--- title: 💪 Home Exercise description: Simple yet effective exercises you can do at home to stay fit and healthy without any equipment. spreadsheetId: 1zLI8WqN8xXwbVNBXzU5ixzw688tuBsivD9-SyyTTNbk created: 2025-05-16T12:25:40 modified: 2025-12-19T16:42:26 --- # 🟠 Upper Body * [Scapula Pushups](https://www.google.com/search?q=Scapula%20Pushups) [^1] * [Side Step Jacks](https://www.google.com/search?q=Side+Step+Jacks) * [Cross Tricep Extensions](https://www.google.com/search?q=Cross%20Tricep%20Extensions) [^2] * [三頭肌撐體](https://www.google.com/search?q=%E4%B8%89%E9%A0%AD%E8%82%8C%E6%92%90%E9%AB%94) * [Sky Diver Push-Ups](https://www.google.com/search?q=Sky+Diver+Push-Ups) [^3] * [Elbow Clicks](https://www.google.com/search?q=Elbow+Clicks) * [Backfists](https://www.google.com/search?q=Backfists) * [Burpees](https://www.google.com/search?q=Burpees) * [Knife Hand Strikes](https://www.google.com/search?q=Knife+Hand+Strikes) * [Push-Up Shoulder Tap](https://www.google.com/search?q=Push-Up+Shoulder+Tap) # 🟠 Lower Body * [Hop Heel Clicks](https://www.google.com/search?q=Hop+Heel+Clicks) [^4] * [Squat to Stands](https://www.google.com/search?q=Squat+to+Stands) * [March Steps](https://www.google.com/search?q=March%20Steps) * [Lateral Lunges](https://www.google.com/search?q=Lateral%20Lunges) [^5] * [Archor Lunges](https://www.google.com/search?q=Archor%20Lunges) [^6] * [High Knees](https://www.google.com/search?q=High%20Knees) [^7] * [Butt Kicks](https://www.google.com/search?q=Butt%20Kicks) [^8] * [Squat Jacks](https://www.google.com/search?q=Squat%20Jacks) [^9] * [Pacer Steps](https://www.google.com/search?q=Pacer%20Steps) [^10] * [Twist Lunges](https://www.google.com/search?q=Twist+Lunges) [^11] * [Power Squat](https://darebee.com/workouts/power-squat-workout.html) [^12] * [Lunge Step-Ups](https://www.google.com/search?q=Lunge+Step-Ups) [^13] * [Squat Hold Calf Raise](https://www.google.com/search?q=Squat+Hold+Calf+Raise) [^14] * [Single Leg Hops](https://www.google.com/search?q=Single+Leg+Hops) * [Half Jacks](https://www.google.com/search?q=Half+Jacks) * [Toe Rolls](https://www.google.com/search?q=Toe+Rolls) * [Bridge Taps](https://www.google.com/search?q=Bridge+Taps) * [Calf Raises](https://www.google.com/search?q=Calf+Raises) * [Squat Hold Hops](https://www.google.com/search?q=Squat+Hold+Hops) * [Side Leg Raises](https://www.google.com/search?q=Side+Leg+Raises) * [Single Leg Deadlifts](https://www.google.com/search?q=Single+Leg+Deadlifts) * [30 Seconds Sumo Squat Hold](https://www.google.com/search?q=30+Seconds+Sumo+Squat+Hold) * [Heel Get-Ups](https://www.google.com/search?q=Heel+Get-Ups) * [Burpees](https://www.google.com/search?q=Burpees) * [Jumping Lunges](https://www.google.com/search?q=Jumping+Lunges) * [Squat Hold Calf Raises](https://www.google.com/search?q=Squat+Hold+Calf+Raises) * [Balance Side Lunges](https://www.google.com/search?q=Balance+Side+Lunges) * [Hero Squats](https://www.google.com/search?q=Hero+Squats) * [Squat Hops on the Spot](https://www.google.com/search?q=Squat+Hops+on+the+Spot) * [Split Jacks](https://www.google.com/search?q=Split+Jacks) * [Toe Tap Hops](https://www.google.com/search?q=Toe+Tap+Hops) * [Jump Squats](https://www.google.com/search?q=Jump+Squats) * [Shrimp Squats](https://www.google.com/search?q=Shrimp+Squats) * [Cossack Squats](https://www.google.com/search?q=Cossack+Squats) * [90/90 Hip Switches](https://www.google.com/search?q=90/90+Hip+Switches) # 🟠 Core * [Reverse Snow Angels](https://www.google.com/search?q=Reverse+Snow+Angels) * [W-Extensions](https://www.google.com/search?q=W-Extensions) * [Bear Crawl](https://www.google.com/search?q=Bear+Crawl) * [Boat Pose Hold](https://www.google.com/search?q=Boat+Pose+Hold) [^15] * [Climber Taps](https://www.google.com/search?q=Climber+Taps) * [Dead Bugs](https://www.google.com/search?q=Dead+Bugs) * [左右交替摸腳踝](https://www.google.com/search?q=%E5%B7%A6%E5%8F%B3%E4%BA%A4%E6%9B%BF%E6%91%B8%E8%85%B3%E8%B8%9D) * [Body Saw Plank](https://www.google.com/search?q=Body%20Saw%20Plank) [^16] * [Knee Tucks](https://www.google.com/search?q=Knee%20Tucks) [^17] * [棒式側點腳](https://www.google.com/search?q=%E6%A3%92%E5%BC%8F%E5%81%B4%E9%BB%9E%E8%85%B3) * [Hollow Hold](https://www.google.com/search?q=Hollow+Hold) [^18] * [Plank Walk-Outs](https://www.google.com/search?q=Plank+Walk-Outs) * [High Crunches](https://www.google.com/search?q=High+Crunches) * [Flutter Kicks](https://www.google.com/search?q=Flutter+Kicks) * [Heel Taps](https://www.google.com/search?q=Heel+Taps) * [Plank Punches](https://www.google.com/search?q=Plank+Punches) * [Reverse Crunches](https://www.google.com/search?q=Reverse+Crunches) * [Sitting Twists](https://www.google.com/search?q=Sitting+Twists) * [Knee Crunches](https://www.google.com/search?q=Knee+Crunches) * [Knee-to-Elbow](https://www.google.com/search?q=Knee-to-Elbow) [^19] * [Back Extensions](https://www.google.com/search?q=Back+Extensions) * [Up & Down Planks](https://www.google.com/search?q=Up+&+Down+Planks) * [Climbers](https://www.google.com/search?q=Climbers) * [Plank Crunches](https://www.google.com/search?q=Plank+Crunches) * [March Twists](https://www.google.com/search?q=March+Twists) * [Bear Plank Hold](https://www.google.com/search?q=Bear+Plank+Hold) * [Plank Jacks](https://www.google.com/search?q=Plank+Jacks) * [Plank Jump-Ins](https://www.google.com/search?q=Plank+Jump-Ins) * [Superman Stretch Hold](https://www.google.com/search?q=Superman+Stretch+Hold) * [Sit-Ups](https://www.google.com/search?q=Sit-Ups) * [One Arm Plank Hold](https://www.google.com/search?q=One+Arm+Plank+Hold) * [Cross Crunches](https://www.google.com/search?q=Cross+Crunches) * [Shoulder Taps](https://www.google.com/search?q=Shoulder+Taps) * [Elbow Plank Arm Raises](https://www.google.com/search?q=Elbow+Plank+Arm+Raises) * [Plank Leg Raises](https://www.google.com/search?q=Plank+Leg+Raises) * [Side Bridges](https://www.google.com/search?q=Side+Bridges) * [Plank Step-Outs](https://www.google.com/search?q=Plank+Step-Outs) * [Plank Rotations](https://www.google.com/search?q=Plank+Rotations) * [Scissors](https://www.google.com/search?q=Scissors) * [Plank Rolls](https://www.google.com/search?q=Plank+Rolls) # 🟠 Stretching * [Side Bends](https://www.google.com/search?q=Side+Bends) * [Chest Expansions](https://www.google.com/search?q=Chest+Expansions) * [Standing Torso/Trunk/Spinal Twist](https://www.google.com/search?q=Standing+Torso/Trunk/Spinal+Twist) * [Windmill Twist](https://www.google.com/search?q=Windmill+Twist) * [Scorpion Twists](https://www.google.com/search?q=Scorpion+Twists) * [Spiderman Stretch](https://www.google.com/search?q=Spiderman+Stretch) # 🟠 Yoga * [Upward Downward Dog](https://www.google.com/search?q=Upward+Downward+Dog) * [Reverse Table Top Pose](https://www.google.com/search?q=Reverse+Table+Top+Pose) [^20] * [Pigeon Pose](https://www.google.com/search?q=Pigeon+Pose) [^21] * [Frog Pose](https://www.google.com/search?q=Frog+Pose) [^22] * [Corpse Pose](https://www.google.com/search?q=Corpse+Pose) [^23] * [Tree Pose](https://www.google.com/search?q=Tree+Pose) [^24] [^1]: = 肩胛骨推舉 [^2]: = 交互式肱三頭肌伸展 [^3]: = 飛機式伏地挺身 [^4]: = 跳躍碰腳跟 [^5]: = Side-to-Side Lunges = 側弓箭步 [^6]: = 定點弓箭步 [^7]: = 高抬腿 [^8]: = 後踢腿 [^9]: = 深蹲跳 [^10]: = 側向墊步 [^11]: = 轉體弓箭步 [^12]: = 強力深蹲 [^13]: = 弓箭步登階 [^14]: = 深蹲定格提踵 [^15]: = 船式靜止 [^16]: = 滑行平板 [^17]: Variations: Seated Knee Tucks, Jumping Knee Tucks [^18]: = 抱膝捲腹 [^19]: = 膝蓋碰手肘 [^20]: = Ardha Purvottanasana = 反向桌式 [^21]: = Kapotasana [^22]: = Mandukasana [^23]: = Savasana [^24]: = Vrikshasana