Skip to content

Workouts Exercises Muscles Build Pro App

Workouts Exercises Muscles Build Pro App

No-equipment exercises

30 moves. Tap one for the coach video and steps.

Build a workout

Bodyweight squatQuads · GlutesNo equipment · Easier
Jump squatQuads · GlutesNo equipment · Harder
Wall sitQuadsNo equipment · Moderate
Reverse lungeQuads · GlutesNo equipment · Moderate
Step-upQuads · GlutesNo equipment · Moderate
Glute bridgeGlutesNo equipment · Easier
Single-leg glute bridgeGlutesNo equipment · Moderate
Donkey kickGlutesNo equipment · Easier
ClamshellGlutesNo equipment · Easier
Calf raiseCalvesNo equipment · Easier
Bent-knee calf raiseCalvesNo equipment · Easier
Push-upChest · TricepsNo equipment · Moderate
Knee push-upChest · TricepsNo equipment · Easier
Incline push-upChest · TricepsNo equipment · Easier
Pike push-upShoulders · TricepsNo equipment · Harder
PlankAbsNo equipment · Easier
Bear plankAbsNo equipment · Moderate
Side plankAbsNo equipment · Moderate
Mountain climberAbsNo equipment · Moderate
Dead bugAbsNo equipment · Easier
CrunchAbsNo equipment · Easier
Bicycle crunchAbsNo equipment · Moderate
Lying leg raiseAbsNo equipment · Moderate
Russian twistAbsNo equipment · Moderate
Bird dogLower back · AbsNo equipment · Easier
Superman holdLower backNo equipment · Easier
Hip hinge reachLower backNo equipment · Easier
BurpeeQuads · ChestNo equipment · Harder
Jumping jackCalvesNo equipment · Easier
High kneesQuadsNo equipment · Moderate

Equipment
Privacy
Consumer health privacy
Terms
Support
Manual
Delete account

© 2026 Soft Flourish

Do Not Sell or Share My Personal Information·