10 Best Bodyweight Exercises to Build Full-Body Strength (No Equipment Needed) скачать в хорошем качестве

10 Best Bodyweight Exercises to Build Full-Body Strength (No Equipment Needed)

Get access to all of my programs and train in my app Berg Movement: https://www.bergmovement.com/movement... 🛠️ Equipment used in this video: All minimalist training tools shown are from Movement Made, my brand of sustainable bodyweight fitness gear. Explore rings, straps, and more: https://www.movement-made.com/ Want to get strong and build muscle using just your bodyweight? In this video, I walk you through the 10 best calisthenics exercises to train your full body — including scalable progressions from beginner to advanced levels. No gym? No problem. Most of these movements can be done at home, outdoors, or anywhere with minimal equipment (just rings or a pull-up bar). Whether you’re training for handstand push-ups or pistol squats, this is your complete bodyweight blueprint. Push-ups: Build chest, triceps, and shoulder strength with one of the most versatile bodyweight exercises. Progress from knee push-ups to one-arm push-ups for maximum challenge. Pike Push-Ups & Handstand Push-Ups: Target your shoulders and upper chest while building strength for full handstand push-ups. Start with pike push-ups, elevate feet to increase difficulty, and eventually move to freestanding handstand push-ups. Pull-Ups: Train your back, biceps, and grip. Learn how to scale with resistance bands or negatives, and progress toward full pull-ups, muscle-ups, and even one-arm pull-ups. Bodyweight Rows (Horizontal Pulls): Perfect alternative to pull-ups if you don’t have a bar. Builds upper back and arms, and can be made harder with single-arm variations or by extending your legs. Hanging Leg Raises: One of the most effective core exercises. Build strong abs and hip flexors with progressive variations — from knee raises to full straight-leg toes-to-bar. Walk-Outs / Bodyweight Ab Rollouts: A no-equipment core killer. Strengthens your abs, shoulders, and lower back. The further you walk out, the harder it gets. Great for anti-extension core control. Air Squats & Assisted Pistol Squats: Train quads, glutes, and balance. Start with bodyweight squats, then work toward full pistol squats with assistance until you can do them unassisted. Sissy Squats: Isolate your quads and develop serious lower body control. A deep-range bodyweight quad exercise — keep hips straight and progress slowly. Hamstring Curls (on Rings): Target hamstrings and glutes with a tough, gym-quality movement done using rings or straps. Similar to a hamstring curl machine — all with bodyweight. Reverse Leg Extensions: Optional but effective for lower back and spinal erectors. Use a stable surface to extend your legs backward with increasing difficulty. Bodyweight Bicep Curls (on Rings or Bar): Mimic bicep curls using bodyweight and angle manipulation. Easy to scale and a great addition for arm hypertrophy. Bodyweight Triceps Extensions: Isolate your triceps using a bar, rings, or even a chair. The lower the hands, the harder the movement. Great for lockout strength and arm size. ⸻ ⏱️ Timestamps: 0:30 – Push-Up Progressions 01:50 – Pike Push-Ups & Handstand Push-Ups 04:25 – Pull-Ups + Alternatives 06:25 – Rows & One-Arm Progressions 08:00 – Hanging Leg Raises (Best Core Exercise) 09:38 – Walk-Outs (No-Equipment Core Alternative) 11:00 – Bodyweight Squats & Assisted Pistols 12:20 – Sissy Squats (Quad Isolation) 13:35 – Hamstring Curls on Rings 15:20 – Reverse Leg Extensions for Lower Back 17:25 – Bodyweight Bicep Curls 19:11 – Triceps Extensions (With and Without Rings) ⸻ 💬 Let me know in the comments: Which of these exercises are part of your routine already, and which one are you adding next? Subscribe for more calisthenics workouts, mobility training, and strength-building videos. #Calisthenics #WorkoutAnywhere #BodyweightWorkout #NoGymWorkout #SondreBerg #Fitness #Mobility #StrengthTraining