• Push

The best example for a push exercise is the push-up; these types of movements are primarily performed by your chest, shoulders, and triceps.

• Pull

As the name suggests, the pull-up is probably the most common exercise. Such exercises will primarily work your biceps, latissimus & shoulders.

• Core

Any ab exercise that trains the muscles around your core & lower back belongs to this section.

• Legs

The exercises in this category primarily train your Glutes, Hip Flexors, Hamstrings Quadriceps & Calves.

Burpees

Begin by standing with both feet at shoulder-width apart; bend your legs down and jump up as high as you can with your arms up. Then lower yourself down, going into a plank position.

From there, you go into a low squat position again and jump up to continue doing the exercise. This is going to work on all pushing, core & leg muscles at the same time. 

To make the exercise harder, you can integrate a push-up, although the cardio aspect of doing burpees will be lost.

Quadrupedia

Another option people tend to forget about is Quadrupedia and movement on all fours. When doing quadrupedia your bottom should be as close as possible to the floor, while every time your left-hand steps forward, your right foot should go forward aswell.

To make the exercise harder, you can add push-ups (with your hands staggered) every time you take a step.

Push-ups

Most people know how to perform a push-up, but there are a couple of things that should be pointed out;

- Your elbows HAVE to stay close to your body

- Your body has to be in alignment

To make the push-up easier, you can put your hands on an elevated surface or do the same exercise on your knees. If you want to make the exercise harder, you should check out one of the variations below.

Spiderman Push-ups

This time you are going to reach our arms as far forward as you can. Additionally, you can try to do the push-up only on your fingertips to make it even more engaging for your core muscles.

Handstand Push-ups

Before performing handstand push-ups, it is essential to be able to hold a regular handstand comfortably. Alternatively, you can do the exercise with wall support while your belly should be facing towards the wall.

Dips

If push-ups are too easy, the dip is probably one of the go-to exercises. Find two parallel bars or even two chairs above hip height. Your hands should be about shoulder-width apart from each other. Slowly lower yourself down, while keeping your elbows pointing backward. Then go up as fast as you can while maintaining control.

Bench Dips:

To make the regular dip easier, you can start with the bench dip. Find an object at knee height and put both hands onto it. Support on your feet that should be in front of the bench, and slowly go down by bending your arms while keeping a straight line from your upper to lower body.

Australian Pull-ups

One of the best exercises to train your biceps, latissimus & grip strength at the same time is the Australian pull-up. It is quite beginner-friendly as you can easily adjust the difficulty.

Find a bar at hip height, or create one by taking two chairs and one broomstick. Lay below the bar with your legs straight and pull yourself up to the bar until your chest touches. The motion is actually really similar to doing a bench-press but in reverse.

Pull-up

When performing a regular pull-up, your hands should be roughly your shoulder-width apart from each other. Pull yourself up so that your chin is above the bar, but to use the full range of motion, your chest should touch the bar. 

Your fingers should be facing away from you when performing a pull-up, while you keep your legs straight or bent (but never cross them!)

If you don't have a bar, you can use a stable door by placing a towel at the top to relief your hands from unnecessary pain.

In case the exercise is too hard, you should use an elastic band or only do the negative part of the motion.

Chin-up

The chin-up is quite similar to a regular pull-up with the only difference that this time your palms should be facing towards you when doing the exercise. This will put more emphasis on your biceps and forearms.

Wide grip Pull-up

If you want to get a massive back without using weights, you should do wide-grip pull-ups. The form & technique is the same as with regular pull-ups, but this time your hands should be further away than shoulder width.

Archer Pull-up

If regular pull-ups are too easy, you should try archer pull-ups; start in a wide-grip and then pull yourself towards your left or right side. Keep the opposite arm straight the entire time. 

Frontlever & Backlever

If you're interested in advanced static elements, you should try the front & backlever. Learning these exercises takes time and practice, which is why you should up tutorials.

Sit-ups

The sit-up is probably the most famous ab exercises on the entire planet. With its low difficulty, it is excellent for beginners, although it is vital to move on to harder exercises once you can do more than 20 repetitions!

If you want to make the sit-up harder, you should find an elevated surface (box, etc.) and a friend to hold your legs in place. Now you can go further down and work with a higher range of motion.

Back Extensions

The back extension is one of the healthiest lower back exercises and can be done nearly anywhere. It works best with a back extension machine, or an object/partner to lock your feet in place. Other than that, you can lay on a gymnastics ball with your feet at a wall to perform the exercise.

If it is too easy you can add weights by holding a backpack/2l bottle in your hands (if you don't have access to weights)

Side Crunches

Side crunches are quite similar to sit-ups, although you don't go as far up with your upper body. Touch your head with both arms and try to move your left elbow towards your right knee; then switch sides.

Flutter Kicks

To do flutter kicks, you start by laying on your back, with your hands parallel to your body on the floor. Lift both feet slightly above floor and do small kicks with up and down with each leg. Your legs shouldn't touch the floor at all times.

Jackknives

Jackknives are one of the more advanced core exercises, both in terms of coordination & strength. Start by laying on your back while your feet do not touch the ground. Now lift your upper body and feet at the same time, while keeping your legs straight. 

Try to touch your toes if you are flexible enough and then slowly lower yourself down into the starting position.

Variation - Sideways:

To train your obliques, you can do the same exercise with bent legs while lifting your knees up to one side; remember to switch sides after each set to avoid muscular dysbalance.

Dragon Flags

If you're looking for a static ab exercise that engages nearly your entire body, you should try dragon flags. Note that this exercise is not too beginner-friendly as it requires a lot of body tension.

Find a very low bar/pole/edge of the bed and lay with your head towards it.

Plank

The most beginner-friendly exercise to train your core & back stability is to hold a plank position. You can either go onto your elbows or hold a push-up position. By leaning forward, the exercise becomes harder. Additionally, you can do the same exercise on your side.

L-sit

Sit in an L-shape and place both hands to your sides. Now push your hands against the floor to lift your entire body while staying in an l-shape. If you're advanced, you should try the V-sit instead, whereas your legs are closer towards your chest.

Sumo Squats

Sumo squats are similar to regular squats but with the difference that your feet point slightly outwards. Your stance should also be broader, and you should go down until your thighs are parallel to the floor. This exercise will train your hamstrings more than a regular squat.

Lunges

Start with both feet together and take a big step forward. Now lower yourself down while keeping a straight back until your back leg touches the floor. Push your hips forward during the motion, and slowly go up again.

Go back to standing with both feet together and perform the exercise with the opposite leg.

Side Lunges

Start with both feet far apart and lower yourself down diagonally by moving towards either your left or right leg. Keep the opposite leg straight the entire time, and go up slowly. Now do the opposite side.

Pistol Squats

If you're advanced both in terms of mobility & strength, the pistol squat is going to be the best bodyweight leg exercise on the planet. Start by standing on one leg while the other leg is pointing forward without touching the floor. Slowly lower yourself down while keeping your knee stable. Keep the other leg straight the entire time, and slowly lift yourself up again. Remember to switch sides!

Box Jumps

If your goal is explosive leg strength, you should integrate box jumps into your routine. Perform an explosive squat and jump up to a box in front of you. Jump down and take the impact with control.

Straight Leg Swings

• Sideways

Start by facing a wall and place both hands against the wall. Swing one leg from side to side while keeping it straight the entire time. This exercise is one of the best hip flexor activation exercises.

• For & Backwards

Face a wall sideways and support yourself with the arm close to the wall. Swing the leg that is closer to the wall forwards and backward without bending your upper body/hips.

Fire Hydrant

Start on your knees and hands, with a straight back. Now lift either your left or right leg sideways up. Keep your knee bent at a 90 degrees angle while performing the exercise. It is going to work on your hip flexors & glutes.

• Backward

Face a wall and strap your leg into an elastic band/cable machine. Now slowly lift one leg up, as if you were trying to kick something behind you.

Glute Bridge

Start by laying on your back with your hands next to your upper body & your knees bent. Slowly lift your hips up as far as you can until your quads & abs are in alignment. Slowly lower yourself down again.

This exercise works your glutes, hip flexors & hamstrings.

Single-Leg Glute Bridge

Do the same exercise but with only one leg on the floor. Keep the other leg straight and pointing up towards the ceiling.

Nordic Ham Curls

Nordic Ham Curls are quite advanced but probably one of the best hamstring exercises that you can do only with your body weight. Start on your knees and lock your feet to the floor (by using a partner/a low edge). Now slowly lower your upper body down and try to keep everything except your knees straight.

If you can't go all the way down only by using your hamstrings, you can use your arms to catch yourself & push yourself up again.

Calf Raises

Stand upright on an edge/curb/box, while the balls of your feet have to be in the air. Try to get onto your toes as far up as you can and then lower your self down with control.

If the exercise is too easy, you can do it standing on one leg. (Use a wall for balance if necessary)