Sans Matériel

Bear crawl

Full body · Intermediate

On all fours, knees off the floor, moving by crossing hand and opposite foot: the whole body works, in coordination.

Wall handstand push-ups

Push · Advanced

Body upside down against a wall, hands on the floor: pushing your whole weight vertically, above your head.

Superman push-ups

Push · Advanced

Your whole body leaves the floor: arms extended in front, legs extended behind, then a soft-elbow landing under your full weight.

One-arm push-ups

Push · Advanced

One arm pushing almost your whole body weight, the other hand in your back: as much an anti-rotation bracing exercise as a strength exercise.

Clapping push-ups

Push · Advanced

The explosive push-up: push hard enough to lift your hands off the floor, clap them together in the air, then land with soft elbows.

Pseudo-planche push-ups

Push · Advanced

Hands walked back toward your hips, shoulders ahead of your hands: the classic push-up made far harder by the lean alone.

Assisted single-leg squat

Legs · Advanced

On one leg, one hand resting lightly for balance: the controlled descent that builds thigh and glute strength, one side at a time.

Pike push-ups

Push · Intermediate to advanced

Hips high in an inverted V, head lowering between your hands: the near-vertical push that works your shoulders, before the handstand.

Archer push-ups

Push · Advanced

Hands very wide, your body shifts: one arm pushes almost alone, the other stays straight like the archer's bow. The step before one-arm push-ups.

Hindu push-ups

Push · Intermediate to advanced

The wave push-up: your body dives, glides forward and rises with your chest open. Shoulder strength and back mobility in the same movement.

Spider-man push-ups

Push · Intermediate

The classic push-up, plus a knee that drives toward the elbow on every descent: your chest pushes, your obliques hold the pelvis.

Feet-elevated push-ups

Push · Intermediate

Feet on a chair, the push-up becomes an inclined plank: more load on your shoulders and upper chest.

Lateral raises

Shoulders · Beginner

Lying on your side, raise your straight arm toward the ceiling: the side of your shoulder at work, with only the weight of your arm, no equipment.

Diamond push-ups

Push · Intermediate

Hands joined under your chest, in a diamond: the push-up variation that puts the back of your arms first, no equipment.

Leg raises

Core · Intermediate

Lying on your back, lower your legs slowly without your back arching: the lower belly at work, under control.

Burpees

Full body · Advanced

The complete movement: crouch, plank, return and jump chained together. Very demanding, with a step-by-step version to work up to it, no equipment.

Jump squat

Legs · Intermediate

The squat finished with a short jump: leg power, and above all the art of landing softly, knees in line, no equipment.

Russian twist

Abs · Beginner

Sitting on the floor, turn your torso from one side to the other: the sides of your core at work, feet on the floor to start, no equipment.

Bird dog

Core · Beginner

On all fours, reach one arm and the opposite leg out without your back moving: core and back stability, no equipment.

Side-to-side push-ups

Push · Intermediate

From a classic push-up, lower toward one arm then the other: one side pushes hard while the other helps, no equipment.

Dead bug

Core · Beginner

Lying on your back, lower one arm and the opposite leg without your back arching: core work under control, no equipment.

Jumping jacks

Full body · Beginner

The simple movement that raises your heart rate: legs moving apart, arms rising, with a no-jump version for sensitive joints, no equipment.

Sit-up

Abs · Beginner

Lying on your back, rise to a sitting position and lower yourself slowly: the getting-up movement, trained, no equipment.

Wall sit

Legs · Beginner

Back to the wall, knees at a right angle, and you hold: the thighs work without moving, no equipment.

Mountain climbers

Core · Intermediate

In a plank, one knee after the other toward your chest: a core that holds while your legs move, and breathing that works.

Single-leg deadlift

Legs · Intermediate

On one leg, torso hinging and free leg extending behind you: the hip hinge, the back of the thighs, the glutes and your balance.

Step-ups on a chair

Legs · Intermediate

One foot on a sturdy chair, you step up one leg at a time: thighs, glutes and balance, the stair climbing motion made harder.

Back extension

Back · Beginner

Lying on your stomach, lift your chest off the floor: lower back work, the other half of the abs, no equipment.

Side plank

Core · Beginner

The side plank: on one forearm, body in a straight line. The sides of your core and your balance, the front plank's other half.

Knee push-ups

Push · Beginner

The real in-between step: knees on the floor, less weight to push, and the same upper-body work as on the floor.

Glute bridge

Legs · Beginner

Lying on your back, push your hips up: the basic exercise to wake up your glutes, gentle on the back and the knees.

Calf raises

Legs · Beginner

Rising onto the balls of your feet to strengthen your calves: simple, no equipment, and more useful in daily life than you would think.

Chair dips

Push · Intermediate

The go-to exercise for the back of the arms, with a simple chair: hands behind you, the body lowering and rising.

Bulgarian split squats

Legs · Advanced

The demanding take on lunges: the back foot up on a chair, nearly all the weight on one leg.

Lunges

Legs · Intermediate

One leg at a time: thighs and glutes, with balance thrown in. The squat's partner, no equipment.

Plank

Core · Beginner

Le gainage de base : sur les avant-bras, le corps en ligne droite. Un tronc solide, sans matériel.

Table rows

Pull · Intermediate

Le tirage de base sans matériel : sous une table, tire ta poitrine jusqu’au bord. Le dos et les bras, en complément des pompes.

Incline push-ups

Push · Beginner

The starting variation: hands on a support, less weight to push. The height of the support sets the difficulty.

Squat

Legs · Beginner

The basic leg movement: sitting down and standing back up. Thighs and glutes, heels on the floor, back straight.

Classic push-ups

Push · Intermediate

The basic pushing movement: chest, triceps and shoulders. Hands under the shoulders, body in a straight line, chest coming down close to the floor without touching it.