Beginners Bodyweight Workout Guideline ABS Level High Plank TOTAL BODY Level Jumping Jacks High Knees Mountain Climbers Burpees Mod 1/2 Push Up Burpees Star Jacks Tuck Jump Bilateral Unilateral Jumping High Side Plank Low Plank Low Side Plank Sit-ups Crunches Bicycle Crunches Quadruped Limb Raises Scissor Kicks Leg Raises V-ups Windshield Wipers Bilateral Unilateral Targeted Side Abs BACK Level Superman Superman Pull Quadruped Limb Raises Bridge Advanced Glute Bridge Wall Lateral Pull-Downs Low Plank Single-Leg Deadlift Prone X Bilateral Unilateral Upperback Lowerback CHEST Level Knee Push-ups Push-ups Narrow Push-ups Wide Push-ups Commander Push-ups Alligator Push-ups Plyo Push-ups Single-Leg Push-ups Bilateral Unilateral GLUTES Level Bilateral Unilateral Targeted Knee Dom. Hip Dom. Bent-Leg Cross Overs LEGS/THIGHS/CALVES Curtsy Lunge Level Single-Leg Deadlift Bridge Squats Advanced Glute Bridge Narrow Squats Hip Abduction Jump Squats Donkey Kicks 180 Jump Squats Fire Hydrant Pistol Squats Pistol Squats Forward Lunges Plié Squats Backward Lunges Side Lunges Curtsy Lunge Side Lunges ARMS & SHOULDERS Single-Leg Deadlift Level Bilateral Unilateral Targeted Arms Shoulders Jump Lunges Triceps Dip Wall Sit Narrow Push-ups Single Leg Squats Narrow Knee Push-ups Calf Raises Declines Push-ups Pike Push-ups Single-Leg Pike Push-ups Bilateral Unilateral Jumping Knee Dom. Hip Dom.