Exercises Try Free

The Best 154 Shoulders Body weight Cardio Exercises

Jump Box

Glutes Hamstrings Calves Quads Abs Chest Shoulders Traps

Jumping Jack

Glutes Hamstrings Calves Quads Shoulders Chest Lats

Mountain Climber

Mountain Climber

Glutes Hamstrings Quads Abs Shoulders Chest Lats

Place Jog

Glutes Hamstrings Calves Quads Shoulders Chest

Burpee

Glutes Hamstrings Calves Quads Abs Biceps Shoulders Chest

Knee Tuck Jump

Glutes Hamstrings Calves Quads Abs Shoulders

Boxing Left Hook

Boxing Left Hook

Shoulders Calves Glutes Quads Lats Abs Chest

Boxing Jab

Triceps Shoulders

Boxing Right Cross

Boxing Right Cross

Triceps Shoulders Chest

Boxing Right Uppercut

Boxing Right Uppercut

Biceps Shoulders Abs

Boxing Left Uppercut

Boxing Left Uppercut

Biceps Shoulders Abs

Astride Jumps

Quads Hamstrings Calves Glutes Shoulders

Quads Hamstrings Calves Glutes Shoulders

Jack Jump

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Run and Jack Jump

Run and Jack Jump

Quads Hamstrings Calves Glutes Shoulders

Bear Crawl

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Tuck Jump (V2)

Quads Hamstrings Calves Glutes Shoulders Abs

High Knee Sprints

High Knee Sprints

Quads Hamstrings Calves Glutes Shoulders Chest Biceps

Squat Tuck Jump

Squat Tuck Jump

Quads Hamstrings Calves Glutes Abs Shoulders

Cardio Lunge

Quads Hamstrings Calves Glutes Shoulders Chest

Stair Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

Alternate Punching

Alternate Punching

Shoulders Chest

Jump on Fit Box

Jump on Fit Box

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

One Leg Board Jump

One Leg Board Jump

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Handstand Walk

Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Side Punch with Opposite Leg Lift

Side Punch with Opposite Leg Lift

Quads Hamstrings Calves Glutes Shoulders Chest

Stepback with Hands Raise

Stepback with Hands Raise

Quads Hamstrings Calves Glutes Shoulders

Alternating Hamstring Curl with Punche

Alternating Hamstring Curl with Punche

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Jack Step

Quads Hamstrings Calves Glutes Shoulders Chest

Bodyweight Full Squat with Overhead Press

Bodyweight Full Squat with Overhead Press

Quads Hamstrings Calves Glutes Shoulders

Bodyweight Front Plank to Downward Dog

Bodyweight Front Plank to Downward Dog

Hamstrings Glutes Shoulders Abs Chest Lats

Twisting Knee Thrust

Twisting Knee Thrust

Quads Hamstrings Calves Glutes Abs Chest Biceps Shoulders

Side-To-Side Step with Raise Hands

Side-To-Side Step with Raise Hands

Quads Hamstrings Glutes Shoulders

Overhead Jack To Jumping Jack

Overhead Jack To Jumping Jack

Quads Hamstrings Glutes Shoulders Chest Lats

Leg Front Kick

Quads Hamstrings Glutes Shoulders Chest Abs

Bodyweight Full Squat with Overhead Press (V2)

Bodyweight Full Squat with Overhead Press (V2)

Quads Hamstrings Glutes Shoulders

Criss Cross Jump

Criss Cross Jump

Quads Hamstrings Calves Glutes Chest Shoulders

Basketball Shot Jump

Basketball Shot Jump

Quads Hamstrings Glutes Shoulders

Criss Cross Jack

Criss Cross Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Side Mountain Climber

Side Mountain Climber

Quads Hamstrings Glutes Abs Shoulders Calves Chest

Diagonal Punch

Abs Chest Calves Shoulders

Jump Skip Rope

Quads Hamstrings Calves Glutes Shoulders

Standing Jumping Jack Air Bike

Standing Jumping Jack Air Bike

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Hop Toe Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Mountain Climber Cross

Mountain Climber Cross

Quads Hamstrings Glutes Abs Shoulders

Punching Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Knee Thrust

Quads Hamstrings Calves Glutes Chest Shoulders Abs Lats

Swipe Kickback

Quads Hamstrings Calves Glutes Chest Shoulders

Clap Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Alternate Front Kick in Place with Arm Circles

Alternate Front Kick in Place with Arm Circles

Quads Hamstrings Calves Glutes Chest Shoulders

Corner Touch

Quads Hamstrings Calves Glutes Abs Shoulders

Push Jumping Jack

Push Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Body Throw

Quads Hamstrings Glutes Shoulders

Mountain Climber Slide with Towel

Mountain Climber Slide with Towel

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Plank Jack on Elbows

Plank Jack on Elbows

Glutes Abs Shoulders Chest

One Leg Box Jump

One Leg Box Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Arms-up and Down

Arms-up and Down

Shoulders Chest

Burpee Long Jump with Push-up

Burpee Long Jump with Push-up

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps

Squat Bounce

Quads Hamstrings Calves Glutes Shoulders Chest

Double Knee To Toe Touch

Double Knee To Toe Touch

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Pick and Carry

Quads Hamstrings Calves Glutes Shoulders

Standing Hip Saggital Rotation with Shoulders Transverse Flexion

Standing Hip Saggital Rotation with Shoulders Transverse Flexion

Abs Shoulders Chest

Swing and Froward Step

Swing and Froward Step

Quads Hamstrings Calves Glutes Shoulders

Twist and Turn Punch

Twist and Turn Punch

Hamstrings Glutes Abs Chest Shoulders

Mountain Climbers Shoulder Tap

Mountain Climbers Shoulder Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Triceps Biceps

Rear Fly Stepback

Rear Fly Stepback

Quads Hamstrings Glutes Abs Shoulders

Marching on Spot Press

Marching on Spot Press

Quads Hamstrings Calves Glutes Shoulders Triceps

Side Step Fly

Quads Hamstrings Calves Glutes Shoulders Chest

Side Step Boxing Handroll

Side Step Boxing Handroll

Quads Hamstrings Calves Glutes Shoulders Chest

Bear Walk

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Biceps Shoulders

Twist Turn Slam

Twist Turn Slam

Quads Hamstrings Calves Glutes Abs Chest Lats Triceps Shoulders

Air Punches March

Air Punches March

Quads Hamstrings Glutes Chest Biceps Shoulders

Archer Stepback

Archer Stepback

Quads Hamstrings Glutes Abs Chest Shoulders

Side Step Swing

Side Step Swing

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Sitting Punch Knee Tap on a padded stool

Sitting Punch Knee Tap on a padded stool

Quads Abs Shoulders Chest Triceps Hamstrings Calves Glutes

Jumping Split Jack

Jumping Split Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Cross Body Punch Jack

Cross Body Punch Jack

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Leg Front Lift Jack

Leg Front Lift Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Chest Fly Side Step

Chest Fly Side Step

Quads Hamstrings Calves Glutes Shoulders Chest

Stepback with Push

Stepback with Push

Quads Hamstrings Glutes Shoulders Chest

Prayer Push Jump

Prayer Push Jump

Quads Hamstrings Glutes Shoulders Triceps

Stepback with Coner Touch

Stepback with Coner Touch

Quads Hamstrings Glutes Shoulders Chest

Arm Crossover Curtsy

Arm Crossover Curtsy

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Inchworm and Mountain Climbers

Inchworm and Mountain Climbers

Quads Hamstrings Glutes Shoulders Chest Abs Triceps Biceps Forearms

Front Leg Lift Under Knee Tap

Front Leg Lift Under Knee Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Swimming Side Steps

Swimming Side Steps

Quads Hamstrings Calves Glutes Shoulders Abs

Arm Circle Stepback

Arm Circle Stepback

Quads Hamstrings Glutes Shoulders Chest

Downward Dog Sprint

Downward Dog Sprint

Quads Hamstrings Calves Glutes Shoulders Chest Abs Traps Lats

Calf Raise Clap

Calf Raise Clap

Calves Shoulders Chest

Forward Punch Toe Tap

Forward Punch Toe Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Arms Forward Butt Kick

Arms Forward Butt Kick

Quads Hamstrings Calves Glutes Shoulders Chest

Stepjack Front Raise

Stepjack Front Raise

Quads Hamstrings Calves Glutes Shoulders Chest

Jumping Squat Jack

Jumping Squat Jack

Quads Hamstrings Glutes Shoulders

Bouncing Inner Thigh Tap

Bouncing Inner Thigh Tap

Quads Hamstrings Glutes Shoulders Abs Chest

Rope Pull Side Step

Rope Pull Side Step

Quads Hamstrings Glutes Shoulders Abs Biceps

Side Walk Double Leg Lift

Side Walk Double Leg Lift

Quads Hamstrings Glutes Shoulders Abs

Punch Stepback

Quads Hamstrings Glutes Shoulders Abs Chest Triceps

Bodyweight Woodchoppers

Bodyweight Woodchoppers

Quads Hamstrings Calves Glutes Shoulders Abs Chest Triceps

Double Punch Front Leg Lift

Double Punch Front Leg Lift

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Bouncing Circle Draw

Bouncing Circle Draw

Quads Hamstrings Glutes Shoulders Chest

Step Squat Jack

Step Squat Jack

Quads Hamstrings Glutes Shoulders

Switching Downward Punch

Switching Downward Punch

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps

Arms Circle Front Step

Arms Circle Front Step

Quads Hamstrings Calves Glutes Shoulders Chest

Stepjack Overhead Press

Stepjack Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Triceps

Knee Raise Step Jack

Knee Raise Step Jack

Quads Hamstrings Calves Glutes Shoulders Chest Lats

Knee and Palm March

Knee and Palm March

Quads Hamstrings Calves Glutes Shoulders Chest

Double Diagonal Reach

Double Diagonal Reach

Quads Hamstrings Abs Glutes Shoulders Chest

Side Step Grab

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Pendulum Leg Plus

Pendulum Leg Plus

Quads Hamstrings Calves Glutes Chest Abs Shoulders

Turn Side Step 4 Corner Touches

Turn Side Step 4 Corner Touches

Quads Hamstrings Calves Glutes Abs Shoulders

Wind Side Twist Jump

Wind Side Twist Jump

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Top Bottom Punch Squat

Top Bottom Punch Squat

Quads Hamstrings Glutes Shoulders Chest

Side Step Lateral Raise

Side Step Lateral Raise

Quads Hamstrings Glutes Shoulders

4 Coners Side Step

4 Coners Side Step

Quads Hamstrings Glutes Shoulders Chest Abs

Arm Swing Side Step

Arm Swing Side Step

Quads Hamstrings Calves Glutes Shoulders Chest

Hands-up Side Step

Hands-up Side Step

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Duck and Side Punch

Duck and Side Punch

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Inchworm and Plank Leg Lift

Inchworm and Plank Leg Lift

Quads Hamstrings Glutes Abs Triceps Lats Shoulders Chest Biceps Forearms Traps

Burpee Shuffle

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps Traps

Knee Raise Side Jabs

Knee Raise Side Jabs

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Half to Full Jumping Jack

Half to Full Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Butt Kick and Jumping Jack

Butt Kick and Jumping Jack

Quads Hamstrings Calves Glutes Shoulders Chest

Star Obliques Twist High Knee

Star Obliques Twist High Knee

Quads Hamstrings Calves Glutes Abs Shoulders Chest

One Leg Balance Cross Punch

One Leg Balance Cross Punch

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Side Step Rear Delt Row

Side Step Rear Delt Row

Quads Hamstrings Calves Glutes Shoulders

Arm Raise Step in Place

Arm Raise Step in Place

Quads Hamstrings Calves Glutes Shoulders Triceps

Punch Step Forward

Punch Step Forward

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Side Step Jack Punch

Side Step Jack Punch

Quads Hamstrings Glutes Shoulders Chest

Standing Hip Frontal Rotation Arm Sways

Standing Hip Frontal Rotation Arm Sways

Shoulders Chest Abs

Reverse Lunge Quick Arms

Reverse Lunge Quick Arms

Quads Hamstrings Glutes Shoulders Chest

Standing Hip Frontal Rotation Side Slide Arm

Standing Hip Frontal Rotation Side Slide Arm

Shoulders Chest Abs

Swing Back Knee Drives

Swing Back Knee Drives

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Butt Kick with Shoulder Tap

Butt Kick with Shoulder Tap

Quads Hamstrings Calves Glutes Shoulders Chest

Twist Chest Out

Twist Chest Out

Quads Hamstrings Calves Glutes Shoulders Chest Abs

Back Kick Overhead Press

Back Kick Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Swim Leg Circle

Swim Leg Circle

Quads Hamstrings Calves Glutes Shoulders Chest

Side Step Diagonal Punches

Side Step Diagonal Punches

Quads Hamstrings Calves Glutes Abs Shoulders Chest

4 Punches Side Squat

4 Punches Side Squat

Quads Hamstrings Calves Glutes Abs Shoulders Chest

4 Reverse Lunge and 4 Side Taps

4 Reverse Lunge and 4 Side Taps

Quads Hamstrings Calves Glutes Shoulders Chest

Alternating Tip Toe Knees

Alternating Tip Toe Knees

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps Biceps

Front and Side Knee Drive

Front and Side Knee Drive

Quads Hamstrings Calves Glutes Abs Shoulders Chest Triceps

Stepjack Back Squeeze

Stepjack Back Squeeze

Quads Hamstrings Calves Glutes Chest Shoulders

Knee Leg Lifts

Quads Hamstrings Calves Glutes Chest Shoulders Abs

4 Corners Curtsy

4 Corners Curtsy

Quads Hamstrings Calves Glutes Chest Shoulders Abs

Dancer Bend

Quads Hamstrings Calves Glutes Lats Shoulders Triceps

Jumping Air Bike Arm Swing

Jumping Air Bike Arm Swing

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Back Leg Lift Jack

Back Leg Lift Jack

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Side Leg Raise Jack

Side Leg Raise Jack

Hamstrings Glutes Abs Chest Shoulders

Star Squat Jack

Star Squat Jack

Quads Hamstrings Glutes Chest Shoulders

Cross Knee To Toe Touch

Cross Knee To Toe Touch

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Half Plyo Squat Jack

Half Plyo Squat Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Double Knee Side Thrust

Double Knee Side Thrust

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Swimming

Chest Triceps Lats Biceps Shoulders Abs Forearms Traps Quads Glutes Calves Hamstrings