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Exercises

Beginner-friendly bodyweight exercises, 5 to 15 minutes each.

Energy boost

Illustration for the 90/90 Hamstring exercise

90/90 Hamstring

5 min · Level: Beginner

Illustration for the All Fours Quad Stretch exercise

All Fours Quad Stretch

5 min · Level: Beginner

Illustration for the Ankle On The Knee exercise

Ankle On The Knee

5 min · Level: Beginner

Illustration for the Arm Circles exercise

Arm Circles

5 min · Level: Beginner

Illustration for the Calf Stretch Elbows Against Wall exercise

Calf Stretch Elbows Against Wall

5 min · Level: Beginner

Illustration for the Calf Stretch Hands Against Wall exercise

Calf Stretch Hands Against Wall

5 min · Level: Beginner

Illustration for the Cat Stretch exercise

Cat Stretch

5 min · Level: Beginner

Illustration for the Chair Lower Back Stretch exercise

Chair Lower Back Stretch

5 min · Level: Beginner

Illustration for the Child's Pose exercise

Child's Pose

5 min · Level: Beginner

Illustration for the Chin To Chest Stretch exercise

Chin To Chest Stretch

5 min · Level: Beginner

Illustration for the Dancer's Stretch exercise

Dancer's Stretch

5 min · Level: Beginner

Illustration for the Dynamic Back Stretch exercise

Dynamic Back Stretch

5 min · Level: Beginner

Illustration for the Dynamic Chest Stretch exercise

Dynamic Chest Stretch

5 min · Level: Beginner

Illustration for the Elbow Circles exercise

Elbow Circles

5 min · Level: Beginner

Illustration for the Elbows Back exercise

Elbows Back

5 min · Level: Beginner

Illustration for the Front Leg Raises exercise

Front Leg Raises

5 min · Level: Beginner

Illustration for the Groin and Back Stretch exercise

Groin and Back Stretch

5 min · Level: Beginner

Illustration for the Hip Circles (prone) exercise

Hip Circles (prone)

5 min · Level: Beginner

Illustration for the Hug Knees To Chest exercise

Hug Knees To Chest

5 min · Level: Beginner

Illustration for the Inchworm exercise

Inchworm

6 min · Level: Beginner

Illustration for the Isometric Chest Squeezes exercise

Isometric Chest Squeezes

5 min · Level: Beginner

Illustration for the Isometric Neck Exercise - Front And Back exercise

Isometric Neck Exercise - Front And Back

5 min · Level: Beginner

Illustration for the Isometric Neck Exercise - Sides exercise

Isometric Neck Exercise - Sides

5 min · Level: Beginner

Illustration for the Knee Across The Body exercise

Knee Across The Body

5 min · Level: Beginner

Illustration for the Knee Circles exercise

Knee Circles

5 min · Level: Beginner

Illustration for the Kneeling Forearm Stretch exercise

Kneeling Forearm Stretch

5 min · Level: Beginner

Illustration for the Kneeling Hip Flexor exercise

Kneeling Hip Flexor

5 min · Level: Beginner

Illustration for the Leg-Up Hamstring Stretch exercise

Leg-Up Hamstring Stretch

5 min · Level: Beginner

Illustration for the Looking At Ceiling exercise

Looking At Ceiling

5 min · Level: Beginner

Illustration for the Middle Back Stretch exercise

Middle Back Stretch

5 min · Level: Beginner

Illustration for the On Your Side Quad Stretch exercise

On Your Side Quad Stretch

5 min · Level: Beginner

Illustration for the One Arm Against Wall exercise

One Arm Against Wall

5 min · Level: Beginner

Illustration for the One Half Locust exercise

One Half Locust

5 min · Level: Beginner

Illustration for the One Knee To Chest exercise

One Knee To Chest

5 min · Level: Beginner

Illustration for the Overhead Stretch exercise

Overhead Stretch

5 min · Level: Beginner

Illustration for the Rear Leg Raises exercise

Rear Leg Raises

5 min · Level: Beginner

Illustration for the Runner's Stretch exercise

Runner's Stretch

5 min · Level: Beginner

Illustration for the Seated Calf Stretch exercise

Seated Calf Stretch

5 min · Level: Beginner

Illustration for the Seated Floor Hamstring Stretch exercise

Seated Floor Hamstring Stretch

5 min · Level: Beginner

Illustration for the Seated Overhead Stretch exercise

Seated Overhead Stretch

5 min · Level: Beginner

Illustration for the Shoulder Circles exercise

Shoulder Circles

5 min · Level: Beginner

Illustration for the Shoulder Raise exercise

Shoulder Raise

5 min · Level: Beginner

Illustration for the Shoulder Stretch exercise

Shoulder Stretch

5 min · Level: Beginner

Illustration for the Side Leg Raises exercise

Side Leg Raises

5 min · Level: Beginner

Illustration for the Side-Lying Floor Stretch exercise

Side-Lying Floor Stretch

5 min · Level: Beginner

Illustration for the Side Lying Groin Stretch exercise

Side Lying Groin Stretch

5 min · Level: Beginner

Illustration for the Side Neck Stretch exercise

Side Neck Stretch

5 min · Level: Beginner

Illustration for the Side Wrist Pull exercise

Side Wrist Pull

5 min · Level: Beginner

Illustration for the Spinal Stretch exercise

Spinal Stretch

5 min · Level: Beginner

Illustration for the Standing Gastrocnemius Calf Stretch exercise

Standing Gastrocnemius Calf Stretch

5 min · Level: Beginner

Illustration for the Standing Hip Circles exercise

Standing Hip Circles

5 min · Level: Beginner

Illustration for the Standing Hip Flexors exercise

Standing Hip Flexors

5 min · Level: Beginner

Illustration for the Standing Lateral Stretch exercise

Standing Lateral Stretch

5 min · Level: Beginner

Illustration for the Standing Pelvic Tilt exercise

Standing Pelvic Tilt

5 min · Level: Beginner

Illustration for the Standing Soleus And Achilles Stretch exercise

Standing Soleus And Achilles Stretch

5 min · Level: Beginner

Illustration for the Standing Toe Touches exercise

Standing Toe Touches

5 min · Level: Beginner

Illustration for the Superman exercise

Superman

5 min · Level: Beginner

Illustration for the The Straddle exercise

The Straddle

5 min · Level: Beginner

Illustration for the Tricep Side Stretch exercise

Tricep Side Stretch

5 min · Level: Beginner

Illustration for the Triceps Stretch exercise

Triceps Stretch

5 min · Level: Beginner

Illustration for the Upper Back-Leg Grab exercise

Upper Back-Leg Grab

5 min · Level: Beginner

Illustration for the Upper Back Stretch exercise

Upper Back Stretch

5 min · Level: Beginner

Illustration for the Upward Stretch exercise

Upward Stretch

5 min · Level: Beginner

Illustration for the World's Greatest Stretch exercise

World's Greatest Stretch

5 min · Level: Beginner

Weight loss

Illustration for the 3/4 Sit-Up exercise

3/4 Sit-Up

7 min · Level: Beginner

Illustration for the Air Bike exercise

Air Bike

7 min · Level: Beginner

Illustration for the Alternate Heel Touchers exercise

Alternate Heel Touchers

6 min · Level: Beginner

Illustration for the Alternate Leg Diagonal Bound exercise

Alternate Leg Diagonal Bound

7 min · Level: Beginner

Illustration for the Bent-Knee Hip Raise exercise

Bent-Knee Hip Raise

7 min · Level: Beginner

Illustration for the Bodyweight Squat exercise

Bodyweight Squat

10 min · Level: Beginner

Illustration for the Bottoms Up exercise

Bottoms Up

7 min · Level: Beginner

Illustration for the Butt-Ups exercise

Butt-Ups

7 min · Level: Beginner

Illustration for the Cocoons exercise

Cocoons

7 min · Level: Beginner

Illustration for the Cross-Body Crunch exercise

Cross-Body Crunch

7 min · Level: Beginner

Illustration for the Crunches exercise

Crunches

7 min · Level: Beginner

Illustration for the Crunch - Hands Overhead exercise

Crunch - Hands Overhead

7 min · Level: Beginner

Illustration for the Dead Bug exercise

Dead Bug

8 min · Level: Beginner

Illustration for the Decline Push-Up exercise

Decline Push-Up

8 min · Level: Beginner

Illustration for the Double Leg Butt Kick exercise

Double Leg Butt Kick

6 min · Level: Beginner

Illustration for the Elbow to Knee exercise

Elbow to Knee

6 min · Level: Beginner

Illustration for the Fast Skipping exercise

Fast Skipping

6 min · Level: Beginner

Illustration for the Butt Lift (Bridge) exercise

Butt Lift (Bridge)

8 min · Level: Beginner

Illustration for the Glute Kickback exercise

Glute Kickback

8 min · Level: Beginner

Illustration for the Incline Push-Up exercise

Incline Push-Up

8 min · Level: Beginner

Illustration for the Isometric Wipers exercise

Isometric Wipers

7 min · Level: Beginner

Illustration for the Jackknife Sit-Up exercise

Jackknife Sit-Up

8 min · Level: Beginner

Illustration for the Janda Sit-Up exercise

Janda Sit-Up

7 min · Level: Beginner

Illustration for the Lateral Bound exercise

Lateral Bound

7 min · Level: Beginner

Illustration for the Leg Pull-In exercise

Leg Pull-In

6 min · Level: Beginner

Illustration for the Lower Back Curl exercise

Lower Back Curl

5 min · Level: Beginner

Illustration for the Mountain Climbers exercise

Mountain Climbers

7 min · Level: Beginner

Illustration for the Oblique Crunches exercise

Oblique Crunches

7 min · Level: Beginner

Illustration for the Plank exercise

Plank

5 min · Level: Beginner

Illustration for the Body-Up exercise

Body-Up

7 min · Level: Beginner

Illustration for the Pushups exercise

Pushups

8 min · Level: Beginner

Illustration for the Push-Ups - Close Triceps Position exercise

Push-Ups - Close Triceps Position

8 min · Level: Beginner

Illustration for the Push Up to Side Plank exercise

Push Up to Side Plank

8 min · Level: Beginner

Illustration for the Push-Up Wide exercise

Push-Up Wide

8 min · Level: Beginner

Illustration for the Reverse Crunch exercise

Reverse Crunch

7 min · Level: Beginner

Illustration for the Rocket Jump exercise

Rocket Jump

6 min · Level: Beginner

Illustration for the Scissor Kick exercise

Scissor Kick

7 min · Level: Beginner

Illustration for the Scissors Jump exercise

Scissors Jump

8 min · Level: Beginner

Illustration for the Single Leg Butt Kick exercise

Single Leg Butt Kick

6 min · Level: Beginner

Illustration for the Single Leg Glute Bridge exercise

Single Leg Glute Bridge

8 min · Level: Beginner

Illustration for the Sit Squats exercise

Sit Squats

6 min · Level: Beginner

Illustration for the Sit-Up exercise

Sit-Up

7 min · Level: Beginner

Illustration for the Spider Crawl exercise

Spider Crawl

6 min · Level: Beginner

Illustration for the Split Jump exercise

Split Jump

7 min · Level: Beginner

Illustration for the Star Jump exercise

Star Jump

6 min · Level: Beginner

Illustration for the Step-up with Knee Raise exercise

Step-up with Knee Raise

8 min · Level: Beginner

Illustration for the Stomach Vacuum exercise

Stomach Vacuum

5 min · Level: Beginner

Illustration for the Toe Touchers exercise

Toe Touchers

7 min · Level: Beginner

Illustration for the Tuck Crunch exercise

Tuck Crunch

7 min · Level: Beginner

Illustration for the Bodyweight Walking Lunge exercise

Bodyweight Walking Lunge

10 min · Level: Beginner

Illustration for the Linear Acceleration Wall Drill exercise

Linear Acceleration Wall Drill

6 min · Level: Beginner