

Regular pushups are the bodyweight equivalent of the bench press.  Pike pushups are the bodyweight equivalent of the overhead press (and are also a progression for handstand pushups).  More advanced versions of the pike pushups gradually elevate the legs until you end up vertical in a supported handstand pushup position