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.

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

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