Movviva exercise collection

Bodyweight exercises that can keep progressing

Bodyweight training becomes useful when the movement can scale with your current ability instead of staying fixed forever.

How to use this collection: Build around pushes, squats or lunges, hip-dominant movements, core work, and available pulling options. Progress with leverage, range of motion, repetitions, control, and harder approved variations.

How to choose

Choose variations that allow controlled, repeatable repetitions.
Use a chair, bench, wall, or pull-up bar when it creates a better progression.
Track the exact variation so improvement remains measurable.

24 exercises to explore

Open any movement for form cues, common mistakes, muscles worked, equipment, and related substitutions.

push

Push-Up

Bodyweight

lunge

Split Squat

Bodyweight and Dumbbell

hinge

Standing Calf Raise

Bodyweight, Dumbbell, and Machine

lunge

Lateral Lunge

Bodyweight and Dumbbell

lunge

Reverse Lunge

Bodyweight and Dumbbell

balance

Tandem / Line Walk

Bodyweight

balance

Single-Leg Stance (Progressions)

Bodyweight

core

Bird Dog

Bodyweight and Exercise mat

lunge

Cossack Squat

Bodyweight and Dumbbell

push

Decline Push-Up

Bodyweight and Exercise mat

push

Push-Up (Knees)

Bodyweight and Exercise mat

lunge

Sit-to-Stand (Chair)

Bodyweight and Exercise mat

squat

Wall Sit

Bodyweight and Exercise mat

lunge

Curtsy Lunge

Bodyweight

strength

Bear Crawl

Bodyweight

push

Close Grip Push Up

Bodyweight

push

Diamond Push Up

Bodyweight

push

Pike Push Up

Bodyweight

push

Push Up Plus

Bodyweight

accessory

Clamshell

Bodyweight

hinge

Fire Hydrant

Bodyweight

hinge

Frog Pump

Bodyweight

hinge

Glute Bridge March

Bodyweight

hinge

Single Leg Glute Bridge

Bodyweight

Build the exercises into a plan

No-equipment strength training: what actually works?Movviva training guide Can you build muscle at home?Movviva training guide Progressive overload for beginnersMovviva training guide

Explore another collection: Dumbbell exercises for a balanced workout · Resistance band exercises for home and travel · Leg exercises by movement pattern · Back exercises for horizontal and vertical pulling

Turn bodyweight exercises that can keep progressing into a coherent week.

Movviva builds strength, mobility, and conditioning around your goal, schedule, equipment, and completed training—then gives you the next workout with guided targets and smart swaps.

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