Back
Double Leg Bridge (1)
Lay flat on back with knees bent and feet flat on floor.
Double Leg Bridge (2)
Drive hips up keeping your back flat.
Open Book (1)
Lay on your side stacking both knees while holding top leg with bottom arm.
Open Book (2)
Rotate upper back open until top arm touches the ground.
Cats and Dogs (1)
Get on all fours with back straight.
Cats and Dogs (2)
Lift head while arching lower back down toward the floor.
Cats and Dogs (3)
Tuck chin while rounding back up toward the sky.
Push-Up (1)
Plank position with legs extended or kneeling.
Push-Up (2)
Lower your body in one piece keeping back straight.
Push-Up (3)
Push back up to plank position.
Workout 2
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Inverted Hamstring (1)
Stand tall with arms to your side and weight favoring one leg.
Inverted Hamstring (2)
Bend forward at the hips lifting one leg while keeping back and arms straight.
Bodyweight Squats (1)
Slightly wider than shoulder width stance with feet flared.
Bodyweight Squats (2)
Sit back keeping knees over feet and your upper body stable.
Bodyweight Squats (3)
Power up from the heels.
Bear Crawl (1)
Start on all fours with knees just off ground.
Bear Crawl (2)
Move one hand and the opposite foot forward.
Bear Crawl (3)
Alternate sides going two forward then two back.
Kickstand Shoulder Turns (1)
Arms crossed with weight on one leg and other leg kicked back.
Kickstand Shoulder Turns (2)
Turn upper body both directions with lower body stabilized.
Workout 3
Click through to see complete step-by-step photo instructions for every exercise from workout 2.
Dynamic Hamstring (1)
Lay flat on ground with one leg raised and bent.
Workout 1
Dynamic Hamstring (2)
Hold at hamstrings and extend leg straight into the sky.
Dynamic Quad (1)
Lay on your side with legs stacked and bent.
Dynamic Quad (2)
Grab top ankle with top hand and stretch leg back.
Half Kneeling Hip Flexor (1)
Take a knee pushing hips slightly forward and lifting arms over your head.
Half Kneeling Hip Flexor (2)
Lean to raised knee side taking deep breaths.
Lateral Lunge (1)
Stand tall with feet shoulder width apart.
Lateral Lunge (2)
Big step to the side bending knee and sitting back into your hip.
30 Images
Bodyweight Level 1 Workout Photo Instructions
Bodyweight Level 1 Workout Photo Instructions
-
![Double Leg Bridge (1)]()
Lay flat on back with knees bent and feet flat on floor. -
![Double Leg Bridge]()
Drive hips up keeping your back flat. -
![Open Book (1)]()
Lay on your side stacking both knees while holding top leg with bottom arm. -
![Open Book (2)]()
Rotate upper back open until top arm touches the ground. -
![Cats and Dogs (1)]()
Get on all fours with back straight. -
![Cats and Dogs (2)]()
Lift head while arching lower back down toward the floor. -
![Cats and Dogs (3)]()
Tuck chin while rounding back up toward the sky. -
![Push-Up (1)]()
Plank position with legs extended or kneeling. -
![Push-Up (2)]()
Lower your body in one piece keeping back straight. -
![Push-Up (3)]()
Push back up to plank position. -
![Workout 2]()
Click through to see complete step-by-step photo instructions for every exercise from workout 2. -
![Inverted Hamstring (1)]()
Stand tall with arms to your side and weight favoring one leg. -
![Inverted Hamstring (2)]()
Bend forward at the hips lifting one leg while keeping back and arms straight. -
![Bodyweight Squats (1)]()
Slightly wider than shoulder width stance with feet flared. -
![Bodyweight Squats (2)]()
Sit back keeping knees over feet and your upper body stable. -
![Bodyweight Squats (3)]()
Power up from the heels. -
![Bear Crawl (1)]()
Start on all fours with knees just off ground. -
![Bear Crawl (2)]()
Move one hand and the opposite foot forward. -
![Bear Crawl (3)]()
Alternate sides going two forward then two back. -
![Kickstand Shoulder Turns (1)]()
Arms crossed with weight on one leg and other leg kicked back. -
![Kickstand Shoulder Turns (2)]()
Turn upper body both directions with lower body stabilized. -
![Workout 3]()
Click through to see complete step-by-step photo instructions for every exercise from workout 2. -
![Dynamic Hamstring (1)]()
Lay flat on ground with one leg raised and bent. Workout 1 -
![Dynamic Hamstring (2)]()
Hold at hamstrings and extend leg straight into the sky. -
![Dynamic Quad (1)]()
Lay on your side with legs stacked and bent. -
![Dynamic Quad (2)]()
Grab top ankle with top hand and stretch leg back. -
![Half Kneeling Hip Flexor (1)]()
Take a knee pushing hips slightly forward and lifting arms over your head. -
![Half Kneeling Hip Flexor (2)]()
Lean to raised knee side taking deep breaths. -
![Lateral Lunge (1)]()
Stand tall with feet shoulder width apart. -
![Lateral Lunge (2)]()
Big step to the side bending knee and sitting back into your hip.