Train

Exercises

41 moves for a small room, easiest first. Tap any one for form cues and the mistakes to avoid.

41 exercises

Wall push-upBeginnerThe first step to a full push-up. Chest, shoulders and arms, gentle on the wrists.
Incline push-upBeginnerHands on the bed or a sturdy table: a real push-up with less of your weight.
Towel rowBeginnerSit with a towel around your feet and pull hard: a back exercise that needs no wall, door or bar.
Towel curlBeginnerStand on a towel and curl against it: biceps work with zero equipment.
Prone Y raiseBeginnerLying face down, lift your arms overhead in a Y: wakes up the upper back and posture muscles.
Superman holdBeginnerLift arms, chest and legs off the floor: lower back and glutes, the back of your body.
Chair squatBeginnerSit down to a chair and stand back up: the safest way to learn the squat.
Calf raiseBeginnerUp onto your toes and slowly down. Do them on a step for a bigger stretch.
Glute bridgeBeginnerLying on your back, drive your hips up: glutes and hamstrings, easy on the back.
Good morningBeginnerArms folded, hinge at the hips: teaches the hinge and stretches the hamstrings.
Knee plankBeginnerA plank from the knees: the starting point for core strength.
Dead bugBeginnerOn your back, extend opposite arm and leg: core control that protects the lower back.
Bird dogBeginnerOn hands and knees, reach one arm and the opposite leg long: balance and a stable spine.
High marchBeginnerMarch on the spot bringing your knees up: low-impact cardio that gets your heart going.
Incline treadmill walkBeginnerWalking uphill: burns close to a jog with far less stress on your joints.
Brisk walkBeginnerThe most underrated fat-loss tool: every step adds up and costs nothing to recover from.
Cat-cowBeginnerRound and arch your back on hands and knees: loosens the spine after sitting.
Kneeling hip flexor stretchBeginnerOpens the front of the hips that hours of sitting tighten up.
Child’s poseBeginnerSit back on your heels with arms long: a calm stretch for the back and shoulders.
Arm circlesBeginnerBig slow circles to warm up the shoulders before pushing and pulling.
Knee push-upEasyA full range push-up with your knees down. Builds the strength for the real thing.
Chair dipEasyHands on a sturdy chair behind you. Triceps and the front of the shoulders.
Doorframe rowEasyYour only real pull with zero equipment, and the move that builds back width.
Bodyweight squatEasyThe king of leg exercises. Thighs, glutes and the biggest calorie burn per rep.
Split squatEasyOne leg at a time: more load on each leg without any weights.
Reverse lungeEasyStep back and lower: easier on the knees than a forward lunge, great for balance.
Wall sitEasyAn invisible chair against the wall: burning thighs, zero impact.
PlankEasyHold a straight line on your forearms: the foundation of a strong midsection.
Reverse crunchEasyCurl your knees to your chest: the lower part of the abs.
Push-upModerateThe classic. Chest, shoulders, triceps and a rock-solid core in one move.
Pike push-upModerateHips high, head down: the bodyweight way to build shoulders for that wide-top look.
Table rowModerateLie under a sturdy table and pull your chest up to it: a full bodyweight row.
Single-leg glute bridgeModerateThe bridge on one leg: twice the work for each side.
Hip thrustModerateUpper back on the bed, hips drive up: the strongest bodyweight glute builder.
Single-leg Romanian deadliftModerateHinge on one leg: hamstrings, glutes and balance.
Hollow holdModerateA banana shape on your back: the gymnast’s core exercise.
Mountain climberModerateDrive your knees in from a push-up position: core and cardio together.
Step-back burpeeModerateA full burpee without the jumps: easy on the knees, hard on the lungs.
Diamond push-upHardHands together under your chest: shifts the push-up onto the triceps and inner chest.
Decline push-upHardFeet up on the bed: more weight on your arms and more work for the upper chest and shoulders.
Bulgarian split squatHardRear foot on the bed: one of the hardest, best leg exercises there is.