











100 Bodyweight Workout Cards + DW Cards
100 Bodyweight Printable Cards:
The 100 bodyweight exercise cards will allow you to exercise dynamically without the need of gym equip-
ment.
We have created 100 cards with the most common and efficient body weight exercises, ordered by level
and worked muscle area, plus a quick access to variations of each exercise.
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EXERCISES – BODYWEIGHT DECK CARDS LIST:
- 1 – Lunges
- 2 – Side Lunges
- 3 – Airborne Lunges
- 4 – Jump Lunges
- 5 – Basic Donkey Kick
- 6 – Donkey Kick
- 7 – Box Squats
- 8 – Squats
- 9 – Prisoner Squats
- 10 – Dip Squats
- 11 – Bulgarian Split Squats
- 12 – Pistol Squats
- 13 – Lateral Pistol Squat
- 14 – Curtsy Squats
- 15 – Squat Jump
- 16 – Squat Jack
- 17 – Twist Jump Squats
- 18 – Sit Wall
- 19 – Standing Leg Raise
- 20 – High Knees
- 21 – Step Up Leg Raise
- 22 – Calf Raises
- 23 – Basic Bird Dog
- 24 – Bird Dog Push Up Position
- 25 – Single Leg Hip Hinge
- 26 – Standing Bird Dog
- 27 – Glute Bridge
- 28 – Glute Bridge One Leg
- 29 – Bear Crawl
- 30 – Crab Walk
- 31 – Crab Reach
- 32 – Duck Walk
- 33 – One Leg Groiners
- 34 – Groiners
- 35 – Bastards
- 36 – Burpees
- 37 – Box Jumps
- 38 – Tuck Jumps
- 39 – Rocket Jump
- 40 – Jumping Jacks
- 41 – Skater Hop
- 42 – Lateral Jumps
- 43 – Leg Raises
- 44 – Flutter Kicks
- 45 – Sit Ups
- 46 – Crunches
- 47 – Bicycle Crunch
- 48 – Toe Touch Crunch
- 49 – V Ups
- 50 – Reverse Crunch
- 51 – Russian Twist
- 52 – Mountain Climbers
- 53 – Hanging Legs Raise
- 54 – Plank
- 55 – Low Plank Arm Reaches
- 56 – High Plank Jumps
- 57 – Arms Extended Plank
- 58 – Up Downs
- 59 – Side Plank
- 60 – Side Plank Variation 1
- 61 – Side Plank Variation 2
- 62 – Side Jackknife
- 63 – Side Plank With Quad Stretch
- 64 – Side Plank Rotate
- 65 – Push Up Side Planks
- 66 – Superman
- 67 – Knee Push Ups
- 68 – Incline Push Ups
- 69 – Push Ups
- 70 – Knuckle Push Ups
- 71 – Reverse Grip Push Up
- 72 – Push Ups Wide Grip
- 73 – Push Up Shoulder Taps
- 74 – Push Ups Narrow Grip
- 75 – Push Ups Jacks
- 76 – Plyo Push Ups
- 77 – Clap Push Ups
- 78 – Thigh Slap Push Up
- 79 – Spider Push Ups
- 80 – Hindu Push Ups
- 81 – Pike Push Ups
- 82 – Archer Push Ups
- 83 – Side Push Up
- 84 – One Hand Push Ups
- 85 – Clock Push Up
- 86 – Decline Push Ups
- 87 – Declined Wall Push Ups
- 88 – Wall Handstand Push Ups
- 89 – L Shaped Handstand Wall
- 90 – Hold Handstand Wall
- 91 – Basic Tricep Dip
- 92 – Dips With Leg Extension
- 93 – Tricep Dips
- 94 – Tricep Dip Leg Extension
- 95 – Tricep Dips Feet Elevated
- 96 – Tricep Extension Push Up
- 97 – Inverted Pull Ups
- 98 – Pull Ups
- 99 – Chin Ups
- 100 – Close Grip Chin Up
44 Dynamic Workout Cards:
By strategically placing these cards, you will be able to turn your static workout into a dynamic workout.
The Dynamic Workout Cards are dived in four main groups or types:
- Flow Cards: They are used to indicate when an exercise cycle is completed (rounds, circuits or workout).
- Recovery Cards: Increase the rest time or reduce the intensity of the next exercise or circuit.
- Motivation Cards: We have created 10 motivational cards that can be randomly inserted into your workout deck.
- Level Up Cards: By increasing time, repetition, intensity or varying the exercise, these cards allow you to increase progressively.
- Take a look at the user guide: SEE PREVIEW
- Cards Assembly Preview: SEE PREVIEW

