{"id":10697,"date":"2023-01-28T05:24:00","date_gmt":"2023-01-28T06:24:00","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=10697"},"modified":"2023-01-29T00:09:22","modified_gmt":"2023-01-29T00:09:22","slug":"the-44-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/the-44-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/","title":{"rendered":"The 44 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623365\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot.jpg\" alt=\"Deadshot does his bodyweight training, in between &quot;jobs.&quot;\" width=\"730\" height=\"359\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot.jpg 2027w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot-300x147-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot-768x377-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot-713x350-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/deadshot-600x295-1.jpg 600w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/p>\n<p><b>Here are the 44 best bodyweight exercises you can do to build muscle and burn fat, no gym required!\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">These are the exact exercises we start our <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">coaching clients<\/a> on, and many perform them from their house or apartment.<\/span><\/p>\n<p><strong>In a hurry? Sign-up for our <span style=\"text-decoration: underline;\">free weekly newsletter<\/span> and we&#8217;ll send you PDFs of our &#8220;Work Out at Home&#8221; guides!<\/strong><\/p>\n<p><b>\t<a target=\"_blank\" href=\"https:\/\/www.nerdfitness.com\/at-home-newsletter\/\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button red\"><br \/>\n\t\t\tDownload our Free Home Workout Guides!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/b><\/p>\n<p><strong>We\u2019ve organized the exercises in today&#8217;s guide by major muscle groups (click to jump to those movements):<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><a href=\"#lower_bodyweight_exercises\"><span style=\"font-weight: 400;\">The 11 Best Lower-Body Exercises<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#upper_push_bodyweight_exercises\"><span style=\"font-weight: 400;\">The 8 Best Upper-Body &#8211; Push Exercises<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#upper_pull_bodyweight_exercises\"><span style=\"font-weight: 400;\">The 7 Best Upper-Body &#8211; Pull Exercises<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#core_bodyweight_exercises\"><span style=\"font-weight: 400;\">The <\/span><\/a><a href=\"#core_bodyweight_exercises\">11 Best Core Exercises<\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#full_body_bodyweight_exercises\"><span style=\"font-weight: 400;\">5 Full-Body Exercises (Dynamic Movements)<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\"><a href=\"#bodyweight_exercises_workout\"><span style=\"font-weight: 400;\">How to Build a Bodyweight Workout<\/span><\/a><\/li>\n<\/ul>\n<p><strong>Plus, we\u2019ll pull it all together at the end so you can create a complete bodyweight workout routine!<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Alright, let\u2019s get to it.<\/span><\/p>\n<p><span id=\"more-3622723\"><\/span><\/p>\n<h2><strong><a name=\"lower_bodyweight_exercises\"><\/a>The 11 Best Lower-Body Bodyweight Exercises<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3617641\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg\" alt=\"Buddha isn&#039;t trying to lose weight. But he&#039;s also zen about you trying to.\" width=\"770\" height=\"323\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1.jpg 2048w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-300x126-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-768x322-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-713x299-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-buddha-1-600x252-1.jpg 600w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/p>\n<p><b>You don\u2019t need the gym for \u201cleg day.\u201d Do the following wherever!\u00a0<\/b><\/p>\n<h3><b>#1) ASSISTED BODYWEIGHT SQUAT:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584781\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/Nerd-fitness-assisted-bodyweight-squat.gif\" alt=\"Doing assisted bodyweight squats is a great step towards regular bodyweight squats\" width=\"480\" height=\"270\" \/><\/p>\n<p>(Perfect if you can\u2019t do regular bodyweight squats).<\/p>\n<h3><b>#2) BODYWEIGHT SQUAT:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584779\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF-bodyweight-squat.gif\" alt=\"Do a proper bodyweight squat to work out your legs\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>If you want even more instruction, here&#8217;s how to do a <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper bodyweight squat:<\/a><\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Bodyweight Squat | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/cB0cOX7gePg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#3) <b>ASSISTED PISTOL SQUAT:<\/b><\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3595104\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-one-legged-squat.gif\" alt=\"A small stool can help when you first start doing one legged squats!\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>#4) PISTOL SQUAT:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3594768\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/pistol-squat.gif\" alt=\"The one legged &quot;pistol&quot; squat is a great advanced bodyweight movement.\" width=\"476\" height=\"268\" \/><\/p>\n<h3><strong>#5) SUPPORTED LUNGES:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584782\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/assisted-lunge.gif\" alt=\"Do the assisted lunge until you can do regular lunges\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#6) REGULAR LUNGES:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584786\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lunges-nerd-fitness-kraken.gif\" alt=\"Do Lunges to strengthen your legs for the beginner bodyweight exercises!\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>We have a guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-lunge\/\" target=\"_blank\" rel=\"noopener\">how to do lunges<\/a> with proper form for you too.<\/strong><\/p>\n<h3><strong>#7) SINGLE-LEG DEADLIFT:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622874\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/single-leg-deadlift.gif\" alt=\"Doing a deadlift on one lef is a great way lower body bodyweight exercise. \" width=\"482\" height=\"271\" \/><\/p>\n<h3><strong>#8) HIP BRIDGE:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3622875\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/05\/hip-bridge.gif\" alt=\"Raising your hips of the floor, like so, is how you do the bridge bodyweight exercise. \" width=\"398\" height=\"224\" \/><\/p>\n<h3><strong>#9) CALF RAISE:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3622896\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/calf-raises.gif\" alt=\"Just stand on a step, raise your heel , then lower.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#10) STEP UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622897\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/step-up.gif\" alt=\"This exercise really is as simple as stepping up and down a box or small secure stool. \" width=\"478\" height=\"268\" \/><\/p>\n<h3><strong>#11) BOX JUMP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622899\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/box-jump.gif\" alt=\"Be careful on your box jump! But it is a bodyweight exercise. \" width=\"470\" height=\"264\" \/><\/p>\n<h2><strong><a name=\"upper_push_bodyweight_exercises\"><\/a>The 8 Best Push Bodyweight Exercises<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3576035\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg\" alt=\"These LEGO characters are on a mission to grow some muscle.\" width=\"713\" height=\"400\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/army-LEGO-push-ups-600x337-1.jpg 600w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Let&#8217;s walk you through the best bodyweight exercises to train your push muscles. <\/strong>We&#8217;ll more or less progress in difficulty as we go.<\/p>\n<h3><strong>#1) KNEE PUSH-UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583789\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-push-up.gif\" alt=\"Knee push-ups like this are a great way to progress to a regular push-up!\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#2) ELEVATED PUSH-UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584778\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/elevated-push-up.gif\" alt=\"Do elevated push-ups to work up to regular push-ups\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#3) PUSH-UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3583748\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/push-up.gif\" alt=\"This gif shows Staci doing a push-up in perfect form.\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>We have a whole article on how to\u00a0<a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">do<\/a><a href=\"https:\/\/www.nerdfitness.com\/blog\/proper-push-up\/\" target=\"_blank\" rel=\"noopener noreferrer\"> a proper push-up<\/a>,<\/strong> but we also cover it extensively in this 5-minute video<strong>:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Do a Proper Push Up (mistakes to avoid!)| Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/8V-ZUMvQKr0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#4) DECLINE PUSH-UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594845\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/decline-push-up.gif\" alt=\"Decline push-ups like this are a great way to progress your bodyweight exercises.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#5) SIDE-TO-SIDE PUSH-UP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622900\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/side-to-side-push-up.gif\" alt=\"Steve showing you how to do a side-to-side push up.\" width=\"479\" height=\"270\" \/><\/p>\n<h3><strong>#6) ASSISTED DIP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594813\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/12\/assisted-dips.gif\" alt=\"A resistance band is a great way to get started with this bodyweight exercise.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>With a <a href=\"https:\/\/amzn.to\/2YHyYRi\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a>, you can start performing assisted dips. <\/b>A great exercise while you build up strength for normal dips.<\/p>\n<h3><strong>#7) DIP:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594828\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/dips.gif\" alt=\"Bodyweight dips are a great exercise to include in an advanced circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Here&#8217;s <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-perfect-dip-no-tobacco-required\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to do a proper bodyweight dip<\/a> if you&#8217;d like a step-by-step guide.<\/p>\n<h3><strong>#8) HANDSTAND (WALL WALK):<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615817\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/wall-walk-1.gif\" alt=\"The wall walk will help you build strength for a handstand. Be careful here.\" width=\"447\" height=\"252\" \/><\/p>\n<p><strong>The wall walk is a great exercise as you <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">progress into a full handstand<\/a>.<\/strong> If you&#8217;re a complete newbie to turning upside down, check out our guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">Get Your First Handstand<\/a>&#8221; for a full tutorial.<\/p>\n<p>Just make sure you take it slow with your handstand and don&#8217;t be an &#8220;Overeager Beaver,&#8221; a label we define in our guide &#8220;<em>15 Mistakes That Newbies Make When Trying to Get Healthy<\/em>.&#8221;<\/p>\n<p><strong>Download it and the rest of our guides for free when you sign-up for our weekly newsletter!<\/strong><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta shortcode-form-12 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\">Get your Nerd Fitness Starter Kit<\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>The 15 mistakes you don\u2019t want to make.<\/li>\n<li>Full guide to the most effective diet and why it works.<\/li>\n<li>Complete and track your first workout today, no gym required.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/?\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3622723\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.208.124.17\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-28 23:37:31\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Level Up!\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><strong><a name=\"upper_pull_bodyweight_exercises\"><\/a>The 8 Best Pull Bodyweight Exercises<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3622744\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-1.jpg\" alt=\"One arm pull-ups would be a great bodyweight exercise, but let&#039;s start you off with something easier.\" width=\"767\" height=\"306\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-1.jpg 767w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-300x120-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-713x284-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/lego-bodyweight-lift-600x239-1.jpg 600w\" sizes=\"(max-width: 767px) 100vw, 767px\" \/><\/p>\n<p><strong>Don&#8217;t neglect your pull muscles when creating your bodyweight workout. <\/strong>Here are the top 7 to include:<\/p>\n<h3><strong>#1) <\/strong><b>INVERTED BODYWEIGHT ROW (HIGH):<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585386\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/staci-incline-inverted-row-1.gif\" alt=\"A bodyweight row like this is a great &quot;pull&quot; exercise you can while building up strength for pull-ups. \" width=\"480\" height=\"270\" \/><\/p>\n<p><b>An <a href=\"https:\/\/www.nerdfitness.com\/blog\/inverted-row-are-you-missing-out-on-this-great-exercise\/\" target=\"_blank\" rel=\"noopener noreferrer\">inverted bodyweight<\/a> row can be a great \u201cpull\u201d exercise if you can\u2019t do a pull-up yet, or if you don\u2019t have a proper pull-up bar nearby. <\/b>Because a good sturdy table can be used for inverted rows:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Bodyweight Row | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/OYUxXMGVuuU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Alternatively, you could do doorframe rows if your table seems sketchy:<\/p>\n<p><img loading=\"lazy\" class=\"lazy wp-image-3755763 aligncenter lazy-loaded\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/doorway-row.gif\" alt=\"Coach Jim showing you the doorway bodyweight row\" width=\"480\" height=\"270\" data-lazy-type=\"image\" data-lazy-src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/doorway-row.gif\" \/><\/p>\n<h3><strong>#2) <\/strong><b>INVERTED BODYWEIGHT ROW (LOW):<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585387\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/staci-bodyweight-row-1.gif\" alt=\"As you get lower, like this, the row will be harder to do. Great way to progress into a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<p>Once you get comfortable doing an inverted bodyweight row, try going lower to increase the difficulty.<\/p>\n<p><em>You can check out <a href=\"https:\/\/www.nerdfitness.com\/blog\/pull-up-alternatives\/\" target=\"_blank\" rel=\"noopener noreferrer\">The 5 Best Pull-up Alternatives<\/a> for more ideas on how to perform rows, including how to build your own station:<\/em><\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3831702\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/row_dowel.gif\" alt=\"This gif shows Jim doing a row on chairs\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#3) <\/strong><b>BAR HANG:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3622911\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/bar-hang.gif\" alt=\"Staci showing you the simple yet effective bar hang.\" width=\"477\" height=\"269\" \/><\/p>\n<h3><b>#4) ASSISTED PULL-UPS (WITH BAND):<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585413\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/assisted-pull-up-staci.gif\" alt=\"Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>A <a href=\"https:\/\/amzn.to\/2YHyYRi\" target=\"_blank\" rel=\"noopener noreferrer\">resistance band<\/a> is a great tool to help build strength for proper pull-ups. <\/b><span style=\"font-weight: 400;\">It&#8217;s part of our arsenal for <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting your first pull-up<\/a>.<\/span><\/p>\n<h3><strong>#5) ASSISTED PULL-UPS (WITH BOX):<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585412\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/assisted-pull-up.gif\" alt=\"A box can be used instead of a chair for a pull-up.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><b>#6) NEGATIVE PULL-UPS:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585415\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/negative-pull-up.gif\" alt=\"Staci jumping up to do a negative pull-up., a great movement until you can bring regular pull-ups into your circuit.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Once you feel confident enough that you can do assisted pull-ups and support MOST of your own weight, start looking into negative pull-ups. <\/b><\/p>\n<p>Jump and hold yourself above the bar, and then slowly, under control, lower yourself to the \u2018starting position\u2019 of a pull-up.<\/p>\n<p>Then repeat!<\/p>\n<p>This is a great way to build up enough strength to eventually <a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">get your first pull-up<\/a>.<\/p>\n<h3><b>#7) PULL-UP:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585416\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/pull-up-staci.gif\" alt=\"A pull-up would be considered an advanced bodyweight movement, great for including in your at home training.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>We have a full guide on <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-do-a-proper-pull-up-and-why-you-need-to-do-them\/\" target=\"_blank\" rel=\"noopener noreferrer\">proper pull-up form<\/a> so you can hone in your technique.<\/b><\/p>\n<h3><b>#8) CHIN-UPS:<\/b><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3585418\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/11\/chin-up-staci.gif\" alt=\"A chin-up is a pull-up, but with your hands facing towards you.\" width=\"480\" height=\"270\" \/><\/p>\n<p><b>Much like a pull-up, but with your palms facing toward you.<\/b><\/p>\n<p>Here\u2019s a video going over proper pull-up and chin-up form:<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"How to Do a Proper Pull Up | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/IwlDSQx5u3A?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p>Don&#8217;t have enough strength yet to hoist yourself up? No problem.<\/p>\n<p>Download our guide,\u00a0<span style=\"text-decoration: underline;\"><strong>Strength Training 101: Everything You Need to Know<\/strong><\/span>, for an exact plan of attack to start growing strong today:<\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/?\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3622723\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.208.124.17\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-28 23:37:31\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<h2><strong><a name=\"core_bodyweight_exercises\"><\/a>The 12 Best Core Bodyweight Exercises<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3812158\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg\" alt=\"Yep, clearly this boxer&#039;s jump rope skills lead him to victory.\" width=\"665\" height=\"342\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer.jpg 2041w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-300x154-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-713x367-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-768x395-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-1536x790-1.jpg 1536w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/lego-boxer-600x309-1.jpg 600w\" sizes=\"(max-width: 665px) 100vw, 665px\" \/><\/p>\n<p><strong>Our next stop on building a bodyweight workout finds us at the core. <\/strong>Here are the 10 best exercises to include:<\/p>\n<h3><strong>#1) REVERSE CRUNCH:<\/strong><\/h3>\n<p><strong><img loading=\"lazy\" class=\"aligncenter wp-image-3623145\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/reverse-crunch.gif\" alt=\"The reverse crunch is a great way to engage your core during your bodyweight workout.\" width=\"480\" height=\"270\" \/><\/strong><\/p>\n<h3><strong>#2) KNEE-PLANK:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594852\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/knee-plank.gif\" alt=\"If you can&#039;t do a normal plank, start with doing them on your knees until you can advance.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#3) PLANK:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594853\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/10\/staci-plank.gif\" alt=\"The plank is a great bodyweight exercise to engage your core muscles.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#4) SIDE PLANK:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3594864\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/side-plank.gif\" alt=\"Doing a plank on your side is a great way to progressive this bodyweight movement.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#5) HIP BRIDGE HOLD:<\/strong><\/h3>\n<p>\n<iframe loading=\"lazy\" title=\"Hip Bridges\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/WidoSN37u18?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>#6) HANGING KNEE TUCK:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623147\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hang-knee-tuck.gif\" alt=\"Much like the standing knee tuck, but utilizing a pull-up bar.\" width=\"481\" height=\"271\" \/><\/p>\n<h3><strong>#7) JUMPING KNEE TUCK:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623160\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/jumping-knee-tuck.gif\" alt=\"If you have good jumping abilities, you can try the knee jump in the air. \" width=\"479\" height=\"270\" \/><\/p>\n<h3><strong>#8) HOLLOW BODY HOLD:<\/strong><\/h3>\n<p><strong>The hollow body is one of the best ways to engage the midsection and stabilize the body. <\/strong>We utilize the hollow body exercise as part of our strategy for <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-handstands\/\" target=\"_blank\" rel=\"noopener noreferrer\">getting your first handstand<\/a>.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3615795\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3.png\" alt=\"The hollow body is a great exercise to practice doing a handstand.\" width=\"506\" height=\"246\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3.png 506w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-3-300x146-1.png 300w\" sizes=\"(max-width: 506px) 100vw, 506px\" \/><\/p>\n<p>Once you get comfortable holding the position, try&#8230;<\/p>\n<h3><strong>#9) HOLLOW BODY ROCKING:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3615802\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/hollow-body-2.gif\" alt=\"Extending your arms will up the difficulty of this handstand workout.\" width=\"480\" height=\"271\" \/><\/p>\n<h3><strong>#10) KNEES TO ELBOWS:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623200\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/elbow-to-knee.gif\" alt=\"If you have a bar to hang from, you can try this core bodyweight exercise.\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#11) TOES TO BAR:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623211\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/toes-to-bar.gif\" alt=\"This is an advanced move, but is a great core bodyweight exercise.\" width=\"480\" height=\"271\" \/><\/p>\n<h3><strong>#12) GOOD MORNING:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3966299\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/64-Good-Mornings.gif\" alt=\"\" width=\"480\" height=\"270\" \/><\/p>\n<p><strong>Catch our guide &#8220;<em><a href=\"https:\/\/www.nerdfitness.com\/blog\/the-ultimate-guide-for-the-best-core-exercises-how-to-strengthen-your-core\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Strengthen Your Core<\/a><\/em>&#8221; for even more exercise ideas!<\/strong><\/p>\n<h2><strong><a name=\"full_body_bodyweight_exercises\"><\/a>5 Dynamic Body weight Exercises (Full Body)<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3596307\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman.jpg\" alt=\"Batman does bodyweight training during the day, At night he&#039;s fighting crime, or jumping out of cakes.\" width=\"730\" height=\"410\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman.jpg 2000w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-300x168-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-768x431-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-713x400-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/LEGO-Batman-600x337-1.jpg 600w\" sizes=\"(max-width: 730px) 100vw, 730px\" \/><\/p>\n<p><strong>Next, we&#8217;ll cover some dynamic full-body exercises to get your heart rate roaring during your workout.<\/strong><\/p>\n<h3><strong>#1) WALKING JACKS:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584798\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/walking-jacks-bodyweight-exercise.gif\" alt=\"Do walking jacks if you can&#039;t do jumping jacks!\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#2) JUMPING JACKS:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3584801\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/jumping-jacks-bodyweight-exercise.gif\" alt=\"Jumping Jacks are a great cardiovascular bodyweight exercise\" width=\"480\" height=\"270\" \/><\/p>\n<h3><strong>#3) STAR JACKS:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623235\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/star-jack.gif\" alt=\"If you start in a crouch you&#039;ll turn your jumping jack into a star jack!\" width=\"392\" height=\"309\" \/><\/p>\n<h3><strong>#4) BURPEES:<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-3623289\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/04\/burpee.gif\" alt=\"The infamous burpee bodyweight exercise!\" width=\"479\" height=\"268\" \/><\/p>\n<h3><strong>#5) BURPEES WITH PULL-UP (WHAA&#8230;):<\/strong><\/h3>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3623315\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/burpee-with-pull-up.gif\" alt=\"If you start mixing pull-ups with your burpees, you are rocking it!\" width=\"480\" height=\"270\" \/><\/p>\n<h2><strong><a name=\"bodyweight_exercises_workout\"><\/a>How to Build a Bodyweight Workout<\/strong><\/h2>\n<p><img loading=\"lazy\" class=\"aligncenter size-large wp-image-3581769\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-713x373-1.jpg\" alt=\"You don&#039;t need a gym to start strength training, as shown here. \" width=\"713\" height=\"373\" srcset=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-713x373-1.jpg 713w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-300x157-1.jpg 300w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-768x402-1.jpg 768w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training-600x314-1.jpg 600w, http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/01\/acrobat-strength-training.jpg 1920w\" sizes=\"(max-width: 713px) 100vw, 713px\" \/><\/p>\n<p><strong>Alright, it&#8217;s time to pull this whole guide together and <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\" target=\"_blank\" rel=\"noopener noreferrer\">build a bodyweight workout<\/a>!<\/strong><\/p>\n<p>We will pick a bodyweight exercise from each section:<\/p>\n<ul>\n<li><a href=\"#lower_bodyweight_exercises\">Lower Body<\/a><\/li>\n<li><a href=\"#upper_push_bodyweight_exercises\">Upper Body &#8211; Push<\/a><\/li>\n<li><a href=\"#upper_pull_bodyweight_exercises\">Upper Body &#8211; Pull<\/a><\/li>\n<li><a href=\"#core_bodyweight_exercises\">Core<\/a><\/li>\n<li><a href=\"#full_body_bodyweight_exercises\">Dynamic (Full Body)<\/a><\/li>\n<\/ul>\n<p>We&#8217;ll aim for 3 to 4 sets under each category for 8-12 reps.<\/p>\n<p>Plus, we&#8217;ll bookend the workout with a <a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">dynamic warm-up<\/a> (DON&#8217;T SKIP) and a <a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">post-workout stretch<\/a>.<\/p>\n<p><strong>Your warm-up can look like this:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Dynamic Warm-Up Exercises | Nerd Fitness\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/qQ96oXp5RTU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>Your post-workout stretch can look like this:<\/strong><\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Beginner Cool Down\" width=\"950\" height=\"713\" src=\"https:\/\/www.youtube.com\/embed\/PrWRkJD2P7I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<h3><strong>Example Bodyweight Workout:<\/strong><\/h3>\n<ol>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/warm-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Dynamic Warm-Up<\/a><\/li>\n<li><a href=\"https:\/\/youtu.be\/qQ96oXp5RTU?t=63\" target=\"_blank\" rel=\"noopener noreferrer\">Jumping Jacks<\/a>: 10 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101-how-to-squat-properly\/\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight Squats<\/a>: 10 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/my-7-favorite-push-up-variations-and-the-nf-push-up-challenge\/\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a>: 10 reps<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/do-a-pull-up\/\" target=\"_blank\" rel=\"noopener noreferrer\">Pull-ups<\/a>: 10 reps<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=37XhZDLWtJM\" target=\"_blank\" rel=\"noopener noreferrer\">Reverse Crunch<\/a>: 10 reps<\/li>\n<li>Repeat 2-6 two more times, for 3 <a href=\"https:\/\/www.nerdfitness.com\/blog\/circuit-training-build-some-muscles-burn-some-fat\/\" target=\"_blank\" rel=\"noopener noreferrer\">complete circuits<\/a>.<\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-stretch\/\" target=\"_blank\" rel=\"noopener noreferrer\">Post-workout stretch<\/a>.<\/li>\n<\/ol>\n<p>Boom!<\/p>\n<p>You now have a bodyweight workout you can do in your own home.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter size-full wp-image-3604351\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/06\/apes-dancing.gif\" alt=\"Let&#039;s start bodyweight training!\" width=\"480\" height=\"270\" \/><\/p>\n<p>You can mix and match from each category or progress to more difficult moves as you get stronger.<\/p>\n<p>Now, you don&#8217;t HAVE to do these exercises at home. You can even do them while exercising around the world, as I did!<\/p>\n<p>\n<iframe loading=\"lazy\" title=\"Exercising Around the World\" width=\"950\" height=\"534\" src=\"https:\/\/www.youtube.com\/embed\/Av5WivuFAzk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/p>\n<p><strong>If you want to learn all the fine details of building a workout, make sure you check out our extensive guide &#8220;<a href=\"https:\/\/www.nerdfitness.com\/blog\/how-to-build-your-own-workout-routine\/\">How to Build Your Own Workout Routine.<\/a>&#8220;<\/strong> It&#8217;ll walk you through creating a program of bodyweight exercises &#8211; or <a href=\"https:\/\/www.nerdfitness.com\/blog\/strength-training-101\/\" target=\"_blank\" rel=\"noopener noreferrer\">using weights<\/a> if you want to <a href=\"https:\/\/www.nerdfitness.com\/blog\/a-beginners-guide-to-the-gym-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\">train in a gym<\/a>.<\/p>\n<p>Don&#8217;t want to bother creating your own bodyweight workout? No problem, I have two options for you:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/beginner-body-weight-workout-burn-fat-build-muscle\/\" target=\"_blank\" rel=\"noopener noreferrer\">Beginner Bodyweight Workout<\/a><\/li>\n<li><a href=\"https:\/\/www.nerdfitness.com\/blog\/advanced-body-weight-workout-warning-this-will-kick-your-ass\/\" target=\"_blank\" rel=\"noopener noreferrer\">Advanced Bodyweight Workout<\/a><\/li>\n<\/ul>\n<p>Start at the <em><span style=\"text-decoration: underline;\">Beginner<\/span>\u00a0<\/em>workout and move onto the <span style=\"text-decoration: underline;\"><em>Advanced<\/em><\/span> when it becomes easy.<\/p>\n<p><span style=\"font-weight: 400;\"><b>This should help you get started with a bodyweight training routine. <\/b>But we hear frequently that people want MORE instruction, MORE guidance, and MORE workouts. <\/span><\/p>\n<p><b>If that\u2019s you, we have MULTIPLE options <\/b><b>to take the next step. Pick the option below that best aligns with your goals and timeline:<\/b><\/p>\n<p><b>1) If you want step-by-step guidance, a custom bodyweight training program that levels up as you get stronger, and a coach to keep you accountable, check out our killer <a href=\"https:\/\/www.nerdfitness.com\/coaching-overview-page\/\" target=\"_blank\" rel=\"noopener noreferrer\">1-on-1 coaching program<\/a>:<\/b><\/p>\n<p style=\"text-align: center;\"><span style=\"font-weight: 400;\">\t<a target=\"\" href=\"\/coaching-overview-page\" rel=\"noopener\"><br \/>\n\t\t<button class=\"cta-button yellow\"><br \/>\n\t\t\tOur coaching program changes lives. Learn how!\t\t<\/button><br \/>\n\t<\/a><br \/>\n<\/span><\/p>\n<p><b>2) If you want an exact blueprint for working out at home, check out NF Journey. <\/b>Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).<\/p>\n<p>Try your free trial right here:<\/p>\n<p style=\"text-align: center;\">\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup\" style=\"background: none; border: none;\">\n\t\t\t\t<a target=\"_blank\" href=\"https:\/\/click.nerdfitness.com\/8BxQ\/a0e2674e\" rel=\"noopener\"><br \/>\n\t\t\t\t\t<img class=\"desktop-show mobile-hide\" style=\"margin-left:auto; margin-right: auto;\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Desktop_V1A.jpg\" \/><br \/>\n\t\t\t\t\t<img class=\"desktop-hide mobile-show\" src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2022\/02\/NF_Journey_BodyweightWorkout_Mobile_v1A.jpg\" \/><br \/>\n\t\t\t\t<\/a>\n\t\t\t<\/div>\n<p><b>3) Join the Rebellion!<\/b><span style=\"font-weight: 400;\"> We need good people like you in our community, the Nerd Fitness Rebellion.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sign up in the box below to enlist and get our guide, <\/span><strong><span style=\"text-decoration: underline;\"><i>Strength Training 101: Everything You Need to Know<\/i><\/span><\/strong><span style=\"font-weight: 400;\">. It\u2019ll help you start incorporating these bodyweight moves into your training. <\/span><\/p>\n<div class=\"nf-in-post-signup-leadin\"><\/div>\n<div class=\"nf-in-post-signup one-column split yellow-cta strength-101 shortcode-form-13 \">\n<div class=\"nf-signup-intro\">\n<div><span style=\"font-weight:700\"><span class=\"pre\">Download our comprehensive guide<\/span> <span class=\"extra\">STRENGTH TRAINING 101!<\/span><\/span><\/div>\n<div class=\"nf-signup-benefit\">\n<ul>\n<li>Everything you need to know about getting strong.<\/li>\n<li>Workout routines for bodyweight AND weight training.<\/li>\n<li>How to find the right gym and train properly in one.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n<div class=\"nf-signup-form\"><img class=\"asset-image\" src=\"&gt;\" \/><\/p>\n<form accept-charset=\"UTF-8\" action=\"https:\/\/app.convertkit.com\/forms\/3351751\/subscriptions\" data-sv-form=\"3351751\" data-uid=\"7a45ac8ba2\" data-version=\"5\" class=\"infusion-form\" data-options=\"{&quot;settings&quot;:{&quot;after_subscribe&quot;:{&quot;action&quot;:&quot;redirect&quot;,&quot;success_message&quot;:&quot;Success! Now check your email to confirm your subscription.&quot;,&quot;redirect_url&quot;:&quot;https:\/\/www.nerdfitness.com\/one-last-step\/&quot;},&quot;analytics&quot;:{&quot;google&quot;:null,&quot;fathom&quot;:null,&quot;facebook&quot;:null,&quot;segment&quot;:null,&quot;pinterest&quot;:null,&quot;sparkloop&quot;:null,&quot;googletagmanager&quot;:null},&quot;modal&quot;:{&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;powered_by&quot;:{&quot;show&quot;:false,&quot;url&quot;:&quot;https:\/\/convertkit.com\/features\/forms?utm_campaign=poweredby&amp;utm_content=form&amp;utm_medium=referral&amp;utm_source=dynamic&quot;},&quot;recaptcha&quot;:{&quot;enabled&quot;:false},&quot;return_visitor&quot;:{&quot;action&quot;:&quot;show&quot;,&quot;custom_content&quot;:&quot;&quot;},&quot;slide_in&quot;:{&quot;display_in&quot;:&quot;bottom_right&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15},&quot;sticky_bar&quot;:{&quot;display_in&quot;:&quot;top&quot;,&quot;trigger&quot;:&quot;timer&quot;,&quot;scroll_percentage&quot;:null,&quot;timer&quot;:5,&quot;devices&quot;:&quot;all&quot;,&quot;show_once_every&quot;:15}},&quot;version&quot;:&quot;5&quot;}\" method=\"POST\" id=\"inf_form_12c97c001a652ac813119a536e4fb4a4\"><input name=\"inf_form_xid\" type=\"hidden\" value=\"12c97c001a652ac813119a536e4fb4a4\" \/><input name=\"inf_form_name\" type=\"hidden\" value=\"Plugin Signup\" \/><input name=\"infusionsoft_version\" type=\"hidden\" value=\"1.68.0.144\" \/><input class=\"infusion-field-input-container\" id=\"inf_field_Email\" name=\"email_address\" type=\"email\" required placeholder=\"Your Email\" \/><input name=\"null\" type=\"hidden\" value=\"null\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SiteSignupURL\" name=\"inf_custom_SiteSignupURL\" type=\"text\" value=\"http:\/\/www.nerdfitness.com\/blog\/feed\/?\" \/><input style=\"display:none;\" class=\"infusion-field-input-container\" id=\"inf_custom_SignupPostID\" name=\"inf_custom_SignupPostID\" type=\"text\" value=\"3622723\" \/>\t<input name=\"inf_custom_CoachingOriginURL\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOriginLandingPage\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_IPAddress\" type=\"hidden\" value=\"35.208.124.17\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastMedium\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastCampaign\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastSource\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastTerm\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CookieLastContent\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_CoachingOptinFormFilledDate\" type=\"hidden\" value=\"2023-01-28 23:37:31\" \/><br \/>\n\t<input name=\"inf_custom_infcustomcoachvariation\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookBrowserId\" type=\"hidden\" value=\"\" \/><br \/>\n\t<input name=\"inf_custom_FacebookClickId\" type=\"hidden\" value=\"\" \/><\/p>\n<div class=\"infusion-submit\">\t<input class=\"opt-in-submit button infusion-recaptcha\" id=\"recaptcha_12c97c001a652ac813119a536e4fb4a4\" type=\"submit\" value=\" Get it now\" \/><\/div>\n<\/form>\n<\/div>\n<\/div>\n<div class=\"clearme\"><\/div>\n<p><b>Alright, your turn: I\u2019d love to hear how your bodyweight training is going!<\/b><\/p>\n<p style=\"padding-left: 40px;\"><em>Did you make your own workout? <\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>Try one of ours? <\/em><\/p>\n<p style=\"padding-left: 40px;\"><em>Include different moves we didn&#8217;t cover today?<\/em><\/p>\n<p>Leave a comment below with your results or any questions you have on bodyweight training.<\/p>\n<p>For the Rebellion!<\/p>\n<p><strong>-Steve<\/strong><\/p>\n<p>###<\/p>\n<p>Photo source: <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/46279196781\/\" target=\"_blank\" rel=\"noopener noreferrer\">Deadshot<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/128161151@N08\/48348179836\">Laughing Budda<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/43322231@N07\/4652185729\" target=\"_blank\" rel=\"noopener noreferrer\">102, 103, 104<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/fourbrickstall\/47441941291\/in\/photostream\/\">hanging<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/bobsfever\/7188865879\/in\/photostream\/\" target=\"_blank\" rel=\"noopener noreferrer\">167\/366<\/a>, <a href=\"https:\/\/www.flickr.com\/photos\/98327290@N02\/42691214231\" target=\"_blank\" rel=\"noopener noreferrer\">Yeaaaah&#8230;. Surprise ladies!!<\/a>, <a href=\"https:\/\/pixabay.com\/illustrations\/acrobat-sunset-active-adventure-3626844\/\" target=\"_blank\" rel=\"noopener noreferrer\">acrobat<\/a><\/p>\n<p>The post <a href=\"https:\/\/www.nerdfitness.com\/blog\/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere\/\">The 44 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!<\/a> first appeared on <a href=\"https:\/\/www.nerdfitness.com\">Nerd Fitness<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Here are the 44 best bodyweight exercises you can do to build muscle and burn fat, no gym required!\u00a0 These are the exact exercises we start our coaching clients on, and many perform them from their house or apartment. In a hurry? Sign-up for our free weekly newsletter and we\u2019ll send you PDFs of our [\u2026]<br \/>\nThe post The 44 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere! first appeared on Nerd Fitness.<\/p>\n","protected":false},"author":1,"featured_media":10699,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10697"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=10697"}],"version-history":[{"count":3,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10697\/revisions"}],"predecessor-version":[{"id":10725,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/10697\/revisions\/10725"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/10699"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=10697"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=10697"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=10697"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}