Bodyweight Strength Challenge

General pushups are a fast and effective exercise for building upper body strength. They work the triceps, shoulders, and pectoral muscles. When done properly, they can also strengthen the lower back and core by engaging the abdominal muscles.

3-way Plank is a calisthenics exercise that primarily targets the obliques and, to a lesser degree, also targets the abs, glutes, lower back, and shoulders. This easy-to-do exercise helps to strengthen the entire core and increase stability in the lower back.

A unilateral lower-body exercise with the rear foot elevated, emphasizing quad and glute strength, balance, mobility, and stability through a deep single-leg squat pattern.

A unilateral glute and hamstring exercise lifting the hips with one leg extended, enhancing glute activation, hip stability, and single-side strength.

An upper-body exercise performed in a pike stance, targeting the shoulders and upper chest while building overhead pressing strength and core stability.

Side Plank With Leg Lift is a core strengthening exercise. It is also a good workout that uses muscles that aren't usually active in those who sit for prolonged periods each day

A core-isometric exercise balancing on the sit bones with legs lifted and torso angled back, demanding strong abdominal engagement, hip-flexor control, and postural stability.

Prisoner Squat is one of the most basic yet effective athletic movements. This exercise works your quads, hamstrings, glutes, hips, and inner thighs.