Equipment
Bodyweight exercises
103 exercises in Durata use no equipment at all, and 32 of our free programs put them to work. Each page has step by step instructions, the muscles it works, and, where a program uses it, the sets and reps as well.
The exercises
All bodyweight exercises
Ab Scissors
Aerobics
Assisted Pistol Squats
Bicycle Crunch
Bicycle Crunch Raised Legs
Bird Dog
Boxing
Burpee
Burpee Over the Bar
Clap Push Ups
Climbing
Crunch
Crunch (Weighted)
Dead Bug
Dead Hang
Decline Crunch
Decline Crunch (Weighted)
Diamond Push Up
Downward Dog
Dragon Flag
Dragonfly
Elbow to Knee
Fire Hydrants
Floor Triceps Dip
Flutter Kicks
Frog Jumps
Front Lever Hold
Front Lever Raise
Glute Bridge
Glute Kickback on Floor
Handstand Hold
Handstand Push Up
Hanging Knee Raise
Hanging Leg Raise
Heel Taps
High Knee Skips
High Knees
HIIT
Hiking
Hip Thrust
Hollow Rock
Incline Push Ups
Jackknife Sit Up
Jump Squat
Jumping Jack
Jumping Lunge
Kneeling Push Up
L-Sit Hold
Lateral Leg Raises
Lateral Lunge
Lateral Squat
Lunge
Lying Knee Raise
Lying Leg Raise
Lying Neck Curls
Lying Neck Extension
Mountain Climber
Negative Pull Up
Nordic Hamstrings Curls
Oblique Crunch
One Arm Push Up
Pike Pushup
Pilates
Pistol Squat
Plank
Plank Pushup
Push Up
Push Up - Close Grip
Push Up (Weighted)
Reverse Crunch
Reverse Lunge
Reverse Plank
Ring Dips
Running
Russian Twist (Bodyweight)
Scapular Pull Ups
Shoulder Taps
Side Bend
Side Plank
Single Leg Glute Bridge
Single Leg Hip Thrust
Single Leg Standing Calf Raise
Sissy Squat (Weighted)
Sit Up
Sit Up (Weighted)
Skating
Skiing
Snowboarding
Spiderman
Sprints
Squat (Bodyweight)
Standing Calf Raise
Stretching
Sumo Squat
Superman
Swimming
Toe Touch
Toes to Bar
V Up
Walking
Walking Lunge
Warm Up
Yoga