Looking for a list of 100 bodyweight exercises ranked from beginner to master? You found it. The exercises are divided from level 1 to level 5, with 1 being the easiest (beginner) and 5 being the hardest (master).
But it wasn’t us from BOXROX who came up with this list. We wouldn’t assume to know all about bodyweight exercises to come up with something like this. Instead, we relied on the expertise of Alex Lorenz.
Alex Lorenz is the co-founder of Calisthenic Movement and has trained Calisthenics since 2012, uploading videos regularly for those people interested in getting in shape using only their body weight.
Below you will see his list of the easiest to hardest bodyweight exercises a person can do.
100 Bodyweight Exercises Ranked from Beginner to Master
How were these exercises ranked? According to Lorenz, it was thought of how difficult each would be to the average person, not designed for elite athletes or very unfit people.
To be considered are individual strengths and weaknesses, mobility issues and focus of training. This means that a person can do an exercise from level 5, but not be able to do another movement from level 2, although in this list it is ranked easier.
With that being said, here is Lorenz’s list of 100 bodyweight exercises ranked from beginner to master, from level 1 to level 5.
Level 1
Beginner:
- Cat cow
- Quadruped reach
- Jumping jacks
- Squats
- Lunges
- Side plank raises (on knees)
- Calf raise
- High-knee running
- Glute bridge
- Crab walk
- Support hold
- Passive hang
- Swimmers
- Arch ups
- Plank
- Reverse plank bridge
- Knee push-up
- Bodyrows (high)
- Incline push-ups
Source: Anastasia Shuraeva on PexelsLevel 2
Intermediate:
- Active hanging
- Russian twist
- Bulgarian split squats
- Crunches
- Mountain climbers
- Breakdancer
- Jumping squats
- Side plank raise (on feet)
- Flutter kicks
- Lateral monkey
- Jumping lunges
- Knee raises
- Pike walk
- Bodyrows (low)
- Push-ups
- Burpees
- Precision jumps
- Box jumps
- Hollow body hold
- Archer squats
- Slow step-ups
- Leg raises
- Sitting leg raises
- Backbridge
- Hindu push-ups
- Bent-arm handstand
- Dips
- Archer body rows
- Pull-ups
Level 3
Advanced
- Free handstand
- L-sit
- L-hanging chin-ups
- Skin the cat
- Pike push-ups
- Typewriter pull-ups
- Pistol squats
- Shrimp squats
- Triceps extensions
- Reverse bicep curls
- Toes-to-bar
- V-lever raises
- Sitting knee-ups
- Rear delt press
- Long lever plank
- Dragon flag
- Legless rope climb
- Ring muscle-up
- Bar muscle-up
Level 4
Expert
- Straddle press
- Uneven pull-ups
- Archer pull-ups
- L-lever pull-ups
- Tucked planchet push-ups
- Ice cream makers
- One-arm push-ups
- Tucked press
- Backlever
- Ring flyes
- Human flag
- Free handstand push-ups
- V-sit
- Frontlever
- Roll outs
- Perfect muscle-ups
- 90-degree push-ups
- 360-degree pulls
- One-arm pull-ups
Level 5
Master
- Wide ring muscle-ups
- Tiger bend handstand push-ups
- Wide-arm straddle press
- Straddle planche push-ups
- Human flag pull-ups
- Arrow flag
- Wide bar muscle-up
- No dip muscle-ups
- Impossible dips
- Full planchet
- Frontlever pull-ups
- Iron cross
- One-arm frontlever
- Butterfly cross press
And that is it. Those are the 100 bodyweight exercises ranked from beginners to master. To see them all, click on the video below.
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Advantages of Bodyweight Exercises
Incorporating calisthenics into your fitness routine offers numerous benefits beyond achieving a lean and strong physique:
- Versatility: Bodyweight exercises can be performed anywhere, making them ideal for staying active even during travel or vacation.
- Joint Strength: Progressing to more advanced movements in calisthenics challenges your joints to support your body weight, providing a unique and beneficial form of joint strengthening.
- Full-Body Workout: Calisthenics engage multiple muscle groups, ensuring a comprehensive workout that targets the entire body, including areas often overlooked in traditional gym exercises.
- Impressive Skills: Mastering advanced bodyweight movements can leave a lasting impression on those around you, showcasing your strength and skill.
- Cost-Effective: Many bodyweight exercises require minimal to no equipment, making them an inexpensive option for achieving your fitness goals. Basic exercises can be performed with only your bodyweight, while adding a pull-up bar or finding one at a nearby playground expands your exercise options further.
- Effective for Weight Loss: Calisthenics, involving multiple muscle groups, tend to burn more calories than conventional cardio exercises, contributing to weight loss and increased overall energy expenditure.
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Drawbacks of Bodyweight Exercises
While calisthenics offer numerous advantages, there are a few limitations to consider:
- Limited Muscle Bulking: If your goal is to achieve significant muscle mass and a heavily muscular physique, calisthenics may not be the most efficient method. Powerlifting and gym-based weight training are better suited for bulking.
- Not Ideal for Recovery: Calisthenics may not be suitable for individuals recovering from surgery or undergoing physical therapy, as these exercises can be demanding and potentially exacerbate existing injuries.
- Plateau Potential: Progressing in calisthenics can be challenging, as you are limited to utilizing your body weight. Unlike weight training, where you can easily increase the load, calisthenics require finding creative ways to continue challenging yourself with only bodyweight resistance.
In conclusion, calisthenics offer a highly adaptable and effective form of exercise, allowing for workouts anywhere with minimal equipment. They promote joint strength, provide a full-body workout, and can impress others with advanced movements. However, individuals seeking substantial muscle mass or recovering from injuries may find other training methods more suitable. Despite potential plateaus, calisthenics remains a valuable and accessible approach to achieving overall fitness and strength.
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When engaging in bodyweight exercises, it’s essential to adhere to key principles that optimize results and prioritize safety:
- Proper Form and Technique: Emphasize maintaining correct form and technique during each exercise to effectively target muscles and prevent injuries. Focus on alignment, engage targeted muscles, and execute movements with control and stability.
- Progression: Continuously challenge your muscles by progressively increasing the difficulty of bodyweight exercises as you gain strength. Add variations, adjust leverage, increase repetitions or sets, and incorporate advanced progressions to stimulate muscle growth.
- Full Range of Motion: Perform exercises through their complete range of motion to engage muscles fully and enhance flexibility and mobility.
- Balanced Routine: Create a well-rounded routine by including bodyweight exercises that target different muscle groups, ensuring balance in upper body, lower body, and core exercises.
- Consistency and Frequency: Consistently perform bodyweight exercises 2-3 times per week or more, depending on your fitness level and goals, to achieve progress and muscle development.
- Proper Warm-up and Cool-down: Warm up with dynamic stretches or light cardio before your workout to increase blood flow and prepare muscles for exercise. Cool down with static stretches afterward to enhance flexibility and aid recovery.
- Listen to Your Body: Be attentive to your body’s signals and modify exercises as needed. Avoid pushing yourself to the point of pain or excessive fatigue and progress gradually.
- Rest and Recovery: Allow sufficient time for rest and recovery between workouts to enable muscle repair and growth. Incorporate rest days and prioritize sleep and proper nutrition.
- Adaptability: Bodyweight exercises can be adapted to different fitness levels and settings, making them versatile and suitable for various situations.
- Enjoyment and Sustainability: Choose bodyweight exercises that you enjoy and can sustain in the long term. Engage in variations and progressions that keep your workouts enjoyable and motivating.
Always consult with a healthcare professional or qualified fitness trainer before starting a new exercise program, especially if you have underlying health conditions or injuries. Their guidance will ensure a safe and effective approach to bodyweight training.
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Image Sources
- Cat Cow Pose: Anastasia Shuraeva on Pexels
- Squats: Courtesy of CrossFit Inc.