The “44 Bodyweight Exercises” Game For Men & Women

Written By: Todd Kuslikis
March 03, 2014

Two of my favorite bodyweight videos are 44 Best Bodyweight Exercises by Tee Major and 44 Best Bodyweight Exercises for Women by Leigh Lowry.

I have been in the “bodyweight” space for a while and even I learned several new exercises after watching these videos.

These videos inspired me to create the 44 Bodyweight Exercises Game so that you can incorporate these super challenging and effective bodyweight exercises into your own workout routine.

But before we get into that I’d like to give props to both Tee and Leigh because they have put these fine videos together.

Tee Major is a military fitness expert that has actually written a guest post for SOA before. He wrote an article called “How To Smash The Military Fitness Test“.

More Info On Tee Major:
TeeMajor.com
Tee Major on Youtube
Tee Major on Facebook

I don’t know much about Leigh Lowry but I do know she is super astute when it comes to bodyweight fitness.

More Info On Leigh Lowry:
Leigh Lowry on Youtube

The 44 Bodyweight Exercises Game

This game is played similar to War with playing cards. In War, you play with one other person and each person lays down a card. The person with the higher card wins the trick.

In the 44 Bodyweight Exercises Game, you’ll also have a set of cards (see below). However, instead of just laying down the card you have to actually do the exercise. The person that can do more reps of the exercise on their card wins the other person’s card.

In War, you play until someone has all the cards. In this game, you play for a certain period of time. I recommend 20 or 30 minutes depending on the amount of time that you have and the level of workout you want to get in.

What if you can’t do any reps?

Some of the exercises are super difficult (especially Tee’s – Thanks a lot dude!). Feel free to remove any exercises that either you or your partner can’t do. However, make sure both decks are even with the exact same cards.

Below you’ll also find links to the portion of the video that shows you how to do the exercise.

Have fun!

 

44 Bodyweight Exercises Game For Men <== Download the Cards

Tee Major’s 44 Best Bodyweight Exercises

Mountain Climbers

Muscles Worked: Shoulders, Triceps, Abs/Core, Hip Flexors

Difficulty Level: 2

YouTube Link

Dragon Walk

Muscles Worked: Chest, Triceps

Difficulty Level: 3

YouTube Link

Jumping Lunges

Muscles Worked: Quads, Hams

Difficulty Level: 2

YouTube Link

Pike Roll Out

Muscles Worked: Shoulders, Triceps, Core

Difficulty Level: 3

YouTube Link

Burpees

Muscles Worked: Whole Body

Difficulty Level: 3

YouTube Link

Hanging Knee To Elbow

Muscles Worked: Biceps, Abs

Difficulty Level: 3

YouTube Link

Frozen V Sit

Muscles Worked: Abs

Difficulty Level: 2

YouTube Link

Spiderman Push Up

Muscles Worked: Chest, Tricep

Difficulty Level: 3

YouTube Link

Single Leg Burpees

Muscles Worked: Whole Body

Difficulty Level: 4

YouTube Link

Hindu Push Ups

Muscles Worked: Whole Body

Difficulty Level: 3

YouTube Link

Diamond Push Ups

Muscles Worked: Chest, Triceps

Difficulty Level: 3

YouTube Link

Lawnmower Extension

Muscles Worked: Obliques, Biceps, Back

Difficulty Level: 3

YouTube Link

Archer Push Up

Muscles Worked: Chest

Difficulty Level: 3

YouTube Link

Fingertip Push Up

Muscles Worked: Chest, Hand

Difficulty Level: 3

YouTube Link

Hanging Leg Raise

Muscles Worked: Biceps, Abs

Difficulty Level: 3

YouTube Link

Clapping Push Up

Muscles Worked: Chest

Difficulty Level: 3

YouTube Link

Single Leg Box Jump

Muscles Worked: Glutes, Quads, Calves

Difficulty Level: 3

YouTube Link

Chest Tap Push Up

Muscles Worked: Chest

Difficulty Level: 3

YouTube Link

Archer Pull Up

Muscles Worked: Back

Difficulty Level: 3

YouTube Link

Clap Pull Up

Muscles Worked: Back

Difficulty Level: 5

YouTube Link

Crucifix Push Up

Muscles Worked: Chest

Difficulty Level: 4

YouTube Link

Hanging Wipers

Muscles Worked: Biceps, Core

Difficulty Level: 3

YouTube Link

Hanging Leg Raise to Lever

Muscles Worked: Biceps, Back, Abs

Difficulty Level: 4

YouTube Link

One Arm Hanging Leg Lifts

Muscles Worked: Bicep, Back, Abs

Difficulty Level: 4

YouTube Link

Pistol Squat

Muscles Worked: Quads, Glutes

Difficulty Level: 3

YouTube Link

L Seat

Muscles Worked: Triceps, Abs, Hip Flexors

Difficulty Level: 3

YouTube Link

Muay Thai Push Ups

Muscles Worked: Chest

Difficulty Level: 5

YouTube Link

Dragon Flags

Muscles Worked: Abs

Difficulty Level: 4

YouTube Link

Ab Crunch Shredder Dips

Muscles Worked: Biceps, Abs

Difficulty Level: 3

YouTube Link

Triple Clap Push Ups

Muscles Worked: Chest

Difficulty Level: 5

YouTube Link

Lalanne Push Ups

Muscles Worked: Whole Body

Difficulty Level: 5

YouTube Link

Muscle Ups

Muscles Worked: Back, Biceps, Chest, Triceps

Difficulty Level: 4

YouTube Link

Standing Ab Wheel Out

Muscles Worked: Abs, Triceps, Back

Difficulty Level: 5

YouTube Link

Bodyweight Tricep Extension

Muscles Worked: Triceps

Difficulty Level: 3

YouTube Link

One Arm Push Up

Muscles Worked: Chest, Tricep

Difficulty Level: 5

YouTube Link

One Arm, One Leg Push Up

Muscles Worked: Chest, Tricep

Difficulty Level: 5

YouTube Link

Thigh Slap Push Ups

Muscles Worked: Chest and Whole Body

Difficulty Level: 5

YouTube Link

Aztec Push Ups

Muscles Worked: Chest and Whole Body

Difficulty Level: 5

YouTube Link

Superman Push ups

Muscles Worked: Whole Body

Difficulty Level: 4

YouTube Link

Hannibal for King Leg Flutters for Men

Muscles Worked: Biceps, Back, Abs

Difficulty Level: 5

YouTube Link

One Handed Clap Push Ups

Muscles Worked: Chest

Difficulty Level: 5

YouTube Link

Back Flip Burpees

Muscles Worked: Whole Body

Difficulty Level: 5

YouTube Link

360 Push Ups

Muscles Worked: Whole Body

Difficulty Level: 5

YouTube Link

 

***

 

44 Bodyweight Exercises Game for Women <== Download the Cards

Leigh Lowry’s 44 Best Bodyweight Exercises

Hanging Crunches

Muscles Worked: Biceps, Abs

Difficulty Level: 2

YouTube Link

Single-Leg Deadlift

Muscles Worked: Hamstring, Glutes, Erector Spinae

Difficulty Level: 1

YouTube Link

Plank Walk Popup

Muscles Worked: Whole Body

Difficulty Level: 2

YouTube Link

Pike Push Up

Muscles Worked: Shoulders

Difficulty Level: 2

YouTube Link

Hyperextension

Muscles Worked: Erector Spinae

Difficulty Level: 2

YouTube Link

Squat Jump

Muscles Worked: Legs

Difficulty Level: 2

YouTube Link

Springing Tripod

Muscles Worked: Whole Body

Difficulty Level: 3

YouTube Link

Pike Open Abduction

Muscles Worked: Chest, Shoulders, Back

Difficulty Level: 2

YouTube Link

Dragon Walk

Muscles Worked: Chest, Shoulders, Triceps

Difficulty Level: 2

YouTube Link

Hanging Wipers

Muscles Worked: Biceps, Core

Difficulty Level: 3

YouTube Link

Swing Plank

Muscles Worked: Whole Body

Difficulty Level: 2

YouTube Link

Tuck Jump Burpee

Muscles Worked: Legs, Chest, Triceps, Shoulders

Difficulty Level: 3

YouTube Link

Split Squat

Muscles Worked: Glutes, Quads

Difficulty Level: 2

YouTube Link

Hindu Push Up

Muscles Worked: Chest, Shoulders, Triceps

Difficulty Level: 2

YouTube Link

Frog Lunge

Muscles Worked: Shoulders, Triceps, Legs

Difficulty Level: 2

YouTube Link

Chin Up

Muscles Worked: Biceps

Difficulty Level: 3

YouTube Link

Bulgarian Lunge Jump

Muscles Worked: Glutes, Quads

Difficulty Level: 2

YouTube Link

One Arm Push Up

Muscles Worked: Chest, Triceps

Difficulty Level: 5

YouTube Link

Single-Leg Dip

Muscles Worked: Triceps, Hip Flexors

Difficulty Level: 2

YouTube Link

Pike Elbow Up

Muscles Worked: Triceps

Difficulty Level: 2

YouTube Link

Explosive Long Jump

Muscles Worked: Legs

Difficulty Level: 2

YouTube Link

Chin Up Burpee

Muscles Worked: Biceps, Chest, Triceps, Legs

Difficulty Level: 3

YouTube Link

Superman Kick Through

Muscles Worked: Whole Body

Difficulty Level: 2

YouTube Link

Hanging Oblique Crunch

Muscles Worked: Biceps

Difficulty Level: 2

YouTube Link

Driving Knee Push Up

Muscles Worked: Chest, Triceps, Hip Flexors

Difficulty Level: 2

YouTube Link

Inchworm

Muscles Worked: Shoulders, Triceps

Difficulty Level: 2

YouTube Link

Ice skaters

Muscles Worked: Legs

Difficulty Level: 1

YouTube Link

Tricep Extension Push Up

Muscles Worked: Chest, Triceps, Back

Difficulty Level: 3

YouTube Link

Hanging Toe Touch

Muscles Worked: Biceps, Abs

Difficulty Level: 3

YouTube Link

Single-Leg Push Up

Muscles Worked: Chest, Triceps, Glute

Difficulty Level: 3

YouTube Link

Side to Side Burpee

Muscles Worked: Whole Body

Difficulty Level: 3

YouTube Link

Fingertip Push Up

Muscles Worked: Chest, Hands, Triceps

Difficulty Level: 3

YouTube Link

Board Sit Up

Muscles Worked: Abs

Difficulty Level: 3

YouTube Link

Supergirl Push Up

Muscles Worked: Chest, Triceps, Back, Glutes

Difficulty Level: 3

YouTube Link

Yoga Flow

Muscles Worked: Chest, Shoulders, Triceps, Back

Difficulty Level: 2

YouTube Link

Towel Pull Up

Muscles Worked: Biceps

Difficulty Level: 3

YouTube Link

Single-Leg Hip Thrust

Muscles Worked: Glutes

Difficulty Level: 1

YouTube Link

Roll Up Push Up

Muscles Worked: Whole Body

Difficulty Level: 3

YouTube Link

Alternating Side Plank

Muscles Worked: Shoulders, Core

Difficulty Level: 2

YouTube Link

V-Ups

Muscles Worked: Abs

Difficulty Level: 3

YouTube Link

Air Climbers

Muscles Worked: Shoulders, Triceps, Abs

Difficulty Level: 2

YouTube Link

Split Chin Ups

Muscles Worked: Biceps, Hip Flexors

Difficulty Level: 3

YouTube Link

Roll Out

Muscles Worked: Lats, Triceps

Difficulty Level: 2

YouTube Link

Hanging Sit Ups

Muscles Worked: Abs

Difficulty Level: 4

YouTube Link

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