EXERCISES

Here we have categorized a wide range of the most essential training exercises within Calisthenics and Bodyweight Training.

The list is divided into muscle groups, and contains both the basic and more advanced variations of exercises necessary for a complete and thorough strength training with a weight vest.

BICEPS EXERCISES: 

• Bicep Curls:
  - Bicep Bar Curl
  - Bicep Ring Curl
  - One Arm Bicep Curl
• Chin-Ups:
  - Normal Chin-Up
  - Australian Chin-Up
  - One Arm Australian Chin-Up
• Pull-Ups:
  - Normal Pull-Up
  - Australian Pull-Up
  - Commando Pull-Up

TRICEPS EXERCISES:

• Dips:
  - Normal Dips
  - Bench Dips
  - Straight Bar Dips
• Push-Ups:
  - Diamond Push-Up
  - Girl Push-Up
  - Pseudo Push-Up
• Tricep Extensions
  - Tricep Bar Extension
  - Tricep Ring Extension

CHEST EXERCISES:

• Chest Flyes
  - Ring Chest Fly
• Dips:
  - Normal Dip
  - Straight Bar Dip
  - Ring Dip
• Push-Ups:
  - Normal Push-Up
  - Incline Push-Up
  - Decline Push-Up
  - Archer Push-Up
  - Wide Push-Up

BACK EXERCISES:

• Chin-Ups:
  - Normal Chin-Up
  - Wide Chin-Up
  - Australian Chin-Up
• Deadlifts:
  - Stiff Leg Deadlift
  - Single Leg Deadlift
• Pull-Ups:
  - Normal Pull-Up
  - Australian Pull-Up
  - One Arm Australian Pull-Up

LEG EXERCISES:

• Calf Raises:
  - Normal Calf Raises
  - Calf Raises Team
  - Elevated Calf Raises
  - One Leg Elevated Calf Raises
• Lunges
  - Normal Lung
  - Knee Drive Lunges
  - Twisting Lunge
  - Walking Lunges
• Squats:
  - Normal Squat
  - Jumping Squat
  - Bulgarian Split Squat
  - Side Squat

ABDOMINAL & CORE EXERCISES:

• High Knees
  - Normal High Knee
• In & Out
  - Seated In & Outs
• Leg Raises:
  - Standing Side Leg Raise
• Planks:
  - Normal Plank
  - Elbow Plank
  - Side Plank
• Russian Twists:
  - Normal Russian Twists

PLYOMETRIC EXERCISES:

• Burpees:
  - Normal Burpee
  - Lateral Burpee
• Jumps:
  - Box Jump
  - Broad Jump
  - Depth Jump
  - Jumping Jack
• Push-Ups:
  - Narrow To Wide Push-Up
  - Explosive Push-Up

• • •

Click here for more info about our weight vest, parallettes, resistance bands or exercise mat, and here to see our full collection of exercise equipment.

Updated January 1, 2025

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