3. Lunge twists This exercise will warm up the quads, calves, hamstrings and glutes and activate your abs. The twist helps loosen up the spine and lower back and the combo move is great for ...

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Discover 8 expert-backed bodyweight exercises to build strength without equipment. Including lower body, upper body, and core workouts you can do anywhere.

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You do many repetitions of each move to help build muscle while improving how long you can keep the exercise going. Calisthenics can be a warm-up or cooldown for another fitness routine or sport.