40 Bodyweight Exercises

© 2014 Kaizen Outdoor Fitness Bodyweight Exercise Planner

Pull / Posterior Chain Push / Anterior Chain Core

Partner Row Hindu Pushups Back Bridge Single Leg Dead Lift Hand Release Pushups Glute Bridge Marches Good Mornings Marine Pushups Hip Heists Glute Bridge Marches Pike Pushups Hollow Rock Back Bridges Windmill Pushups Nose2Knee Marine Pushups Scorpion Pushups RKC Plank Reverse Curls Roll Ups

Hip Hinge Travelling / Locomotor

Overhead Squats Bear Crawls Pistols Leap Frogs (Broad Jumps) Prisoner Squats Scorpion Walk Squat + Calf Raise Travelling Lunges Horse Stance Power Jacks

Plyometric Heart Raisers

Burpees Double Unders Belushi Burpees Fast Feet x10 + Sprawl Lateral Burpees Ins & Outs Bench Jumps Mule Kicks Broad Jumps Roll ups Lateral Jumps Sprawls Lunge Jumps Vertical Jumps Depth Jumps Lunge Jumps Power Jacks Kneeling Jumps

Bear Crawls Lunge Jumps

Belushi Burpees Marine Pushups

Bench jumps Mule Kicks

Bridge Nose2Knee

Broad Jumps Overhead Squats

Burpees Partner Row

Depth Jumps Pike Pushup

Double Unders Pistol

Fast Feet x 10 Sprawl RKC Plank Position

Glute bridge ‘marches’ Power Jacks

Good Mornings Prisoner Squats

Hindu Pushups Reverse curls

Hip Heists Roll ups

Hollow Rock Scorpion Push Ups

Horse Stance Scorpion Walk

HR Pushups Single Leg Dead Lifts

Ins & Outs Sprawls

Kneeling Jumps Squat + Calf Raise

Lateral Burpees Vertical Jump

Lateral Jumps Windmill pushup

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