Bodyweight exercises: strength training by equipment

Abs

• Bear Crawl

  Bear Crawl is an exercise using bodyweight in the core pattern. The primary target is abs. Supporting muscles include quadriceps and shoulders. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Bicycle Crunch

  Bicycle Crunch is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Crunch

  Crunch is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dead Bug

  Dead Bug is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dragon Flag

  Dragon Flag is an exercise using bodyweight in the core pattern. The primary target is abs. Supporting muscles include back. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hanging Leg Raise

  Hanging Leg Raise is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hollow Hold

  Hollow Hold is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• L-Sit

  L-Sit is an exercise using bodyweight in the core pattern. The primary target is abs. Supporting muscles include forearms and quadriceps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Mountain Climber

  Mountain Climber is an exercise using bodyweight in the core pattern. The primary target is abs. Supporting muscles include chest, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Plank

  Plank is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Side Plank

  Side Plank is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Sit-Up

  Sit-Up is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Toes-to-Bar

  Toes-to-Bar is an exercise using bodyweight in the core pattern. The primary target is abs. Supporting muscles include forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• V-Up

  V-Up is an exercise using bodyweight in the core pattern. The primary target is abs. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Back

• Australian Pull-Up

  Australian Pull-Up is an exercise using bodyweight in the horizontal pull pattern. The primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Inverted Row

  Inverted Row is an exercise using bodyweight in the horizontal pull pattern. The primary target is back. Supporting muscles include lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Ring Row

  Ring Row is an exercise using bodyweight in the horizontal pull pattern. The primary target is back. Supporting muscles include biceps, lats and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Calves

• Single-Leg Calf Raise

  Single-Leg Calf Raise is an exercise using bodyweight in the isolation pattern. The primary target is calves. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Tibialis Raise

  Tibialis Raise is an exercise using bodyweight in the isolation pattern. The primary target is calves. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Chest

• Archer Push-Up

  Archer Push-Up is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include abs, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Decline Push-Up

  Decline Push-Up is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dips

  Dips is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Incline Push-Up

  Incline Push-Up is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Push-Up

  Push-Up is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include abs, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Weighted Dips

  Weighted Dips is an exercise using bodyweight in the horizontal push pattern. The primary target is chest. Supporting muscles include shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Forearms

• Dead Hang

  Dead Hang is an exercise using bodyweight in the isolation pattern. The primary target is forearms. Supporting muscles include back and lats. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Towel Pull-Up

  Towel Pull-Up is an exercise using bodyweight in the isolation pattern. The primary target is forearms. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Glutes

• Clamshell

  Clamshell is an exercise using bodyweight in the isolation pattern. The primary target is glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Copenhagen Plank

  Copenhagen Plank is an exercise using bodyweight in the core pattern. The primary target is glutes. Supporting muscles include abs. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Fire Hydrant

  Fire Hydrant is an exercise using bodyweight in the isolation pattern. The primary target is glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Frog Pump

  Frog Pump is an exercise using bodyweight in the hinge pattern. The primary target is glutes. Supporting muscles include hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Glute Bridge

  Glute Bridge is an exercise using bodyweight in the hinge pattern. The primary target is glutes. Supporting muscles include calves and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Side-Lying Hip Abduction

  Side-Lying Hip Abduction is an exercise using bodyweight in the isolation pattern. The primary target is glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Side-Lying Hip Adduction

  Side-Lying Hip Adduction is an exercise using bodyweight in the isolation pattern. The primary target is glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Hamstrings

• Nordic Hamstring Curl

  Nordic Hamstring Curl is an exercise using bodyweight in the hinge pattern. The primary target is hamstrings. Supporting muscles include calves and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Lats

• Chin-Up

  Chin-Up is an exercise using bodyweight in the vertical pull pattern. The primary target is lats. Supporting muscles include back, biceps and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Neutral-Grip Pull-Up

  Neutral-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. The primary target is lats. Supporting muscles include biceps, forearms and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pull-Up

  Pull-Up is an exercise using bodyweight in the vertical pull pattern. The primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Weighted Pull-Up

  Weighted Pull-Up is an exercise using bodyweight in the vertical pull pattern. The primary target is lats. Supporting muscles include back and biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Pull-Up

  Wide-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. The primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Quadriceps

• Box Jump

  Box Jump is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Broad Jump

  Broad Jump is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cossack Squat

  Cossack Squat is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Jumping Lunge

  Jumping Lunge is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Lunge

  Lunge is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pistol Squat

  Pistol Squat is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sissy Squat

  Sissy Squat is an exercise using bodyweight in the squat pattern. The primary target is quadriceps. Supporting muscles include back, calves, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Shoulders

• Handstand Push-Up

  Handstand Push-Up is an exercise using bodyweight in the vertical push pattern. The primary target is shoulders. Supporting muscles include triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pike Push-Up

  Pike Push-Up is an exercise using bodyweight in the vertical push pattern. The primary target is shoulders. Supporting muscles include chest and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wall Walk

  Wall Walk is an exercise using bodyweight in the vertical push pattern. The primary target is shoulders. Supporting muscles include abs and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Triceps

• Bench Dip

  Bench Dip is an exercise using bodyweight in the horizontal push pattern. The primary target is triceps. Supporting muscles include chest and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Diamond Push-Up

  Diamond Push-Up is an exercise using bodyweight in the isolation pattern. The primary target is triceps. Supporting muscles include chest and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Other

• Burpee

  Burpee is an exercise using bodyweight in the isolation pattern. The primary target is other. Supporting muscles include chest, quadriceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Muscles

With Bodyweight you can train these muscle groups, among others:

• Abs exercises
• Back exercises
• Calves exercises
• Chest exercises
• Forearms exercises
• Glutes exercises
• Hamstrings exercises
• Lats exercises
• Quadriceps exercises
• Shoulders exercises
• Triceps exercises