Exercises Try Free

The Best 108 Intermediate Shoulders Body weight Exercises

Mountain Climber

Mountain Climber

Glutes Hamstrings Quads Abs Shoulders Chest Lats

Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

Glutes Hamstrings Lats Quads Abs Shoulders Chest Triceps

Front Plank with Arm and Leg Lift

Front Plank with Arm and Leg Lift

Glutes Abs Lats Shoulders

Pike Push-up

Shoulders Chest

Pulse Row

Shoulders Lats Traps

Astride Jumps

Quads Hamstrings Calves Glutes Shoulders

Quads Hamstrings Calves Glutes Shoulders

Standing One Arm Circling

Standing One Arm Circling

Shoulders Chest Abs Traps

Standing Arms Circling

Standing Arms Circling

Shoulders Chest Abs Traps

Standing Alternate Arms Circling

Standing Alternate Arms Circling

Shoulders Chest Abs Traps

Standing Arms Flinging

Standing Arms Flinging

Shoulders Chest Abs Traps

Run and Jack Jump

Run and Jack Jump

Quads Hamstrings Calves Glutes Shoulders

Bear Crawl

Quads Hamstrings Calves Glutes Abs Chest Shoulders

Inverted Row between Chairs

Inverted Row between Chairs

Shoulders Lats Traps

Inverted Row with Bent Knee between Chairs

Inverted Row with Bent Knee between Chairs

Shoulders Lats Traps

One Leg Deadlift with Knee Lift

One Leg Deadlift with Knee Lift

Shoulders Lats Glutes Quads

Squat Tuck Jump

Squat Tuck Jump

Quads Hamstrings Calves Glutes Abs Shoulders

Alternate Punching

Alternate Punching

Shoulders Chest

Mid Air Lateral Raises with Switching Palms

Mid Air Lateral Raises with Switching Palms

Seated Row with Towel

Seated Row with Towel

Shoulders Lats Traps

Plank Lateral Raise

Plank Lateral Raise

Jump on Fit Box

Jump on Fit Box

Quads Hamstrings Calves Glutes Abs Shoulders Chest Traps

Bodyweight Kneeling Push-Up Row

Bodyweight Kneeling Push-Up Row

Shoulders Lats Chest Traps

Low Lunge Twist

Low Lunge Twist

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Front Plank to Toe Tap

Front Plank to Toe Tap

Quads Shoulders Lats Glutes Abs Chest

Bodyweight Standing Military Press

Bodyweight Standing Military Press

Sliding Leg Bird Dog

Sliding Leg Bird Dog

Glutes Lats Abs Shoulders

Stepback with Hands Raise

Stepback with Hands Raise

Quads Hamstrings Calves Glutes Shoulders

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

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

Palm-up Palm-down Rotation

Palm-up Palm-down Rotation

Shoulders Quads Chest Abs Traps

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

Standing Swimmer

Standing Swimmer

Shoulders Abs Chest Traps

Jump Skip Rope

Quads Hamstrings Calves Glutes Shoulders

Standing Back Squeeze

Standing Back Squeeze

Hop Toe Tap

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Lying Lat Pulldown

Lying Lat Pulldown

Lats Shoulders Traps

Side Plank Rotation

Side Plank Rotation

Glutes Shoulders Abs Traps

Mountain Climber Cross

Mountain Climber Cross

Quads Hamstrings Glutes Abs Shoulders

Punching Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Swipe Kickback

Quads Hamstrings Calves Glutes Chest Shoulders

Clap Jack

Quads Hamstrings Calves Glutes Chest Shoulders

Kneeling Back Rotation

Kneeling Back Rotation

Shoulders Abs Traps

Alternate Front Kick in Place with Arm Circles

Alternate Front Kick in Place with Arm Circles

Quads Hamstrings Calves Glutes Chest Shoulders

Lying Prone T

Lying Prone W

Superman W

Shoulders Lats Glutes

Corner Touch

Quads Hamstrings Calves Glutes Abs Shoulders

Downward Punch

Swing Back

Lats Glutes Shoulders Traps

Seated Ballerina

Seated Ballerina

Shoulders Chest Traps

Burpee Long Jump with Push-up

Burpee Long Jump with Push-up

Quads Hamstrings Calves Glutes Abs Shoulders Chest Biceps

Decline Diamond Pike Push-up

Decline Diamond Pike Push-up

Shoulders Chest

Standing Hip Saggital Rotation with Shoulders Transverse Flexion

Standing Hip Saggital Rotation with Shoulders Transverse Flexion

Abs Shoulders Chest

Side Plank Rotation a padded stool Supported

Side Plank Rotation a padded stool Supported

Quads Shoulders Glutes Abs Chest

Front Scoops

Biceps Shoulders

Chest Pull Back

Chest Pull Back

Shoulders Lats Traps

Standing Shoulders Full Flexion

Standing Shoulders Full Flexion

Standing Elbow Clap

Standing Elbow Clap

Shoulders Chest

Standing Elbow Touch

Standing Elbow Touch

Shoulders Chest

Back and Shoulders Stretch

Back and Shoulders Stretch

Lats Shoulders Triceps

Side-up Squat

Quads Hamstrings Calves Glutes Abs Shoulders Chest

Twist and Turn Punch

Twist and Turn Punch

Hamstrings Glutes Abs Chest Shoulders

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

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

Stepback with Push

Stepback with Push

Quads Hamstrings Glutes Shoulders Chest

Stepback with Coner Touch

Stepback with Coner Touch

Quads Hamstrings Glutes Shoulders Chest

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

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

Bouncing Inner Thigh Tap

Bouncing Inner Thigh Tap

Quads Hamstrings Glutes Shoulders Abs Chest

Bouncing Circle Draw

Bouncing Circle Draw

Quads Hamstrings Glutes Shoulders Chest

Step Squat Jack

Step Squat Jack

Quads Hamstrings Glutes Shoulders

Arms Circle Front Step

Arms Circle Front Step

Quads Hamstrings Calves Glutes Shoulders Chest

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 Lateral Raise

Side Step Lateral Raise

Quads Hamstrings Glutes Shoulders

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

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

Back Kick Overhead Press

Back Kick Overhead Press

Quads Hamstrings Calves Glutes Shoulders Chest Abs Triceps

Dolphin Pose

Hamstrings Calves Glutes Triceps Shoulders Lats

Mountain Climber Plank

Mountain Climber Plank

Quads Hamstrings Glutes Chest Shoulders Abs

Cheerleader Clap Backhand Swing

Cheerleader Clap Backhand Swing

Dancer Bend

Quads Hamstrings Calves Glutes Lats Shoulders Triceps

Side Leg Raise Jack

Side Leg Raise Jack

Hamstrings Glutes Abs Chest Shoulders

Downward Dog Leg Raise

Downward Dog Leg Raise

Quads Hamstrings Calves Glutes Abs Chest Shoulders Lats

Swimming

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