name: Starter Set - Bodyweight
source: Home or Minimal Equipment
exercises:
  - name: Pull-Up
    descr: Grip a bar with hands shoulder-width or wider. Pull your chin above the bar, engaging your back and arms. Lower with control.
    type: Bodyweight
    split: Upper Body

  - name: Inverted Row
    descr: Lie underneath a bar or sturdy edge, pull your chest toward the bar while keeping your body straight. Squeeze shoulder blades together.
    type: Bodyweight
    split: Upper Body

  - name: Pike Push-Up
    descr: Begin in downward dog position. Lower your head toward the ground by bending your elbows, then press back up. Focus on shoulder engagement.
    type: Bodyweight
    split: Upper Body

  - name: Push-Up
    descr: With hands just outside shoulder width, lower your body until elbows are at 90°, then push back up. Keep your body in a straight line.
    type: Bodyweight
    split: Upper Body

  - name: Tricep Dip
    descr: Using a chair or bench, lower your body by bending your elbows behind you, then press back up. Keep elbows tight to your body.
    type: Bodyweight
    split: Upper Body

  - name: Towel Curl
    descr: Sit on the floor with a towel looped under your feet. Pull against the towel using biceps, optionally resisting with your legs.
    type: Bodyweight
    split: Upper Body

  - name: Crunch
    descr: Lie on your back with knees bent. Curl your upper back off the floor using your abdominal muscles, then return slowly.
    type: Bodyweight
    split: Core

  - name: Russian Twist
    descr: Sit with knees bent and feet off the ground. Twist your torso side to side while keeping your abs engaged.
    type: Bodyweight
    split: Core

  - name: Bodyweight Squat
    descr: Stand with feet shoulder-width apart. Lower your hips back and down, keeping your heels on the floor. Rise back to standing.
    type: Bodyweight
    split: Lower Body

  - name: Wall Sit
    descr: Lean your back against a wall and lower into a seated position. Hold as long as possible while maintaining good form.
    type: Bodyweight
    split: Lower Body

  - name: Glute Bridge
    descr: Lie on your back with knees bent. Push through your heels to lift your hips, then lower slowly. Focus on hamstrings and glutes.
    type: Bodyweight
    split: Lower Body

  - name: Hamstring Walkout
    descr: Start in a glute bridge, then slowly walk your heels outward and back in, maintaining control and tension in the hamstrings.
    type: Bodyweight
    split: Lower Body

  - name: Side-Lying Leg Raise (Inner)
    descr: Lie on your side with bottom leg straight. Raise the bottom leg upward, engaging the inner thigh.
    type: Bodyweight
    split: Lower Body

  - name: Side-Lying Leg Raise (Outer)
    descr: Lie on your side with top leg straight. Raise the top leg upward to engage the outer thigh and glute.
    type: Bodyweight
    split: Lower Body

  - name: Calf Raise
    descr: Stand on the balls of your feet (on flat ground or a step). Raise your heels, then lower slowly for a full stretch.
    type: Bodyweight
    split: Lower Body