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.