When you think of getting strong and fit, it’s easy to picture barbells, dumbbells, or big pieces of equipment. But here’s the truth: some of the most effective movements you can do don’t require anything but your own body.
Bodyweight exercises have been around forever—and for good reason. They build real-world strength, improve coordination and mobility, and can be done just about anywhere. At CrossFit Dwell, we use them in our workouts often, and for many athletes, they’re the foundation of their fitness.
In this post, we’ll break down the benefits of bodyweight exercises, highlight some of our favorites like push-ups, air squats, and pull-ups, talk about popular CrossFit workouts that use them (like Murph), and give you ways to modify these movements to fit your fitness level.
Why Bodyweight Exercises Work
Bodyweight movements are simple—but that doesn’t mean they’re easy. Done well and with intention, they can build strength, endurance, and coordination. They’re especially great for:
- Building a solid foundation – You’ll learn proper movement patterns and build core strength.
- Improving mobility – Full range of motion and control over your body is key for staying injury-free.
- Convenience – No equipment? No problem. You can do these at home, while traveling, or anywhere.
- Scalability – Whether you’re just starting out or you’re an experienced athlete, these movements can be modified to challenge you at your level.
Our Favorite Bodyweight Movements
Here are some of the classics you’ll see in our classes—and maybe even in your at-home workouts.
Push-Ups
Push-ups are a great upper-body strength exercise. They work your chest, shoulders, triceps, and core.
To make them easier: Drop to your knees or elevate your hands on a box or bench.
To make them harder: Add a pause at the bottom, slow down your tempo, or try hand-release or clapping push-ups. You can even elevate your feet to increase the challenge.
Air Squats
Air squats are fantastic for building strength and mobility in your legs and hips. Plus, they get your heart rate up when done in high reps.
To make them easier: Squat to a box or target to build confidence and control.
To make them harder: Add tempo (go slower on the way down), add a jump at the top, or try pistol squats (single-leg squats).
Pull-Ups
Pull-ups build serious upper-body and core strength. They’re one of the most satisfying movements to conquer.
To make them easier: Use a band for assistance or do ring rows to build pulling strength.
To make them harder: Try strict pull-ups, chest-to-bar pull-ups, or even weighted pull-ups.
Other great bodyweight movements we love: burpees, sit-ups, lunges, wall walks, planks, mountain climbers, bear crawls, and handstand holds.
CrossFit WODs That Use Bodyweight Movements
Some of the most well-known and challenging CrossFit workouts rely heavily on bodyweight movements.
Murph
One of the most iconic workouts we do every Memorial Day, Murph includes:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run
It’s a long, challenging workout that honors Lt. Michael Murphy, a Navy SEAL who died in combat. Learn more here about The Murph Challenge. We always provide options to scale Murph so everyone can participate.
Cindy
This simple but effective 20-minute AMRAP includes:
- 5 pull-ups
- 10 push-ups
- 15 air squats
Don’t be fooled—by minute 10, your muscles will be burning and your heart will be pounding. The beauty of Cindy is that it’s all bodyweight, and it’s easy to modify.
Angie
Angie is a chipper-style workout with:
- 100 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 squats
You complete all reps of each movement before moving on to the next. No equipment needed—just mental toughness and a good strategy.
Scaling: Make It Work for You
One of the best things about CrossFit is that everything is scalable. Whether you’re brand new to fitness or you’ve been working out for years, bodyweight movements can be adjusted to meet you where you are.
New to exercise?
Start with elevated push-ups, box-assisted squats, and ring rows. Focus on form and consistency.
Looking for a challenge?
Try advanced variations like deficit push-ups, jumping squats, strict pull-ups, or handstand push-ups. Use tempo, pause reps, or high-volume sets to increase the difficulty.
Our coaches are trained to help you modify every workout to suit your goals and ability. Don’t worry about where you’re starting—just commit to showing up and doing the work.
Don’t Underestimate the Basics
It’s easy to overlook bodyweight exercises when you see barbells and kettlebells around. But if you want long-term strength, mobility, and endurance, you need a solid foundation—and that starts with mastering your own body.
Whether you’re doing push-ups in the living room, air squats at the park, or pull-ups in the gym, these movements build functional strength you’ll use in real life.
Ready to Get Started?
Join us at CrossFit Dwell where you’ll learn proper technique, get stronger, and build confidence in bodyweight movements (and so much more). Whether you’re brand new or experienced, we’ll help you scale every workout so it works for you.
Let’s build strength that lasts—together. Book your free intro today!